How To Build Leg Muscle For Women – Work Out Your Legs For Results All Over

Along with the core, the legs are the most important muscle group for overall body movement. You’ll feel lighter and stronger and be able to move and complete daily tasks and other exercise routines easier with strong legs. They’re also the biggest single muscle group including the biggest muscles in the body (the butt!) So when you work out your legs, the metabolic boost is higher than any other workout.

Putting more lean leg muscle on further helps you burn fat and work towards your perfect body. Everyone wants nice legs but working out your legs can also get you a flat stomach! Here’s how to build leg muscle for women.

First up, eat properly. This is step one for effective muscle gain. Eat quality protein, complex carbs and essential fatty acids. You’ll workout better and get better results. Consider taking protein shakes after working out if you can. Eat things like lean meat, fish, dairy, fruit, vegetables, whole grains and eggs.

You can engage in explosive cardio (sprinting, basketball, fast cycling and the like) and get stronger legs but there’s nothing quite like a leg focused resistance workout. Let’s move onto some sample exercises. Remember to warm up and stretch first!

We’re going to be focusing on compound exercises (involving multiple muscles at once). These are good for faster gains in strength and performance and better lean muscle growth (you can also tailor these exercises for increased mass if you want larger, stronger legs).


The classic leg and lower back exercise – you will need weights for this. Dumb bells are fine but an olympic bar is preferable.

  • Place feet beneath bar or between two dumb bells
  • Squat down and grasp weight(s) at shoulder width or slightly wider
  • Use an over hand (thumbs inward) or mixed one thumb in, one out) grip
  • Lift weight by extending hips and knees to full extension
  • Keep back straight and push your bottom forward to properly extend hips
  • Pull shoulders back at top of lift if they’re hunched forward with the weight
  • Return
  • Repeat
Do 3 sets of 8 – 12
How to build leg muscle for women deadlift


These can be performed with or without weight. The weight can be a dumb bell in each hand by your side or an olympic bar (weighted or not) on your shoulders.

  • Stand with feet shoulder width apart (weights in hand or on shoulder if you’re using weights)
  • Lower yourself down so your butt is over your heels with your knees extending along the path of your toes
  • Keep your back straight and don’t let your knees extend past your toes
  • Stand up focusing on your bottom and thighs doing the work
  • Repeat
Do 3 sets of 8 – 12 (weighted) or 3 sets of 15 – 20 (unweighted)
How to build leg muscle for women squats

Jump Squats

These are great for explosive power and quick results. You’ll likely begin with the non-weighted version but can move onto progressively heavier weight as you develop your legs.

  • Start by doing a regular squat (as above)
  • When rising jump up explosively
  • If you’re working without weight reach your hands up to attempt to touch the ceiling (makes you think more about explosive power)
  • When you land, lower your body immediately (but slowly) back into the squat position
  • That’s one rep, repeat

Do 3 sets of 10 – 12

How to build leg muscle for women jump squats

Once you’ve completed these sets of compound movements, you can rest or complete some optional exercises focused on your calf muscles (we’ll look at some examples in another post)

Remember to never push yourself too hard when taking up a new routine. You need to give your body the time to rest and recuperate after each workout so that the damage (micro tears) from training is repaired and you see results.

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