Top 5 Exercises to Build Strong Legs on Women

For a long time, leg workouts for women were often about slimming down. But today, more women are pursuing strong legs. It’s not just a sign of lower body strength — it also empowers women to feel safer in danger.

Today, we will introduce 5 of the best exercises to build strong legs for women and the Tousains Portable Gym Hivegym that helps you perform better with your big leg workout. Are you ready? Let’s get started!

Benefits of Training Legs

The benefits of training your legs go far beyond appearance.

Burn More Calories

During exercise, your breathing and circulation increase significantly to meet the muscles’ higher demand for oxygen and to remove excess carbon dioxide. [1] Strength training, like dumbbell goblet squats, helps boost metabolism and burn calories even after the workout. 

Build Strength

Your legs contain massive muscles like the glutes, quads, and hamstrings. Working these areas with compound leg workouts helps build lower-body strength and helps you perform better in daily life. 

Tone Muscles

As you build lean muscle, you’ll notice more shape and definition, especially around the thighs and glutes. Contrary to myth, this won't make you bulky, which requires targeted workouts.

Better Balance & Posture

Weak legs often cause poor posture and joint discomfort. Lower-body exercises not only strengthen muscles but also help prevent injuries and support core stability.

Best Leg Exercises for Women to Get Strong Legs

Dumbbell Goblet Squat

Why it's great: Builds total leg strength and teaches proper squat form

How to do it:

1. Hold a dumbbell vertically at chest height with both hands.
2. Stand with feet shoulder-width apart, toes slightly turned out.
3. Push your hips back and squat down until your thighs are parallel to the ground (or lower if mobility allows).
4. Keep your chest lifted and core tight.
5. Push through your heels to return to standing.

Tip: Pause at the bottom to increase muscle control.

Romanian Deadlift (with Dumbbells)

Image Source: Homegymreview

Targets: Hamstrings, glutes, lower back

Why it's great: Excellent for shaping the back of your legs and improving posture

How to do it:

1. Hold a dumbbell in each hand in front of your thighs. 
2. Keep the dumbbells close to your body.
3. Stand with feet hip-width apart, knees slightly bent.
4. Bend from the hips (not the waist), lowering the dumbbells down the front of your legs.
5. Stop when you feel a stretch in your hamstrings, then drive through your hips to stand tall.

Tip: Keep your back flat and avoid rounding your shoulders.

Walking Lunges

Image Source: ar.inspiredpencil

Targets: Quads, glutes, hamstrings

Why it's great: Builds unilateral leg strength and improves balance

How to do it:

• Stand tall, step forward with one foot, and lower into a lunge. 
• The back knee should hover just above the ground.
• Push off the front leg to step into the next lunge on the opposite side.
• Continue alternating legs.

Tip: Hold dumbbells by your sides for added resistance.

Glute Bridge

How to do it:

1. Lie on your back with knees bent, feet flat on the floor hip-width apart.
2. Squeeze your glutes and lift your hips off the floor until your body forms a straight line from shoulders to knees.
3. Hold at the top, then slowly lower down.

Tip: Place a dumbbell or barbell across your hips for extra challenge.

Jump Squat 

Image Source: Yesstrength

Targets: Quads, glutes, calves, core

Why it's great: Builds explosive power and strengthens the lower body while also increasing heart rate

How to do it:

1. Stand with your feet shoulder-width apart, arms by your sides.
2. Lower into a squat by pushing your hips back and bending your knees.
3. From the bottom of the squat, explode upward into a jump, swinging your arms to help lift off.
4. Land softly, immediately lowering back into a squat to begin the next rep.

Tip: Focus on landing with control and keeping your knees aligned with your toes. Add speed gradually only after mastering form.

Best Equipment for Building Big Legs

You might have noticed that some of the above-mentioned exercises require equipment like dumbbells, which helps maximize your workout results. But what if there were a single piece of equipment that allowed you to do a wide variety of workouts at home?

It is the Tousains Portable Gym Hivegym. Compact as it is, this piece of equipment provides up to 30 kg of resistance. With its various accessories, you are able to do exercises like cable side kick, cable squat, cable kickback, and so on. 

Not sure how to start? The Tousains app provides many courses to follow, whether you want to target thigh, glute, legs, core, or upper body muscles. Learn more about this machine on Tousains website!

Final Thoughts

Strong legs do more than look great — they support your strength and confidence. Incorporate these five exercises into your daily workout routine, stay consistent and you will achieve your fitness goals! If you plan to purchase a piece of fitness equipment for leg toning, look no further than the Tousains Portable Gym Hivegym. It offers all the essential exercises you need for leg toning. Visit Tousains website and explore more features of this machine!