Women Legs Workouts

Women-focused leg workouts built around squat, hinge, unilateral, and machine accessory patterns with evidence-backed effort targets, practical kilogram load examples, and clear progression rules for consistent lower-body strength and muscle gains.
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Workout 1

6 exercises18 sets

Women Legs Strength and Hypertrophy Template

Quadriceps, Hamstrings, Glutes, Calves

A lower-body template using bilateral strength work, unilateral stability work, and hamstring/calf accessories with straight-set prescriptions and RIR-based progression.

  1. 1
    Barbell Full Squat
    anatomy
    anatomy
    1Exercise

    Barbell Full Squat

    Rest 2m 30s

    • 18 reps x 40 kgRIR 3
    • 28 reps x 40 kgRIR 2
    • 38 reps x 40 kgRIR 1

    Brace before descent, keep mid-foot pressure, and maintain consistent squat depth across sets.

  2. 2
    Dumbbell Romanian Deadlift
    anatomy
    2Exercise

    Dumbbell Romanian Deadlift

    Rest 2m

    • 110 reps x 24 kgRIR 3
    • 210 reps x 24 kgRIR 2
    • 310 reps x 24 kgRIR 1

    Hinge from the hips, keep neutral spine, and pause briefly when hamstrings are at end range.

  3. 3
    Dumbbell Bulgarian Split Squat
    anatomy
    anatomy
    3Exercise
    Dumbbell Bulgarian Split Squat

    Rest 1m 45s

    • 110 reps x 12 kgRIR 3
    • 210 reps x 12 kgRIR 2
    • 310 reps x 12 kgRIR 1

    Front foot planted, torso slightly forward, and control knee tracking over mid-foot.

  4. 4
    Barbell Hip Thrust
    anatomy
    4Exercise

    Barbell Hip Thrust

    Rest 2m

    • 110 reps x 60 kgRIR 2
    • 210 reps x 60 kgRIR 2
    • 310 reps x 60 kgRIR 1

    Posteriorly tilt pelvis at lockout and avoid lumbar overextension.

  5. 5
    Seated Leg Curl
    anatomy
    5Exercise

    Seated Leg Curl

    Rest 1m 30s

    • 112 reps x 30 kgRIR 2
    • 212 reps x 30 kgRIR 2
    • 312 reps x 30 kgRIR 1

    Control the eccentric for 2-3 seconds and avoid hip lift from the seat.

  6. 6
    Standing Calf Raise
    anatomy
    6Exercise

    Standing Calf Raise

    Rest 1m 15s

    • 115 reps x 35 kgRIR 2
    • 215 reps x 35 kgRIR 2
    • 315 reps x 35 kgRIR 1

    Pause at peak contraction and lower under control to full stretch.