lower body workout for women at home

lower body workout for women
best exercises for toning legs
1
squat
Starting with squats, if you're looking to build muscle/hypertrophy, consider squatting 3 to 4 sets between 7–10 reps at RPE 7 or 8. If you're looking for an inbetween of strength and volume, consider 3 to 4 sets of 4–7 between 7 and 8 RPE. Maybe even 4 to 6 sets of 3 at RPE 6 to 7.
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2
Butt Lift (Bridge) Instructions
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
Slowly go back to the starting position as you breathe in.
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3
kickback exercise
1. Get into all fours, with a straight spine, and contract your core muscles.

2. Extend your right leg back and up until your thigh is parallel with the ground. The sole of your right foot should be facing the ceiling.
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4
Stiff-Leg Deadlift
Deadlift
"The deadlift is a great move for targeting your entire posterior chain (your backside), especially the hamstrings and glutes," Silver-Fagan explains. You will work on establishing a proper hinge pattern, which is helpful for a wide range of exercises, like squats and bent-over rows. You should feel this one in your glutes and hamstrings as you do it.

Stand tall with feet hip-width apart, holding a kettlebell, dumbbell, or barbell. Keep your shoulders back and back straight as you push your butt back, hinging at your hips to bend your torso forward, keeping the weight close to your body. Return to start, squeezing your glutes at the top of the move, for 1 rep. Do 3 sets of 12 reps.

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5
buttoks workout side thih reps sets
Band Side Step
Bec Donlan, who modeled these exercises, loves to push the limit with a resistance band. "It really targets your medial glute (the centermost butt muscle) and should set that bad boy on fire," Donlan, a trainer at Project by Equinox, tells SELF.
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6
Calf-Strengthening Exercises
Start standing on a stair, or similar so your heels can drop lower than your toes. Keeping the balls of your feet on the stair, lower your heels as far as you can toward the floor. Then press your heels up as high as you can.
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7
Stretching Exercises for Better Flexibility
Lie on one side.
Keep your bottom leg straight and bend your top knee so your foot is by your butt.
Hold your top foot with your hand, pulling it toward your butt.
Keep your hips stable so you're not rocking back as you pull.
Hold for 30 seconds to 2 minutes.
Switch sides and repeat.