Leg training program for girls

The main goal of athletic girls is beautiful slender legs and elastic buttocks. It is for these purposes that we have compiled a training program for the gym, which includes more exercises for the muscles of the legs and buttocks.

A selection of the best videos with exercises for legs and buttocks

11 Effective exercises for legs and buttocks for girls

Split training program for girls

The program includes both basic and isolation exercises. This training plan is suitable for both girls who want to lose weight in their legs and those who want to build muscle mass. All this is possible if you follow the nutritional recommendations.

How often to train?

The training program is designed for 3 days of training in the gym per week. At the first training session, when we have the most strength (after the weekend), we do basic exercises for the legs and buttocks. They put a serious strain not only on the legs, but on the whole body. Light isolation exercises (use only one muscle group) - at the end of the week. The program contains more lower body exercises, so we removed most of the upper body isolation exercises (arms). But don't worry about it. Your arms will get plenty of exercise while training your back. In addition, for girls it is not so important to increase the volume of biceps and triceps as to tidy up their legs and buttocks.

Yes, you can simply add one extra day on your legs to your regular split training program. But many girls don't have time for this. Plus – rest and recovery after training. Not only the muscles, but also the nervous system also needs sleep and rest.

Glute bridge and leg abduction

The glute bridge is an exercise that is specifically designed to work the gluteal muscles. You can perform it with a barbell or additional weighting.

Technique:

1. The upper part of the back rests on the bench, the lower part is suspended parallel to the floor, the legs are shoulder-width apart and bent at the knees.
2. The projectile is placed on top of the pelvis and held with both hands while performing the element.
3. The pelvis is slowly lowered down and raised up, tensing the muscles of the buttocks.

How the kickback exercise is performed mainly depends on the design of the machine. The working leg is placed under the bolster or the limb is pushed back with emphasis on one knee.

How long to follow the training program and when should I expect results?

You can train as long as you make progress. General recommendations: Change your training plan, exercises and intensity every 4-6 months. Don't focus on one muscle group for too long. Try a plan that works all muscle groups in each workout, or a classic split.

Don't expect to achieve perfection in just a month. In four weeks you will see changes in the mirror, and after another four weeks others will notice them. Weigh yourself and measure your body volume with a measuring tape. Not only the chest-waist-hips, but also the stomach and thigh in the thickest place. Take comparison photos in a swimsuit. You need a good photo for your “before and after” collage on Instagram! At the very beginning of the menstrual cycle, girls may experience swelling of about 1 kg, which disappears after the end of menstruation. Take this into account and don’t be discouraged if the weight is “stagnant” these days.

Leg training in the gym for girls - basic recommendations

Women should pay special attention to their legs. The musculoskeletal system sends tone to the entire body and muscle mass, and if you train the lower part of the body, the entire silhouette will be toned. Some exercises are considered universal.

For example, squats train not only your legs, but also your calves, gluteal muscles, back and abs. That is why a set of exercises has been developed that will allow you to acquire a slender silhouette.

Before reading the description of the workouts, it is worth discussing useful recommendations. There are iron rules in the training process that must be followed.

Let's look at the basic laws and common mistakes:

1. Training should be regular. Its duration should take at least 35 minutes. During the first 15 minutes, the muscles only warm up, and only then do they strengthen and burn subcutaneous fat.
2. You need to start small and gradually increase the load. You can't overwork yourself. If you start quickly, you can get a muscle strain or even pinched nerves. If there is no dynamics of load growth, then you should not expect a serious result.
3. The training process should begin with a light warm-up.
4. Exercises must be performed correctly and the dynamics of repetitions must increase.
5. After adapting the muscular system to a given load, increase the number of approaches.
6. Adjust your diet. Eating should take place at least an hour before training. After strength exercises, it is better to eat food no earlier than an hour and a half later.
7. Take a contrast shower after each lesson. This process will also stimulate muscle mass.
8. Keep a diary with notes about each training day. Write down the number of sets, pounds lost, and even the foods you ate.
9. Exercise in comfortable clothes that will not restrict movement.
10. Purchase auxiliary equipment.

Every person training at home must choose a goal. Sports exercises can not only strengthen muscles, but also increase them. The girl wants to be graceful, not pumped up.

In order for muscles to dry out and not increase, there are several simple nuances:

• Auxiliary equipment should not be heavy.
• It is worth eliminating protein foods from your diet as much as possible and eating healthy carbohydrates.
• Training should be intense and regular.

If you have the opportunity to exercise with a barbell in the gym or at home, then this will be the most energy-intensive process. For beginners, it is worth using basic exercises. Remember that such activities put a serious strain on the cardiovascular system.

Therefore, if a person has heart problems, then it is worth choosing a gentle training regimen. The barbell will make your muscles stronger and will take in a lot more calories. What are exercises without equipment?

The main difference between a man and a woman is the level of testosterone in the body. Testosterone hypertrophies muscles and therefore girls need to take strength training seriously.

In order not to gain male muscles, but to tighten your body, especially your legs, exercise intensively. Strong legs will never allow a person to gain weight. If you train the lower part of the body, then the upper part will look as it should.

It has been proven that strength exercises using machines and auxiliary equipment are much more effective than regular training.

Do you need a diet?

You don’t need to be on a diet, in the sense that Lisa magazine understands it. But proper nutrition is 90% of success, especially for girls. No matter how much time you spend on training, without a proper diet, all efforts are in vain - you will not be able to lose weight or build muscle.

If the main goal is weight loss, then eat with a calorie deficit, train intensely (12-15 repetitions per set, 40-60 seconds rest).

For muscle growth, eat with a surplus of calories (for girls this is about 200-300 in addition to calories for maintaining weight), do no more than 12 repetitions per set and rest for 60-90 seconds (i.e. you will use the weight of the weight with which You won’t be able to do the exercise more than 12 times).

Volume training program

If you manage to find time for a full workout during the week, you should follow a volume training program. That is, do more repetitions and approaches, this way you can increase endurance and build muscle mass.

The leg muscle exercise program for a girl includes:

1. Squats with weights 10 times, 6 approaches.
2. Deadlift with straight legs 10 reps, 6 sets.
3. Leg press 15 times in 4 sets.
4. Lunges with dumbbells 15 repetitions on each leg in 4 sets.
5. Sitting in the machine, raise your toes 15 times in 3 approaches.
6. Single leg machine press 15 repetitions on each leg for 3 sets.

Training program for girls with an emphasis on legs and buttocks

Training program for girls with an emphasis on legs and buttocks: Excel spreadsheet.

• Monday
• Wednesday
• Friday

1 Squats – 12 times

2 Lunges with dumbbells in hands - 10 times with each leg

3 Plie squats with dumbbells – 12 times

4 Gluteal bridge – 12 times

5 Ab crunches – maximum number of times

1 Romanian deadlift – 12 reps

2 Dumbbell rows to the waist - 12 times

3 Pull-ups – maximum number of times

or

Pull-downs of the upper block behind the head – 12 times (for those who do not know how to pull themselves up)

4 Rows of the lower block to the waist while sitting with a narrow grip – 12 times

5 Incline dumbbell press – 12 reps

6 Lying dumbbell flyes – 12 times

1 Hyperextension – 15 times

2 Split squats (squats on one leg) with dumbbells - 10 times with each leg

3 Pulling the leg back on a block or machine - 10 times with each leg

4 Leg bending on the simulator - 12 times

5 Leg raises with emphasis on the elbows - maximum number of repetitions

Iron Health

The leg muscles are among the most important muscle groups trained in the gym. However, training these muscles is especially important for girls, since it significantly affects not only the beauty, but also the health of the legs. In this article we will analyze the correct principles, methods and training program for pumping up leg muscles for girls.

Features of pumping up leg muscles in girls

Women's leg workouts are significantly different from men's. This is due to the fact that girls do not need impressive muscle mass, but what is more important is the beauty and health of their legs. That is why their leg training will be based on completely different principles and methods than men’s training.

First of all, this concerns the intensity of the load, which should not be too heavy, but should be high-volume in nature - light working weight, a large number of repetitions, ideal execution technique.

The emphasis of the load also shifts towards the most important target muscles for girls, which include the quadriceps, hamstrings, buttocks and hip adductors. The development of these muscles not only makes the legs beautiful, but significantly improves their health, ensuring the prevention of many diseases.

The best leg pumping exercises for girls

Once we have decided on the nature of the training and the target muscle groups, we need to select the best exercises on which to base our training. I have highlighted the most optimal movements for girls:

Quadriceps

• Leg press
• Smith machine lunges
• Leg extension in the simulator

Hamstrings

• Romanian deadlift with dumbbells
• Leg bending in the simulator

Buttocks

• Squats
• Lunges on a step platform
• Pulling the leg back on a block
• Taking the leg to the side on a block

Adductor muscles of the thigh

• Leg abduction in the simulator (sitting)

Next, we will create a training program based on these exercises. Leg pumping training program for girls

Main program parameters:

• This program is intended for girls with at least an average level of training. If this program is too hard for you, try the leg strengthening program.
• Leg training 2 times a week - on Monday and Friday.
• Monday includes working the quadriceps + hamstrings; Friday – buttocks + adductor muscles.
• The total duration of the program is 6-8 weeks.

Workout #1 (Monday) – Quadriceps + Hamstrings

Workout #2 (Friday) – Glutes + Hip adductors