The legs comprise dozens of different muscles, but are generally divided into four main muscle groups: quadriceps of the front thigh, adductors of the inner thigh, hamstrings of the back thigh, and triceps surae of the posterior lower leg. These are the largest and most evident muscle groups of the legs, and women should focus on working these muscle groups if the goal is to get more muscular legs. For each exercise, you should perform three to five sets of 10 to 12 repetitions, and take a two-minute rest between each set to allow your muscles to recover.
Dumbbell Wide-Stance Squat
Grasp a dumbbell in each hand. Position the dumbbells by your sides with your arms straight, and stand with your body upright and your feet positioned in a wide stance on the ground.
Bend your hips and knees to lower your body until your thighs are parallel the ground. Make sure to keep your back straight throughout the motion.
Straighten your hips and knees out to raise your body up to the initial point. Keep your back straight during the movement.
Barbell Good Morning
Hold the barbell over your upper back with your arms bent, and stand with your body upright and feet separated at a distance a bit wider than shoulder-width apart.
Bend your hips, keeping your knees almost fully extended, until your back is parallel to the ground. Keep your back as straight as possibly during the motion.
Straighten out your hips until you are back in the upright position. Maintain a straight-back position while doing this motion.
Standing Dumbbell One-Legged Calf Raise
Grasp a dumbbell in your right hand using an overhand grip. Position the toes of your right foot on the edge of a weight plate. Cross your left leg behind your right leg, and stand with your torso upright.
Plantarflex (flex) your right ankle to rise up on the toes of your right foot.
Extend your right ankle to lower your right heel toward the ground. After you perform the desired number of reps with your right foot, repeat the exercise with your left foot.
- If you find it difficult to balance your body while doing the standing dumbbell one-legged calf raise, then you should do the exercise with both feet at the same time, holding a dumbbell in each hand.
- Make sure to consult your health-care professional prior to starting the aforementioned workout program, or any new training regimen.
Richard Choueiri is a fitness and nutrition expert and the author of "The Human Statue Workout." He began writing professionally in 2007 and his work has been featured in Bodybuilding.com and "Physique Magazine." Choueiri studied exercise science and nutritional science at Rutgers University. He holds an American College of Sports Medicine CPT, and a National Exercise and Sports Trainers Association CMMACC.