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Best Leg Exercises For Women (5-Day Plan)

Have you tried this round of best leg exercises for women? These workouts are fantastic for sculpting your entire lowerbody.

One of the nice things about this workout plan is that it provides complete videos for you to follow along with!

Instead of just having a block of text to read, you can watch and follow the workouts.

It’s the most fun and engaging way to get fit! ๐ŸŽ‰

Best Leg Exercises For Women: Meet Your Personal Trainer

best leg exercises for women - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

Certifications: Certified Personal Trainer (CPT, BSc.)

Fun fact: I’m a very proud boy mom!

Booty Program - best leg exercises for womenYou can increase your motivation with the booty workout program.

Disclaimer: This or any other exercise program may result in injury. Always consult your doctor / physician before beginning this or any other workout or exercise program. By performing any of the exercises in this program or on this site, you agree to the full disclaimer and assume ALL risks of injury from doing so. Koboko Fitness is NOT responsible or liable for any injury or loss you may sustain by participating in this workout or any exercise program. Read the full disclaimer here before you begin.

Best Leg Exercises For Women: Workout Plan Summary

  • Main Result: Question Mark Booty
  • Suitable for: Beginner – Intermediate
  • Program Duration : 5 Days
  • Daily Time Needed: Under 20 min
  • Equipment Needed: None
  • Recommended Premium Program: booty workout program.
  • PDF of this Workout Plan: Coming Soon

Another Lowerbody Workout Plan You Might Like

Leg Day Workout Women (workout plan)

Or you might enjoy trying all my free workout plans for women.
These are easily combined with my love handles workouts and belly fat workouts as well!

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Best Leg Exercises For Women: Warm Up (step 1/2)

I recommend doing an additional warm up before starting the video for the day.

Here’s a simple multi-purpose warm up you can do.

  • 20 sec jumping jacks
  • 20 sec squats
  • 20 sec lunges

Do twice.

If you prefer to do a video warm up, simply press play on the warm up video below.

Best Leg Exercises For Women – Workout Plan Instructions

1๏ธโƒฃ Bookmark or keep this page open on your phone (or computer). This will make it easy for you to come back to do your workouts each day.

2๏ธโƒฃ On your first day, scroll to day 1 or press the button that says “day 1” to jump to your workout for the day.

3๏ธโƒฃ Press play on the video and then press the dotted rectangle in the lower right corner. This will get the video to play in full screen mode for you. See image below for a visual of what to press

koboko fitness home workout plan for women

4๏ธโƒฃ Follow along with the video to do your workout with me.

5๏ธโƒฃ Repeat steps 2 – 4 each day until you complete the program.

6๏ธโƒฃ Tag @KobokoFitness the gram if you want me to see you putting in work! ๐Ÿ’ช๐Ÿฝ

Here are the buttons.

Best Leg Exercises For Women Day 1

Time Needed: 10 min

You can increase your motivation with the booty workout program.

Detailed breakdown of this glute-focused workout

This glute-focused workout includes various exercises like boxer shuffles, prisoner good mornings, lying clenches, bridge drops, dunky kicks, and glute bridge holds.

You’ll want to make sure you engage your glutes and use modifications for exercises when needed.

The workout also includes glute bridges, donkey kicks, and hip tilts.

Be sure to maintain proper form, mind-muscle connection, and push through the burn.๐Ÿ‘๐Ÿ”ฅ

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Best Leg Exercises For Women Day 2

Time Needed: 10 min

Detailed breakdown of this workout

I lead you to a fast-paced first half focusing on burning fat and engaging abs through exercises like punches, side hops, steps, and planks.

We’ll rest for a full minute before the second half.

The second half is more about core strengthening. For example, you want to have good body control to get a straight line from head to heel during planks. We also do side planks and slow cycles.

The routine also includes mountain climbers for the lower abs, followed by cooling-down mobility exercises.

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Best Leg Exercises For Women Day 3

Time Needed (total): 13 min

Detailed breakdown of this booty challenge workout

This is a glute bridge challenge focused on strengthening the glutes, particularly the gluteus maximus muscle.

We’ll need a quick warm up of leg raises and progress to bodyweight glute bridges and weighted glute bridges.

The key is to engage the core and maintain slow, controlled movements.

Unlike cardio, slower is actually better here.

I also offer modifications and encouragement for those finding the weight too heavy.

The challenge consists of multiple sets with increasing repetitions, with the ultimate goal of strengthening and developing the glutes.๐Ÿฆ‹

Detailed breakdown of this hips and belly workout

This is a hip-focused routine you’re gonna love!

After a brief warm-up, we do side leg catches, followed by abductor squats for the side booty area.

Then we move into core exercises including side bridges.

Throughout the workout, it’s important to maintain body control and balance.๐ŸŒŸ

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Best Leg Exercises For Women Day 4

Time Needed: 7 min

Detailed breakdown of this workout

Here we’re doing a 5-minute home workout focusing on the lower abs.

The routine includes various exercises, starting with alternate leg drops and full leg drops. Be sure to keep your lower back on the floor while you do these.

Next, we move to scissor kicks, crisscrossing legs while keeping the lower back steady.

Then we move on to reverse crunches which also target the lower abs. The key is to lift the butt off the floor and contract the ab muscles.

This rapid fire session concludes with mountain climbers. This requires strong engagement of the core to move legs as fast as possible.

Throughout the workout, the key is to maintain proper form and focus on the lower abs for optimal results.

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Best Leg Exercises For Women Day 5

Time Needed: 11 min

Detailed breakdown of this at home workout

I start you off in this lower body workout with hip circles and leg raises as a warm-up.

The workout consists of multiple exercises: prisoner squats, alternating warriors, knee raises, rotating lunges, and hip circles and leg kicks.

Prisoner squats target the glutes and thighs, warriors engage the hips and thighs, and knee raises work the abs and legs.

Throughout the routine, I offer you modifications and lots of encouragement.

The session concludes with a cool-down featuring a cow stretch to relax the back of the thighs and calves.

Best Leg Exercises For Women – Optional Extra Cooldown

Here is some extra cool down for you to do each day after your workout.

I recommend doing it if you have time. Otherwise, no sweat.

Best Leg Exercises For Women – More Info About this Workout Plan

On the first day we have the 10 min glute-focused workout to produce stronger legs and a bubble butt.

๐Ÿ“ Best Leg Exercises For Women Day 1 Tip:

make it a priority to stay accountable. To see results, it’s important to stick to the routine. Maybe track your progress? or tell a trusted friend to keep you honest. โค

Are you ready? day 2 starts with a 10 min love handles workout to produce weightloss and a flatter belly.

๐Ÿ”ฅBonus Workout (optional):

Here’s a sweet workout to add on to day 2. Best Exercises for Belly Fat

On day 3, we are doing this 8 min booty challenge workout and 5 min hips and belly workout!

๐Ÿ“ Best Leg Exercises For Women Day 3 Tip:

see if you’re able to create a schedule and stick to it. I like to plan my workouts in advance and treat them as appointments with myself. Sometimes I have to move things around and that’s okay. The key is not to leave it to chance. Otherwise, it’ll never happen ๐Ÿคทโ€โ™€๏ธ

Day 4 of this plan features a 7 min belly fat workout.

๐Ÿ”ฅBonus Workout (optional):

Here’s a sweet workout to add on to day 4. Quick Exercises to Lose Belly Fat

On day 5, look forward to a 11 min at home workout.

๐Ÿ“ Best Leg Exercises For Women Day 5 Tip:

do your best to stay motivated. I post videos on YouTube all the time and I hope they are enticing somebody somewhere to move ๐Ÿ˜† Find sources of motivation that work for you and will keep you inspired to stay consistent with your workout routine. Heck! Rewarding yourself for reaching milestones. Buy the bag. Rock the shoes!

Best Leg Exercises For Women – 3 Mistakes to Avoid

Not tracking progress and setting goals

Not tracking your progress and setting new goals can hinder your long-term success.

Now when you think about progress, you might be thinking of progress photos.

Yes, this is a wonderful way of tracking progress and I highly recommend it!

However, in addition, I also recommend tracking your consistency.

For example, if you are doing a 5-day plan, track how many days you did.

Did you do all 5 days? Celebrate that! Did you do 4 out of 5? Thatโ€™s good too!

Physical progress can sometimes take weeks to appear.

Having something like this to see your own effort is crucial!

It helps you see whether you are moving in the right direction and making improvements.

It can also help you see areas that need improvement.

For example, if you always miss your Wednesday workout, you might ask yourself why after seeing it missing in your tracker.

You can also use your tracked progress to set new goals and challenge yourself further.

Setting both short-term and long-term goals provides you with a sense of purpose and direction in your at-home lower body workout plan.

Short-term goals can be achieved within a few weeks or months, while long-term goals may take several months or even years to accomplish.

Make sure your goals are realistic to keep yourself motivated and focused.


Focusing solely on one muscle group

Many women make the mistake of solely focusing on one specific muscle group (ahem booty) ๐Ÿ‘€ or want to train only lower body.

While it’s important to target specific muscles for strength and aesthetic purposes, neglecting other muscle groups can lead to imbalances and hinder overall progress.

To achieve a balanced and well-rounded lower body, it’s crucial to include exercises that target all major muscle groups.

This includes the quadriceps, hamstrings, glutes, calves, and hip abductors and adductors.

By incorporating a variety of exercises, you ensure that each muscle group is adequately stimulated and developed.

For example, instead of solely focusing on squats for your quads, incorporate exercises such as lunges, leg presses, and step-ups to engage different muscle fibers and promote balanced development.

And instead of making everyday leg day, also incorporate cardio, back, arms, and rest into your routine ๐Ÿ˜„


Lack of accountability and consistency

Without accountability and consistency, it’s easy to fall off track and lose motivation in your at-home lower body workout plan.

Many people make the mistake of not setting clear goals or holding themselves accountable for their progress.

To stay motivated and committed, set realistic and specific goals for your lower body workouts.

Whether it’s simply finishing the workout plan or increasing the number of seconds you can do a wall sit for.

Or maybe your goal is to fit into an old dress or a new pair of jeans.

Having a clear goal gives you something to work toward.

Also, find ways to hold yourself accountable.

My favorite way is to tell an IRL friend what Iโ€™m doing. Nobody knows how youโ€™re moving like your bestie that buys chicken wings with you!

When you have this IRL person regularly reviewing your progress and celebrating milestones, you can more easily stay motivated and on track.


Lack of proper warm-up and cool-down

One of the most common mistakes people make when doing at-home lower body workouts is neglecting to warm up and cool down properly.

Many people underestimate the importance of preparing their muscles for exercise and reducing the risk of injury.

Before starting your lower body workout, it’s crucial to dedicate a few minutes to warm up exercises.

This can include the multi purpose warm up suggested in this workout plan. Or the warm up video provided – in additon to the warm up exercises included in each workout video.

You can even do something as simple as jogging in place or jumping jacks to increase your heart rate and loosen up your muscles.

When warming up, use dynamic stretches that target the muscles you will be working during your workout. Warming up prepares your body for the upcoming physical activity and enhances your performance.

Similarly, cooling down after your workout is essential to gradually decrease your heart rate and prevent dizziness or muscle soreness.

For cool down, static stretches are the way to go. Hold each stretch for 20 to 30 seconds.

This helps improve flexibility, reduce muscle tension, and promote quicker recovery.

Best Leg Exercises For Women Conclusion

Remaining consistent and avoiding the classic mistakes will significantly enhance the effectiveness of your lower body workout plan at home.

By including proper warm-up and cool-down routines, maintaining accurate form and technique, and allowing plenty of rest, you can get amazing results and prevent setbacks.

Remember to pay attention to your body, nourish it with appropriate nutrition and hydration, and take responsibility for your progress.

Keep track of your workouts (there’s a free PDF included in this plan to assist you). Set achievable goals and incorporate both strength training and cardio exercises for a comprehensive routine.

Don’t hesitate to challenge yourself by incorporating resistance bands or dumbbells when you feel ready.

With commitment, consistency, and the right approach, your at-home lower body workout plan can assist you in attaining the well-toned and sculpted legs and bootay you need!

Stay focused, stay motivated, and enjoy the journey towards becoming a stronger and more self-assured version of yourself.

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