Try this leg day workout for women
Warm-up: Start with a 5-10 minute warm-up on the stationary bike, treadmill, or elliptical to get your heart rate up and your muscles warm.
Squats: Squats are a great exercise for targeting your glutes, quads, and hamstrings. Begin by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Slowly lower yourself down as if you are sitting in a chair, keeping your back straight and your knees behind your toes. Pause at the bottom and then slowly stand back up. Do 3 sets of 12-15 reps.
Lunges: Lunges are another effective exercise for working your glutes, quads, and hamstrings. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Take a big step forward with your left foot and lower your body down until your left thigh is parallel to the ground. Pause at the bottom and then push back up to the starting position. Repeat on the other leg. Do 3 sets of 12-15 reps on each leg.
Leg press: The leg press is a great exercise for targeting your quads, hamstrings, and glutes. Begin by sitting on the leg press machine with your feet shoulder-width apart on the platform. Push the platform away from you until your legs are straight, and then slowly lower the platform back down towards your body. Do 3 sets of 12-15 reps.
Romanian deadlifts: Romanian deadlifts are a great exercise for targeting your hamstrings and glutes. Begin by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Keeping your back straight, bend forward at the waist and lower the dumbbells towards the ground. Pause when you feel a stretch in your hamstrings and then slowly stand back up. Do 3 sets of 12-15 reps.
Calf raises: Finish your leg workout with calf raises to target your calf muscles. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise up on the balls of your feet as high as you can and then slowly lower back down. Do 3 sets of 15-20 reps.
Remember to stretch after your workout to prevent injury and aid in muscle recovery.
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