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Best Leg Workouts For Women (Video Workout Plan)

These are some of the best leg workouts for women. Doing them can help shape your lowerbody while losing fat overall.

Do you want to know the best part?

This workout plan is ALL video!

So you don’t have to worry about doing the exercises wrong.

You get to follow my lead in the workout videos and do it right ๐Ÿ˜Ž

Best Leg Workouts For Women: Meet Your Personal Trainer

best leg workouts for women - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

Certifications: Certified Personal Trainer (CPT, BSc.)

Fun fact: I lost 30lb within 6 months and kept it off!

Booty Program - best leg workouts 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 Workouts 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

Best Leg Day Workout (workout plan)

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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!

Best Leg Workouts 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 Workouts 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 Workouts For Women Day 1

Time Needed: 10 min

You can increase your motivation with the booty workout program.

Detailed breakdown of this intense lowerbody workout

I lead you through two sets of exercises, each focusing on different lower body muscle groups.

The first set consists of bridge drops, glute bridges, glute drops, plank leg raises, raised clams, side booty, and fire hydrants, which are designed to target the glutes and core.

I encourage you to keep your core tight and engage your booty throughout the movements.

The second set includes squats, lunges, squat pulses, horse stance pnp, and split squats, which primarily work the quadriceps and hamstrings (front and back thigh), but also engage the glutes and core.

Throughout both sets, I emphasize proper form and encourage modifications for the advanced KokoPuffs.

I’m an advocate for a strong, rounded booty ๐Ÿ˜‚ so let’s push through the burn!

back up to the buttons

Best Leg Workouts For Women Day 2

Time Needed: 10 min

Detailed breakdown of this workout

This full-body workout focuses on toning the arms, abs, booty, and legs.

The routine begins with warm-up exercises like plie rolls and reverse lunges. In the video, I’m really emphasizing technique and core engagement.

The first half of the workout is dedicated to toning with lateral raises and penguin crunches, with modifications provided. Even if you have shorter arms, i’ve gotchu covered.

In this workout video, I lead you through each move, emphasizing form and encouraging slow, deliberate movements to effectively engage muscles.

In the second half of the workout, we transition to cardio and fat-burning exercises like side hug punches, speed bag punches, side steps, and jumping jacks or modified step jacks.

And finally, we conclude with stretches for the hips and ankles.

All round, a fire 10/10 workout ๐Ÿ”ฅ – you don’t want to miss this.

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Best Leg Workouts For Women Day 3

Time Needed (total): 17 min

Detailed breakdown of this next level butt & thigh workout

I guide you through a series of bodyweight exercises designed to shape and lift the butt muscles.

The routine begins with a warm-up, followed by curtsy tucks and squats with lunges.

I encourage you to keep your core engaged and glutes squeezed throughout these moves.

There are some advanced exercises in this workout. So take your time and go slowly.

Detailed breakdown of this advanced booty workout

This advanced 5-minute routine begins with a leg raise warm-up.

The first exercise, bridge drops, targets the butt and thighs by swinging each leg while suspended in a bridge hold position.

Glute bridges follow, working the glutes with an optional dumbbell for added intensity.

Raised clams engage the abs, outer thighs, and hips, and the workout concludes with fire hydrants for targeting the outer thighs.

Follow my lead for proper form and push past the burn. You’ve got this! ๐ŸŒป

back up to the buttons

Best Leg Workouts For Women Day 4

Time Needed: 7 min

Detailed breakdown of this workout

Here’s we’re doing a quick seven-minute exercise routine to help you reduce belly fat.

The workout starts with a warm-up of back slaps and body rolls, followed by moves such as standing marches, march steps, and side crunches.

You’ll see modifications in this video to accomodate all.

I encourage you to pair this routine with healthy eating habits for best results.

The workout includes moves like bow steps, ab axis, and ends with a cool-down.

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Best Leg Workouts For Women Day 5

Time Needed: 10 min

Detailed breakdown of this butt, thigh, & inner thigh workout

This is an efficient series of exercises aimed at strengthening and toning the butt, thighs, and inner thighs.

I start you off with a warm-up consisting of swing and squats, knee hugs, hip openers, and good morning taps.

Following the warm-up, we’re doing star jumps and closed squats, with modifications provided.

Other moves include leg lifts for the inner thigh area, swinging bridge to engage the glutes and hip muscles, and half pulses in a tabletop position.

Pay attention to proper form and targeted muscle activation. I help you with this in the video.

Finish off this quick and intense session with a gentle cool-down stretch.

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

We start day 1 with this 10 min intense lowerbody workout that can help you get stronger legs and a bubble butt.

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

try to find a way 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!

The workout for day 2 includes a 10 min belly fat workout to produce fat loss and a slimmer waistline.

๐Ÿ”ฅBonus Workout (optional):

Here’s a beautiful workout to add on to day 2. How to Lose Belly Fat: Exercise Edition

On day 3, we are doing this 11 min next level butt & thigh workout and 6 min advanced booty workout!

๐Ÿ“ Best Leg Workouts 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

Look forward to day 4 where there is a 7 min belly fat workout.

๐Ÿ”ฅBonus Workout (optional):

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

Day 5 is looking good with a 10 min butt, thigh, & inner thigh workout.

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

try toset specific and achievable goals. Define what you want to achieve with your workout and focus on that. For example, instead of aiming to “go all out” in every workout, set a goal to simply finish the workout. That’s an achievement. Celebrate it ๐Ÿฅ‡

Best Leg Workouts For Women – 3 Mistakes to Avoid

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˜„


Going to the gym too soon

Hear me out.

Other than the guys that take photos of women doing squats, I have no issue with the gym. ๐Ÿ‘€

However, the gym is not for everybody.

If you have not exercised consistently for 30 minutes a day, 5 days a week for 6 months straight, forget the gym.

Step 1: Focus on doing bodyweight exercises at home first.

Step 2: When you have a solid routine at home, challenge yourself with some dumbbells and resistance bands at home.

Only after succeeding at these two steps should you even THINK of going to the gym.

Haters will say: โ€œthis is BS. โ€œGo all inโ€. โ€œGo hard or go homeโ€.

I say, yes, I will go home. And I will give 100% to things like sleep and connection with loved ones. ๐Ÿ˜‚

Donโ€™t let the internet trick you.

At home bodyweight exercises are effective for lower body workouts. They are the perfect place to start!

Build your routine at home. Develop consistency at home.

You donโ€™t need to go to the gym right away (or ever).


Skipping proper nutrition and hydration

Proper nutrition and hydration are SUPER important in supporting your at-home lower body workouts and maximizing your results.

Many people make the mistake of neglecting their dietary needs and not fueling their bodies adequately.

To optimize your workouts, make sure you are eating a balanced diet that includes a variety of whole foods.

Focus on lean proteins, complex carbohydrates, and healthy fats to provide your muscles with the necessary nutrients for growth and repair.

Include plenty of fruits and vegetables to supply vitamins, minerals, and antioxidants.

Drink water! ๐Ÿ’ง๐Ÿ’ง๐Ÿ’ง

Hydration is queen when it comes to exercise.

Water helps maintain optimal muscle function, lubricates joints, and regulates body temperature.

Most people should be drinking at least 8 cups (64 ounces) of water per day.

More water might even be needed after intense workouts or in hot weather.


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.

Best Leg Workouts 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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