7 of the Best Leg and Glute Exercises for Women

If you’re looking to lift, tone, or strengthen your lower body, you’re in the right place. Glute and leg workouts are some of the most empowering and transformative sessions you can do. Whether you’re chasing stronger lifts, better posture, or that feel-good confidence that comes from nailing your fitness goals, it all starts here.

In this guide, we’ll walk you through some of the best leg and glute workouts for women, plus how to make the most of your time in the gym.

Why Train Legs and Glutes?

There’s a reason leg day is a big deal. Strong legs and glutes power almost everything you do, from walking and running to squatting and lifting.

Here’s why they matter:

1. Everyday Strength

Stronger legs and glutes make daily life easier. Everyday activities such as walking, climbing stairs, and even running for the bus suddenly feel effortless when you improve your lower-body strength and mobility.

2. Better Posture and Fewer Aches

Weak glutes often lead to compensation by other muscles, which can contribute to lower back pain, knee valgus (knees collapsing in), or tight hips. Strengthening your lower body supports your posture and keeps your body balanced.

3. Boosted Performance

Whether you love running, cycling, or HIIT, your glutes are your engine. A strong lower body helps you move better, faster, and with more power.

4. Confidence and Body Composition

The legs and glutes contain some of the largest muscle groups in the body. Training them with resistance can boost metabolism, support hormonal balance, and maximise caloric burn while also improving tone and shape. By giving your lower body some extra attention, you’ll feel strong, stable, and unstoppable.

Warm-up and Glute Activation

Jumping straight into heavy lifts isn’t optimal. Start every session by priming the glutes, increasing blood flow, and reinforcing correct motor patterns.

Try the following activation drills, doing 10-20 reps of two to four exercises:

• Glute bridges or mini-band bridges

• Clamshells (side-lying, with or without band)

• Donkey kicks

• Fire hydrants

• Bodyweight single-leg hip raises

These activation exercises help you “feel” your glutes working, so they don’t hide behind stronger muscles (like your quads or lower back). Once your glutes are warmed up, proceed to your heavier lifts.

Best Leg and Glute Exercises for Women

Here’s our go-to list of moves for a sculpted, powerful lower body. You don’t need to do every single one in every workout; pick a mix of compound and isolation exercises to combine strength, balance, and control.

1. Barbell/Dumbbell Hip Thrust

If you only do one glute exercise, make it this. The hip thrust with a barbell or dumbbell directly targets your glutes and helps build strength fast.

3. Romanian Deadlifts (RDLs)

Romanian deadlifts focus on your hamstrings and glutes in their lengthened position. These hip-hinge movements are perfect for building that rounded shape from behind. 

4. Bulgarian Split Squats

Bulgarian split squats are a brilliant unilateral exercise which force each leg and glute to work on its own. They can help to build strength, balance, and glute shape.

Tip: Rest your back foot on an adjustable bench or step, lean slightly forward, and push through your front heel as you lower into the squat.

5. Lunges (Walking, Reverse, Forward, or Curtsey)

Lunges are a versatile exercise that work the glutes, hamstrings, and quads while improving coordination.

Reverse lunges tend to be more glute-friendly, while forward lunges engage more quads. Curtsey lunges can target the glute medius and inner thigh. 

Tip: Take longer strides for more glute engagement, or shorter ones to focus on your quads.

6. Box Step-Ups

Simple, effective, and ideal for beginners, the step-up is great for glutes and quads. Simply step onto a box and drive up through the heel of the stepping leg before lowering slowly and swapping to the other leg.

7. Leg Press

This machine-based move lets you load up heavy while maintaining good form. Use them to supplement your free-weight work.

Tip: Place your feet higher on the plate for glute focus, or lower for quad focus.

Isolation Moves for Extra Shape

Once you’ve nailed the big lifts, add in these finishing touches to really target your glutes and sculpt your legs.

• Glute/cable kickbacks: Great for isolating your glutes one side at a time. Move slowly and focus on squeezing.

• Banded side steps/monster walks: Excellent for activating glute medius and improving hip stability. They’ll give your side glutes that “lifted” look.

• Hip abductions: Use the abductor machine at your local Gym or a band around your knees. Push outwards with control.

• Calf raises (standing or seated): Round out your leg training for balanced strength and tone.

Sample Leg and Glute Workout for Women

Here’s a sample workout combining weighted compound and accessory exercises, which you can easily adjust based on your ability and experience.

Lower Body Workouts for Women: Programming Tips

Frequency

For a lot of women, training legs and glutes twice per week can be an effective way to build strength and muscle. This frequency strikes a good balance between providing enough stimulus to promote muscle growth and allowing adequate time for your muscles to recover.

Depending on your schedule and priorities, one approach you could follow is to split your training into two distinct sessions: one for heavier strength training, and the other for higher-repetition conditioning work. By alternating between the two, you not only prevent plateaus in your progress but also keep your workouts engaging and enjoyable.

Rest and Recovery

Ensure 48-72 hours between intense lower body sessions. Prioritise sleep, nutrition (especially protein), and mobility work.

Use active recovery (such as light mobility and foam rolling) rather than total rest.

Mind-Muscle Connection and Form

Really focus on “feeling” your glutes working, especially during activation and isolation work. Instead of rushing through your lifts, always use proper technique and switch to lighter weights or bodyweight if you’re struggling with your form.

Variation and Deload Weeks

After six to eight weeks of solid training, consider switching up variations (for example, swap back squats for front squats or hip thrusts for glute bridges). This keeps your routine fresh and means you won’t get bored with your workouts.

Incorporate a light or deload week (less volume or lighter loads) every four to eight weeks to avoid overtraining.