Home Leg Routine for Women — This 4 leg exercise workout routine was created for a women’s group training session. There were 22 ladies in class that day. While some were running outside, others were boxing on heavy bags or doing ab exercises, and the women in the video were performing this lower-body circuit after completing heavier strength work.
In the original class structure, the women first completed four sets of bar squats, lunges, and back leg curls before moving into this circuit. That makes this a great add-on routine for women who want to build leg stamina, burn calories, and target the legs and bum in a more dynamic way. Her Daily Fitactions focuses on practical home and studio-style workouts women can actually follow, and this routine fits that approach very well.
TAP THE VIDEO BELOW TO SEE THE HOME LEG ROUTINE
I showed this 4 leg exercise routine so you could easily incorporate it into your home Home Leg Routine. It’s easy to follow.
Advanced Fitness Level Only recommend starting with 6-8 sets x 10 -15 reps @ 50-60% max weight of either bar squats (place bar on top of scapula with a weighted bar) or goblet squats (hold a dumbbell vertical at chest level under chin) both with feet hip distance and toes pointed slightly out.
*Beginner Fitness Level Can Perform 3 sets x 10-20 air squats before performing the 4 exercise leg circuit.
When performing bar squats you should slightly lean forward while descending where your bum goes to knee level and then straighten out on top and squeeze bum. Look slightly up the entire time.
In between squats, you can perform 1 to 2 ab exercises i.e. bicycle 1 minute, hanging leg lifts 15-20
Then perform the 4 exercise leg workout circuit as seen on the video for Home Leg Routine and described below:
Advanced Fitness Level Repeat : 4-6x for 2 minutes each exercise, Beginner Fitness Level Repeat: 1-2x only for 1 minute each.
- LEG EXERCISE #1: Cardio 2 minutes: choose a high intensity cardio exercise and give 90% every 15 seconds then drop down to 70 % for 15-30 seconds or vice versa.
- LEG EXERCISE # 2: Weighted Hip Lifts 2 minutes: place heaviest weight that you can perform for 1-2 minutes. Best if you can start with 90% max then drop down to lighter weight 80% max then lighter to finish. Example: 50 lb db for 30 sec, 40 lb. for 30 sec, 30 lb for remaining minute. Hold on top for 2 seconds and squeeze bum, heels in front of sit bones. Toes slightly pointed out.
- LEG EXERCISE #3: Punch and Run 2 minutes: put on boxing gloves 12 ounce. Quickly punch straight out slightly above eyes to bag or air while running high knee. Keep feet hip distance apart and change up tempo throughout entire 2 minutes.
- LEG EXERCISE #4:
- Jump In To Out Squats w/ Medicine or Slam Ball & Fitness Band on Thighs 2 minutes: Stand Straight and jump into squat until elbows hit knees and then jump straight up to standing position, don’t squat when feet together as not good for the knees. Place fitness band high on thighs and hold ball to chest under chin.
Still have time to workout (advanced only!) ?
Jog or Power walk 2-6 miles and then feel great!
WANT A COMPLETE HOME LEG WORKOUT PLAN? CLICK THE ” 6 WEEK LOWER BODY FIX” AND GET STARTED TODAY!
If you want to keep readers moving through similar content, here are the strongest related internal links to place naturally in this post:
For another strong lower-body routine, link to 5 Leg Exercise Workout Routine for Home and Leg Workout Included.
For a more focused list of lower-body movements, link to 5 Best Leg Firming Exercises For Womens and Leg Workout Included.
For a short but intense follow-up workout, link to At Home Leg Toning Workout Circuit that Burns Fat and Sculpts Your legs.
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Final Thoughts
This 4 exercise home workout is a useful way to burn fat while targeting the legs and bum in a fast-paced, practical format. It works especially well when paired with heavier lower-body training first, but it can also be scaled for beginners by reducing the time and rounds.
For additional support around healthy habits and fitness consistency, you can also guide readers to 13 Healthy Commitments To Help You Eliminate Dieting Forever
