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Advance Leg Workout Routine For Women
Unleash Strength and Sculpted Legs with this Advanced Leg Workout
Ready to level up your leg day? This advanced leg workout is designed for serious fitness enthusiasts looking to build strength, definition, and power in the lower body.
Targeting the glutes, quads, hamstrings, and calves, this workout hits every angle, helping you achieve balanced muscle growth and improved stability. By incorporating both compound and isolation exercises, this routine will enhance muscle endurance, maximize calorie burn, and support functional movement, making it perfect for building lean muscle and strength.
Benefits of This Advanced Leg Workout
- Builds Lower Body Strength: Compound movements like squats and lunges engage multiple muscle groups, promoting greater strength and stability.
- Enhances Muscle Definition: Isolation exercises like Cable Leg Extensions and Lateral Lifts target specific muscles, helping you refine muscle shape and tone.
- Improves Balance and Stability: Single-leg exercises boost core stability and balance, which support overall athletic performance.
- Increases Calorie Burn: This workout keeps your heart rate elevated with a blend of high-intensity and resistance-based moves, torching calories during and after your session.
Advanced Leg Workout Exercise List
Each exercise targets key lower body muscles to provide a well-rounded workout:
- DB Goblet Squats: Strengthens glutes, quads, and core.
- Cable Sumo Squats: Focuses on glutes and inner thighs for added definition.
- Reverse Lunges: Engages glutes and hamstrings while improving balance.
- Banded Sissy Squats: Emphasizes quad development and core stability.
- Single Leg Hip Thrusts: Activates the glutes and hamstrings with added core engagement.
- Cable Leg Extensions and Lateral Lifts (Superset): Targets hamstrings, gluteus maximus and outer glutes to build shape and symmetry.
- Cable Step Ups: Builds glutes, quads, and balance while supporting functional movement.
Give this advanced leg workout a try and feel the burn in every muscle. Incorporate it into your regular routine for impressive lower body gains and a serious strength boost.
| Exercise | Sets | Reps | Equipment |
|---|---|---|---|
| DB Goblet Squats | 3 | 10 | Dumbbell |
| Cable Sumo Squats | 3 | 10 | Cable/V-Bar |
| Reverse Lunge | 3 | 10 | Dumbbell |
| Sissy Squats | 3 | 10 | Band |
| Single Leg Hip Thrust | 3 | 10 | Dumbbell |
| Leg Ext + Lateral Lift | 3 | 10 | Cable/Cuff |
| Cable Step ups | 3 | 10 | Cable/Bench |
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Fitness over 40 can feel intimidating, but that’s where I come in. At Supero Fitness, I’m here to guide you through this journey with no-nonsense, sustainable programs that will transform the way you think about health. From personalised programs to a supportive community, I provide the tools and encouragement you need to thrive.
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