How to Build Leg Muscles for Women
Building fit, strong leg muscles as a woman is an important factor in achieving an overall healthy physique. Whether it be to increase your running time or to just look better for beach season, building leg muscles is an important step to a healthier you. While increasing leg muscles through any activity other than running may sound difficult, it is actually quite simple with the proper workout.
Instructions
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Lay down on the leg press machine and place your feet on the platform so that your feet are parallel to one another. Release the locking mechanism and allow the weight to press your legs towards your midsection. Allow your knees to form a 90 degree angle to the ground, then reverse the motion by pressing your legs away from your body and back towards the original starting spot of the platform. Perform 3 sets of 10-12 repetitions.
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Place a barbell on your shoulders and stand with your feet together. Be sure to choose a barbell weight that is not too heavy, but at the same time will provide a challenge. Facing straight ahead, step forward with one leg and lower yourself into the lunge position with your front leg approximately 90 degrees towards the ground. Hold for 2 seconds, push yourself up and return to the starting position. Repeat with the opposite leg. Continue until you have performed 3 sets of 10-15 repetitions on each leg.
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Sit in the leg extension machine and place your ankles underneath the provided pads. Squeeze your quadriceps (the muscles on top of your thighs) as you slowly raise the pads, and stop when your legs are straight out in front of you. Hold the stretch for 2 seconds, then slowly lower your legs to the starting position. Perform 3 sets of 10-12 repetitions.
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