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Leg Day Workout for Women (Workout Plan)

Don’t sleep on this leg day workout for women. It can help you get your booty looking snatched! 🍑

One of the fantastic 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! 🎉

Leg Day Workout Women: Meet Your Personal Trainer

leg day workout women - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

Certifications: Certified Personal Trainer (CPT, BSc.)

Fun fact: I’ve reached over 1 million women with my message of fitness ❤

Booty Program - leg day workout womenYou can get faster results 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.

Leg Day Workout 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 Workouts For 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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Leg Day Workout 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.

Leg Day Workout Women – Workout Plan Instructions

1️⃣ 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.

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

3️⃣ 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

4️⃣ Follow along with the video to do your workout with me.

5️⃣ Repeat steps 2 – 4 each day until you complete the program.

6️⃣ Tag @KobokoFitness the gram if you want me to see you putting in work! 💪🏽

Here are the buttons.

Leg Day Workout Women Day 1

Time Needed: 10 min

You can get faster results with the booty workout program.

Detailed breakdown of this tone and sculpt workout

I lead you through a lower body workout routine focusing exclusively on the legs and booty.

The routine is divided into two parts, with the first half targeting the legs and the second half engaging the glutes.

Exercises include pendulums, reverse lunges, and split squats.

In the first set, remember to keep your core muscles tense (while continuing to breathe) when doing pendulums. Also, focus on controlling each movement – no need to move too fast.

Reverse lunges and split squats follow, also requiring good form and balance.

In the second half, I introduce leg extensions, fire hydrants, and knee drives. These will require us to go down on all fours. But are highly effective at targeting different muscle groups in the lower body.💐

The entire workout is suitable for both intermediate beginners and advanced individuals and I conclude with a slow roll-up cool down.

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Leg Day Workout Women Day 2

Time Needed: 10 min

Detailed breakdown of this workout

This is an awesome back workout that can help reduce back fat, underarm flab, and bra bulge without the need for equipment.

Exercises include bent over rows, bent over pulses, Superman variations, arm circles, and more.

Many of these exercises will require you to keep their shoulder blades close together and core tight throughout the routine.

Be patient, take breaks when you need and continue to show up consistently for your workouts.

The workout concludes with a suggestion for a post-workout meal that you may or may not approve of! 😅

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Leg Day Workout Women Day 3

Time Needed (total): 17 min

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.🍑🔥

Detailed breakdown of this booty shaping workout

This is a special sequence of exercises specifically targeting the butt and thighs.

The routine consists of both lower body strength training and cardio movements.

Some of the exercises include pulse lunges, side lunges, drop squats, and air squats, plank with a knee lift, and caterpillars.

As with many of my butt workouts, I encourage you to suck your belly in (while continuing to breathe) and think of your butt as you move.

This will help you keep your core engaged and develop really good glute activation. ✅

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Leg Day Workout Women Day 4

Time Needed: 4 min

Detailed breakdown of this workout

I guide you through a series of ab workouts designed to strengthen and engage the core.

The routine begins with a warm-up of knee hugs and progresses to more challenging exercises such as dead bugs, third lunges, quarter jacks, and standing oblique crunches.

Throughout the workout, I emphasize maintaining proper form and keeping the abs engaged while offering modifications for those finding the exercises difficult.

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Leg Day Workout Women Day 5

Time Needed: 10 min

Detailed breakdown of this booty firming workout

I start you off with hip circles and openers for the warm-up.

The workout consists of various squats, like air squats and sumo squats. We also do lateral lunges, wall sits, and glute bridges.

I emphasize proper form, core engagement, and glute activation throughout.

The routine also includes exercises like donkey kicks, fire hydrants, leg raises, and squat holds.

You’ll want to engage your core and maintain a neutral spine for many of these exercises.

Leg Day Workout 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.

Leg Day Workout Women – More Info About this Workout Plan

Day 1 starts with the 10 min tone and sculpt workout to produce toned legs and a round, sculpted butt.

📝 Leg Day Workout Women Day 1 Tip:

see if you can stay motivated. I post videos on YouTube all the time and I hope they are enticing somebody somewhere to move 😆 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!

Day 2 doesn’t disappoint with a 10 min love handles workout that can help you with weightloss and a flatter belly.

🔥Bonus Workout (optional):

Here’s an effective workout to add on to day 2. Belly Fat Workout

Day 3 has me hype with this 10 min glute-focused workout and 7 min booty shaping workout!

📝 Leg Day Workout Women Day 3 Tip:

do your best 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. ❤

Day 4 features a 4 min belly fat workout.

🔥Bonus Workout (optional):

Here’s an effective workout to add on to day 4. Exercises to Lose Belly Fat at Home For Beginners Female

On day 5, you’ll love the 10 min booty firming workout.

📝 Leg Day Workout Women Day 5 Tip:

remember to focus on the habit of it all. The routine of it all. The reality that exercise is a forever kind of deal. Like brushing your teeth or showering. It never stops – it’s just part of life 😃 So if one workout is not “perfect”, no worries. We go again tomorrow!

Leg Day Workout Women – 3 Mistakes to Avoid

Wrong form and technique

A big mistake that can delay (or prevent) your progress in at-home lower body workouts is using incorrect form and technique.

Without proper form, you not only compromise the effectiveness of the exercise but also increase the risk of injury.

When performing lower body exercises, pay close attention to your body alignment, posture, and range of motion.

Do your best to pay attention to my instructions in the workout videos.

Follow my lead. Maintain a neutral spine, engage your core muscles, and avoid excessive leaning or rounding of your back.

For exercises that involve bending your knees, such as squats and lunges, ensure your knees are in line with your toes and track in the same direction.

This helps protect your knee joints and optimizes muscle activation.

If you are unsure about the correct form, listen to your body. Avoid anything that causes sharp pains. Or do the lower intensity modifications if you’re new to a particular exercise.

Taking the time to learn and practice proper technique will go a very long way in improving your results!

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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 I’m doing. Nobody knows how you’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.

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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.

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Not listening to your body and pushing through pain

It’s ok to push yourself during workouts but there’s a fine line between pushing through discomfort and pushing through pain.

It’s so important to know the difference!

Ignoring pain signals from your body can lead to injuries and setbacks in your fitness journey.

It’s important to differentiate between muscle soreness, which is a natural result of exercise, and sharp or intense pain, which may indicate problems.

Muscle soreness typically occurs 24 to 48 hours after a workout and should go away within a few days.

You can even avoid it altogether if you foamroll!

On the other hand, pain during or immediately after an exercise may be a sign of overexertion or incorrect form.

If you experience pain during an exercise, stop immediately and assess the cause.

It’s better to take a break or modify the exercise.

Listen to your body and give yourself time to recover before resuming your workouts.

If the pain persists or worsens, consult a healthcare professional for a proper diagnosis and treatment.

Leg Day Workout 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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