Best Leg Workouts For Women For Killer Legs (Download PDF)

Scroll Below To See Full Instructions Along With Our Printable PDF For Best Leg Workouts For Women

1. 11 exercises

2. Instructions on how to perform each exercise

3. Infographic with visual instructions to follow online

4. Print PDF available at the end of the infographic

10 SIDE LUNGES (each leg) 20 SQUATS 30 SIDE TO SIDE LEG SWING (15 each leg) 40 LYING SIDE LEG LIFT (20 each leg) 50 SECOND WALL SIT 100 JUMPING JACKS 50 SECOND WALL SIT 40 LYING SIDE LEG LIFT (20 each leg) 30 SIDE TO SIDE LEG SWING (15 each leg) 20 SQUATS 10 SIDE LUNGES (each leg)

How To Do A Side Lunge

See VIDEO instructions on how to do side lunges.

1. Stand with your feet and knees together.

2. Take a large step with your right foot to the right side and lunge toward the floor.

3. Make sure your right knee does not extend past your toes and keep your left leg relatively straight.

4. Push off through your right foot to return to the start to complete one set.

How To Do Squats

See VIDEO instructions on how to do a squat correctly.

1. Stand straight with your feet hip width apart and your arms down by your side.

2. While looking straight ahead squat down keeping your knees in line with your feet.

3. As you lower into a squat start to raise your arms out in front of you for balance.

4. Keep a neutral spine at all times while tightening your glutes and core.

5. Squat until your hip joint is lower than your knees and never let your knees go over your toes.

6. Pause then lift back up and squeeze your glutes as you move back to the starting position.

How To Do Side To Side Leg Swing

1. Stand with feet hip-width apart, then grab with both hands onto a sturdy object that provides enough room to swing your legs.

2. Swing your right leg out to the right as high as you can, then swing it back down and across your left leg. That's one rep.

3. Switch legs and repeat.

How To Do Lying Side Leg Lift

1. Lie down on one side. The arm that's closest to the floor should be extended straight above your head and shoulder while your other arm is bent with your hand on your hip. Your legs should be extended and stacked on top of one another.

2. Slowly raise your top leg as high as you can, pause, then return to the starting position.

How To Do A Wall Sit

See VIDEO instructions on how to do the wall sit exercise.

1. Stand in front of a wall with your back facing the wall.

2. Slide your back down the wall slowly until your hips and knees bend at a 90 degrees angle.

3. Keep shoulders, upper back and the back of the head against the wall.

4. Both feet should be flat on the ground 6 inches apart with the weight evenly distributed.

5. Hold for the required amount of time stipulated on the workout.

6. Straighten your legs and come back to a standing position against the wall slowly.

How To Do Jumping Jacks

1. Begin stretching the muscles of your legs and arms.

2. Stand with your feet together then place your hands down by your side.

3. Slightly bend your knees, jump up and raise your arms above your head.

4. Reverse motion by jumping back to the starting position.

See INFOGRAPHIC Below

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Print PDF Below

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How To Train Your Legs

Rest 60 Seconds Between Sets And Repeat Two Times.

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