Training

6 Weight Exercises to Shape Your Hamstrings, Quads and Glutes | Leg Workout For Women

 

1. Inverted Glute Clench

Muscle Targeted:

Targets inside of hamstring and glutes, isolating the muscle where squats can’t- you’ll find this muscle is much weaker.

 

 inverted glute kickback

How to Perform:
Place your knees together, making sure the feet go flat. Use your glutes to bring your legs inwards until the plates of the machine touch. Squeezed and hold when the feet come together.

Number of reps:

4 sets of 20

2. Leg Extension with a Toe Twist : Deep Lunge Thrust Superset

To superset two exercises means to perform one movement, followed by another straight after.

Leg Extension

 
Muscle Targeted:

This exercise works whole of the quadriceps- all three sections rather than just the middle, this is quadriceps separation. You’ll find one leg will be stronger than other which is why we are using single legs here.

Leg Curl With Toe Twist

How to Perform:

Start with Toe down pointing inwards on way up turn the toe out- at the top of the movement squeeze the muscle.

Number of reps:

10 reps of this on each leg.

Deep Lunge Thrust

Muscle Targeted:

Glutes

Deep Lunge Thrust

How to Perform:

Position yourself into a lunge position with the front of your foot resting on a flat bench. Take your stance a little bit wide/further forward than normal.

Keep your head up and chest up.

Lunge down and pause, move back repositioning your weight until you get a good stretch, then finally fire up, making sure the chest does not come down. making sure you get a good stretch, pause,

Start with no weight as the hip flexors are usually tight- if this is too easy progress onto weights.

Number of reps:

Perform this movements for ten reps straight after the leg extension, then rest for 1 minute. Perform this super set 3 times.

3. Leg Press with a Twist- Staggered Leg Press

Muscle Targeted:

Quadriceps, hamstrings and glutes.

Staggered Leg Press

How to Perform:

Position your feet as shown in the first image with one foot towards the top of the plate and the other near to the bottom- shoulder width apart. By doing this on one leg you will be working the outside but a different part of the muscle in the other leg.

From this staggered position, come down, pause and fire up, squeezing and contracting the muscle at the bottom and finishing position of the movement.

Both legs are working just as hard but in different ways targeting your quads.

Number of reps:

After ten reps switch legs and perform 4 sets of 20 (10 on each leg).

4. Wide Stance Bench Squat

Muscle Targeted:

Glutes

Wide Stance Bench Squat

How to Perform:

Start in an upright position over a flat bench with your head and chest up and the legs wider than shoulder width apart.

Come down into a squat pushing your glutes back making sure to keep the head and chest up throughout the movement. Sit back as far as you can getting as close to the bench as possible.

Perform this exercise at a slow speed making sure to squeeze the glutes at the top and bottom of the movement.

Squeeze glutes at the top to work both top and bottom of the glutes.

Challenge yourself to go a bit further back each time- relying on your hamstrings to bring you back up.

Number of reps:

4 sets of 20

In between the four sets take a minutes rest.

5. Hamstring Curl

Muscle Targeted:

HamstringsHammer Curl

How to Perform:

On the lying hamstring curl lie flat and place you’re your legs into the correct position.

Be sure to position yourself so that you don’t grip on to the usual handles. Doing this encourages us to pull on the handles and takes weight away from the hamstrings and to lift your hips up- using the lower backs and glutes rates than hamstrings.

Position your hands by your side and dig your hips and thighs by your hands so you are aware if your hips are lifting.

To perform the movement bring your foot and curl your leg until you reach the glutes.

Make sure you pull the leg all the way – if you can only make it half way your weight is too heavy.

Number of reps:

Seven double leg curls, seven singles then seven doubles.

The reason we do single curls in between is because with doubles one leg will always work harder than the other- with singles we can isolate each leg and see which leg is stronger.

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