Leg Exercises legs workout at home for ladies
leg exercise for women
1:Banded Lateral Walk
- Fit a looped resistance band around your legs just above both knees, and stand with your feet together.
- Keeping your back flat and abs engaged, push your hips back, bend your knees, and lower your body into a squat, shifting your weight toward your heels.
- Maintain the squat as you simultaneously raise your hips several inches and step your right foot out to the right, then lower your hips fully.
- Again raise your hips several inches as you bring your left foot together with your right, and lower again fully, maintaining tension in the band so that your knees don’t cave inward.
- Repeat to the opposite side, alternating sides for reps. Perform equal reps on each side.
Begin by standing with your feet shoulder width apart, hands on hips.
INHALE: Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible.
EXHALE: Push off and bring your right leg back to center to complete one rep. Finish all reps on this side, and repeat on left side to complete one set.
Here’s how to incorporate box jumps into your lower-body training days:
- Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box.
- When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box.
- Don’t “stick” your landing. Instead, envision the way cats land when they jump from something
- you, too, should try to land this quietly.
Taking your legs out wide for this squat variation will make you feel it more in your inner thighs.
- Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
- Do as many squats as you can for 30 seconds.
The reverse, or rear, lunge is very similar to the forward lunge and only differs in the direction of the step. As you do with the forward lunge, stand straight and contracting your core muscles. Lift your left foot off the floor and step backward. Bend your right knee to form a 90 degree angle between your thigh and calf, while lowering your left knee toward the floor. Push yourself upward with your thigh muscles and return back to the starting position.
The forward lunge form notes apply to the reverse lunge. Strive to keep the front knee over the ankle.