Leg Day 1

You're welcome! 😊Here is a balanced leg workout plan for women at the gym that targets the glutes, thighs (front & back), and calves. It is suitable for beginners to advanced individuals (simply adjust weights). 🦵 Leg Workout at the Gym (approx. 60–75 minutes) 🔥 Warm-up (10 minutes) 5 minutes Stepper or Treadmill (light) Mobilization: Hip circles Lunges with rotation 15–20 Bodyweight Squats 🏋️ Main Workout 1️⃣ Squats (Barbell or Machine) 4 sets x 8–12 repetitions Focus: Glutes & Thighs Tip: Straight back, weight on heels 2️⃣ Leg Press 3 sets x 10–12 repetitions Feet slightly higher & wider → more glutes Feet closer → more quads 3️⃣ Romanian Deadlifts 3 sets x 8–10 repetitions Focus: Hamstrings & Glutes Slow, controlled movement 4️⃣ Lunges (walking or stationary) 3 sets x 10–12 per leg With dumbbells or barbell Great for form & stability 5️⃣ Leg Curl (Machine) 3 sets x 12–15 repetitions Focus: Hamstrings 6️⃣ Abductor Machine (or Band) 3 sets x 15–20 repetitions For outer glutes (🍑) 7️⃣ Calf Raises (standing or seated) 4 sets x 12–20 repetitions Hold briefly at the top for maximum tension 🧘 Cool-Down & Stretching (5–10 minutes) Stretching of: Front & back thighs Glutes Hips Calves 📅 Training Frequency 1–2× per week leg workout For 2×/week: Day 1: heavy / fewer repetitions Day 2: lighter / more repetitions 💡 Extra Tips Choose a weight where the last 2 repetitions are challenging Focus on proper technique, not maximum load Progression: try to do more weight or more repetitions each week If you wish, I can also create: a glute-only workout plan 🍑 a beginner plan or a split plan (e.g., upper body/lower body) 💪

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