Women Lower Body Workouts

Evidence-informed lower-body workouts for women focused on squats, hinges, unilateral work, and machine accessories with straight-set prescriptions, realistic kilogram loads, and clear RIR-based progression.
All filters2Lower BodyRemove Lower Body filterWomenRemove Women filter
Set load units

Workout 1

6 exercises19 sets

Women Lower Body Strength and Hypertrophy Template

Quadriceps, Hamstrings, Glutes, Calves

A lower-body template for women that combines bilateral strength patterns with unilateral and machine accessory work to build quadriceps, glutes, hamstrings, and calves.

  1. 1
    Barbell Full Squat
    anatomy
    anatomy
    1Exercise

    Barbell Full Squat

    Rest 2m 30s

    • 16 reps x 35 kgRIR 3
    • 26 reps x 35 kgRIR 2
    • 36 reps x 35 kgRIR 2
    • 46 reps x 35 kgRIR 1

    Brace before descent, maintain tripod foot pressure, and drive knees in line with toes.

  2. 2
    Barbell Romanian Deadlift
    anatomy
    2Exercise

    Barbell Romanian Deadlift

    Rest 2m

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

    Soft knees, hinge from hips, and keep lats engaged to protect lumbar position.

  3. 3
    Leg Press
    anatomy
    3Exercise

    Leg Press

    Rest 2m

    • 110 reps x 90 kgRIR 2
    • 210 reps x 90 kgRIR 2
    • 310 reps x 90 kgRIR 1

    Control eccentric phase, keep pelvis stable, and avoid locking knees aggressively.

  4. 4
    Walking Lunge
    anatomy
    anatomy
    4Exercise

    Walking Lunge

    Rest 1m 30s

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

    Use long stride, slight torso lean, and controlled knee tracking over mid-foot.

  5. 5
    Seated Leg Curl
    anatomy
    5Exercise

    Seated Leg Curl

    Rest 1m 30s

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

    Keep hips pinned to pad and avoid lumbar extension at end range.

  6. 6
    Standing Calf Raise
    anatomy
    6Exercise

    Standing Calf Raise

    Rest 1m 15s

    • 112 reps x 50 kgRIR 2
    • 212 reps x 50 kgRIR 1
    • 312 reps x 50 kgRIR 1

    Drive through first metatarsal and hold top contraction briefly each rep.