3 Easy and Effective Leg Exercises for Women | STACK 4W

3 Easy and Effective Leg Exercises for Women

May 25, 2013 | Jazmin Dorsey

Coming Up

No one is completely happy with how they look. But Dove Ads have made it clear that females are unhappier with their body image then males. And one of the major areas of dissatisfaction for many women is their legs.

Take charge this summer. Instead of covering up your legs, make a concerted effort to change how they look and feel. There's no way around it; you've got do it the old-fashioned way—with hard work. But the process can be made easier if you perform the following exercises. (Try these as well: 3 Fun Workouts for Women.)


Lunges work your quads, hamstrings, and glutes. There are multiple variations—forward, reverse and side lunges. The move is simple and you can quickly begin to feel your legs gaining strength.

Sets/Reps: 3x10 each side

  • Start in a standing position
  • Step your right/left foot forward about two feet, bending into the position with your hips and legs aligned
  • Step back into your standing position
  • With your opposite foot, step about two feet forward, bending into the position with your hips and legs aligned

Plié Squats

There's a reason dancers have such great legs. They constantly do plié squats. Different from regular squats, plié squats work the glutes, quads and hip muscles. Check out the video at the top.

Sets/Reps: 3x15

  • Place your feet slightly wider than shoulder-width apart
  • Point your toes out
  • Keeping your upper body straight, squat into a sitting position
  • Come back up to your starting position and repeat

Stair Climbing (Step-Ups)

Sets/Reps: 3x6-8 each leg

  • Holding a bar on your upper back, assume athletic stance six inches from knee-high box or bench
  • Place your right foot fully on the box
  • Contract your right quad and glute to explosively drive your body up
  • Drive your left knee up until your thigh is parallel to the ground
  • Bend your right knee and hip to lower your left leg to the ground and return to starting position
  • Repeat for specified reps; perform set on opposite leg
More Cool Stuff You'll Like

Why Athletes Need Crawling Exercises

Why Athletes Need Crawling Exercises The vast majority of all athletes are either in high school or college. Being a student in at any level renders...

The Secret to Speed: Build Your Posterior Chain

Leg Workouts That Actually Work

How to Build Stronger Quads

Ask the Experts: Should I Perform the Leg Press?

Why Proper Exercise Form Is Crucial for Young Athletes

Leg Training for Women

7 Tips to Master Single-Leg Exercises

You're Not Training These 2 Muscle Groups Enough

Lower-Body Workout for Bigger and Stronger Legs

Rock Solid Leg Workout

4-Week Lower-Body, Muscle-Building Workout

Perform Leg Exercises to Build Muscle and Burn Fat

Corrective Exercises for Knee Valgus

Top 5 Leg-Strengthening Exercises for Runners

2 Kettlebell Leg Exercises for a Powerful Lower Body

CrossFit Competition Workout for Your Legs

5 Hacks to Solving Problems With Single-Leg Exercises

STACK Challenge: Wall Sit

4 Best Glute Exercises You're Not Doing

How to Train Your Calf Muscles

Lower-Body Exercises for Athletes

Calf Exercises That Work

Ultimate Leg Exercises with Weights

How to Build Leg Muscle

Why You Should Never Do This Exercise

3 Tips for Building Stronger Legs

Exercise of the Week: Reverse Sled Pull

8 Exercises to Improve Lower-Body Strength

Build Explosive Power With This Lower-Body Workout

Glute Exercises You Need In Your Training Program

Get in Shape With 5 Intense Lower-Body Finishers