A Lower Body Workout For Women: Exercises To Make You Strong

If you’re looking for a lower body workout, look no further. Not only do we have a lower body workout that you can start using right away, we also have a permanent solution that helps women learn how to build their own lower body workout plans in the future.

The lower body exercises that we will combine in this workout will help you to build a foundation of strength.

Note that this lower body workout is for absolute beginners. If you’re looking for a workout that’s more intermediate or advanced, you should check out what we have available in our Members Zone portal for you.

A Beginners Lower Body Workout For Strength

As with all of our workout plans, we focus on physical strength. There are a number of ways to approach building a lower body workout, a lot depends on your current fitness level and what your goal is.

Since our goal with this plan is to help beginners build a foundation of lower body strength, we’re going to provide 5 simple, yet powerful exercises for you to focus on getting good at.

You can use this lower body workout for 6-8 weeks, after that you should think about introducing new exercises and switching up the intensity.

Your Lower Body Workout

If you don't know how to perform the exercise, click through to the individual exercise page to learn more.

Squat

Deadlift

Lunges

Wall Sit

Calf Raises

Perform 3 sets of 10 reps of each exercise. In the exact order as listed above.

Your Lower Body Workout Explained

Because it is our goal to educate women on how to build their own workout plans, lower body and all, it’s important that we share with you the reasoning behind the above exercise selection.

First, let’s start with helping you understand which muscle groups you’re targeting with each exercise:

Squat

The squat targets your:

Quads

Glutes

Hamstrings

Core

Erector Spinae

Adductors

Calves

To put that visually for you, see the muscle highlighted image below:

Deadlift

The deadlift targets your:

Quads

Hamstrings

Glutes

Traps

Rhomboids

Adductors & Abductors

Abs, Obliques & Core

Erector Spinae

Levator Scapulae

Calves

Forearms

Hands (grip)

To put that visually for you, see the muscle highlighted image below:

Lunges

Lunges target your:

Quads

Hamstrings

Glutes

Calves

Core

To put that visually for you, see the muscle highlighted image below:

Wall Sit

The wall sit targets your:

Quads

Glutes

Hamstrings

Calves

Core

To put that visually for you, see the muscle highlighted image below:

Calf Raises

Calf raises target your:

Calves

Achilles Tendon

To put that visually for you, see the muscle highlighted image below:

Your Entire Lower Body Is Covered In This Workout

Notice that there isn’t a single lower body muscle group left untouched in this workout. There are so many other exercises that you can use to target all the same muscle groups, but that will come further down the line with experience.

Powerful Compound Exercises To Use For Life

The exercises featured in this beginners workout are some of the most powerful compound exercises that pro lifters use. They’re an important foundation to long term strength and muscle development.

From a beginners perspective, you simply need to master these exercises with very little weight to begin with. Always start light until you feel confident that you are performing the exercise with good form. Then you can gradually start to increase the weight.

You will continue to use all of these exercises in your upper body workouts long term, what will change over time is your training method.

For example rather than have a simple upper/lower split, you might consider another type of workout split.

How you perform your reps and sets will also develop, you can consider:

Supersets

Pyramid Sets

Drop Sets

Trisets

Giant Sets

Negative Sets

Pause Sets

The fundamentals of lifting is simply a matter of progressive overload. The exercises, workout split and rep/set ranges you use are just the methods used to help you continue to lift more with each exercise.

Progress = Success

Success in lifting is a matter of long term consistency, as long as you’re seeing yourself make progress in terms of how much weight you can lift with each exercise, you’re on the path to success.

You literally cannot fail, you will only keep getting stronger and developing your power.

Rotate This Lower Body Workout With An Upper Body Workout

For this beginners upper/lower split, you’ll need an upper body workout plan too.

Conveniently, we have one here for you >>>

You should rotate these plans across the week for as many days as you are able to workout. Make sure you allow yourself 1-2 rest days at least, recovery is important.

The Formula To Building Your Own Workouts

We’ve got everything you need to get started and thrive in the lifting game long term.

There’s just one catch; we can’t do the physical work for you.

We can give you everything you need, but it’s 100% on you to show up and apply the physical effort.

If you’re ready to do that, you can get started here, for free.

Simply create your free Members Zone account here.

Verify your email address by clicking the link in the verification email we send you (check spam if it’s not in your inbox)—this part is necessary to prove you are a real person and not a bot.

We only send all the below bonus freebies to real people (not bots).

Prove you’re real and…

A few minutes later you’ll get:

Our Gym Independence Guide - Learn how we support your ultimate gym independence

Free Workout Plans - 4 day muscle group rotation includes:

1x Leg Workout

1x Boobs & Biceps Workout

1x Back, Shoulders & Triceps Workout

1x Bum & Thighs Workout

24 hours later you’ll get access to our:

Strength Goal Planner

Deadlift Your Bodyweight Challenge

87%* of our members are independently building their own workout plans within 12 months.

*Based on data we have collected from our own members over the last 5 years.