Top 10 Lower Body Exercises for Women to Do at the Gym

Most women, at some point in their life, have endeavored for a strong and sexy lower body. A comprehensive strength training program is fundamental to achieving this and getting firm legs, thighs and buttocks.

  1. Step Up

    • This exercise tightens the glutes, hamstrings and quadriceps. Choose a weight that will be challenging. Step up onto a step box with one foot and down with the other. Then switch the lead foot and repeat the same number of repetitions.

    Weighted Forward Bend

    • This exercise targets the hamstrings, glutes and erector spinae. With feet shoulder-width apart, place a light barbell on your shoulders. Keeping the back and knees straight, bend forward at the hips until the hamstring muscles begin to limit your movement.

    Front Squat

    • This basic squat works the quadriceps, glutes and core muscles. Place feet shoulder-width apart. Bend both knees and lower the buttocks toward the floor keeping your back straight. Hold the position for three to five seconds and return to the upright position.

    Hamstring Curl

    • This exercise strengthens the hamstrings. Using the hamstring curl machine, lie face down on the bench and adjust the pads to a comfortable position around the ankles. Grasp support handles and lift pads upward as you flex the knee joints toward the buttocks. Gently lower legs back to starting position.

    Seated Leg Extension

    • This basic exercise targets the quadriceps. Sit on the seat and hook the feet under the pads so that they rest comfortably above the ankle. Grip the bars firmly at each side and extend the legs. Gently lower legs back to starting position.

    Wide-Stance Leg Press

    • This variation of the front squat firms the glutes, hamstrings and quadriceps. Place your feet on the leg press platform hip-width apart. Fully extend your legs in front of you and slowly lower the platform until hips are at a 90-degree angle. Return to the starting position.

    Single Leg Press

    • A more challenging version of the leg press, this exercise targets the glutes and quadriceps. Place one foot on the leg press platform. Using the balls of your feet, extend the leg. Reverse the motion and slowly bend your leg, keeping strong resistance in the leg muscles. After completing a set, reverse legs and repeat.

    Leg Press Calf Raises

    • Calf raises tone the gastrocnemus and soleus muscles. Place the balls of your feet on the leg press platform with your heels hanging off. With slightly bent knees, press the platform by pointing your toes. Slowly lower the weight downward by moving your toes back toward you.

    Standing Low Cable Hip Adduction for Hip

    • This movement targets the hip adductor muscles. Attach an ankle strap to the pulley and around your right ankle. Stand with your right hip facing the stack with your arms at your hips. Raise your right leg straight out toward the stack. Keep your left knee slightly bent. Return and repeat. Turn around and continue with opposite leg.

    Standing Low Cable Hip Abduction for Glutes

    • This movement targets the glutes and gracilis muscles. Attach an ankle strap to the pulley and around left ankle. Step away from stack. Stand on right foot and allow left leg to cross in front. Keep right leg slightly bent. Return and repeat. Turn around and continue with right leg.