5 Exercises for Strong but Feminine Legs

People would normally assume that to get strong yet feminine legs, they will need to focus on isometrics. These are leg presses, extensions and sometimes the occasional use of the squat rack.

Honestly speaking though, these exercises aren’t the best possible use of your time because they don’t elicit a proper stimulus to get things going in the leg department. In my opinion, it’s the less complex ones that produce not just the best-looking legs but also the strongest in terms of function.

There’s a reason why athletes look so good and yet are able to perform incredible physical feats. They train to achieve an athletic build and not just put on some mindless muscle here and there. If you notice the legs of female cyclists, sprinters and crossfitters you’ll see that they’re shaped perfectly. But they didn’t get those shapely legs from doing leg presses and leg extensions. Rather, they are the results of basic dumbbell and barbell movements and deadlifts and squats.

If I were to pick five exercises that produce incredible, strong legs, I’d go with the ones below. You get the most bang for the buck in terms of aesthetic appeal and strength for time spent in the gym.

Opinions may vary from one person to the other, e.g., a trainer may pick different leg exercises, but these five are the best for strong legs that are easy on the eyes.

 

Related: Get Great Legs and a Bikini Body with the Bikini Body Workout Program

 

Here are my 5 exercises for strong but feminine legs:

• Barbell Squats
• Single-Leg Deadlifts
• Renegade Lunge
• Barbell Good Mornings
• Glute Ham Raises or Deficit Pyramid Deadlifts

Let’s go ahead and give each one a shot.

 

Related: Heavy Dumbbell Complex Workout – Build Muscle Fast

 

Barbell Squats

Barbell squats should always be included if you’re aiming for killer legs. It’s pound for pound better than doing squats or deadlifts. I recommend those who want to gain leg size, shape and strength to include squats in their routine.

Keep in mind that when I mean squats, you don’t do leg presses, machine squats or the Smith machine. The reason is simple- there are better exercises out there! Plus, anyone will want to complete movements that offer the best possible results in as little time.

Squats for legs should be parallel and below. If you’re not doing Olympic lifts or crossfit, then there’s no need to exercise below parallel, as a simple parallel should suffice. If you are, then it’s in your best interest to do high bar back squats to get below parallel depth (which is the same as when you’re doing clean or snatch) and an upright torso form.

For the uninitiated, the term parallel means that the section where the abdomen and thighs meet will be sitting right at the top knee area.

 

Single-Leg Deadlift

The one-legged deadlift, or more commonly known as single leg deadlift was introduced somewhere in 1940. The exercise was mainly used to complement deadlift work while being an excellent hamstring blaster at the same time. Done regularly, single-leg deadlifts can give you a strong and dense hamstring and greater balance and core stability as well.

It’s perfectly okay to struggle with the movement at first, but stick to it and you should be fine. Work through the trial and error phase and once you’re doing them, you won’t go back to hamstring curl machines ever again!

The great thing about the single-leg deadlift is that it can be done on virtually any weight you have at home or in the gym. Typically, it’s done with the following:

– A single dumbbell

– Two dumbbells

– A single barbell

– Two barbells

– A single kettlebell

– Two kettlebells

– A sandbag or something similar

Then, there’s the matter of variety. Do a quick search online and you’ll find that the single-leg deadlift has lots of variations. You’re free to try as many as you want, then settle on a few of them depending on your preference. Myself, I’d do one-legged deadlifts using a single heavy kettlebell but if you find yourself able to complete another single leg deadlift variant, then, by all means, stick with it.

As you go through the motions you’ll start noticing your core works hard to maintain your balance. Then, to keep from toppling over you’ll need to contract your working leg glute. This one-two punch is what gives the exercise its power in the glute and hamstring department. Moreover, this kind of deadlift doesn’t impact your lower back as much as traditional deadlifts. The single-leg aspect is the icing on the cake, mostly because it tackles the fundamental truth that you need to work on each leg individually as much as working them together.

Here’s an example of a good single leg deadlift in action:

Renegade Lunge

Once exclusively used for football athletes, the renegade lunge has made its way to the fitness world. The ‘limbo lunge’ was popularized by a football coach named John Davies and works great in shaping the legs.

Renegade lunge addresses a fundamental need when it comes to leg movements. You see, most of the leg exercises we do fall within the anterior to posterior area, or the sagittal plane. Adding side to side movements can prove to be very beneficial in terms of well-roundedness, or eliminating any weakness and imbalance that can come back to haunt you later on. Doing lateral movements can shore up the requirements pretty nicely.

 

Related: Get Great Legs and a Bikini Body with the Bikini Body Workout Program

 

To begin, you will need to stand right beside a plank set or bar on the chest or waist level depending on how hard you want it. For beginners, it would be better to set it higher and just go lower once you’re used to the motion. Then, begin a squatting motion and pass below the plank using your leg and push off until you’re on the other side. Be careful not to bump your head and do it in a single fluid motion, like when you’re skating.

So, a renegade lunge is a sort of sideways lunge that you do underneath a bar. If you’re looking for a challenge I’d recommend holding down weights in front of you as you do them for an amazing leg burn. Renegade lunge with weights are great for eliminating extra fat and tightening your inner thighs. Do them enough and you’ll start seeing ‘cuts’ that accentuate your legs. Moreover, you enjoy increased strength, flexibility and lateral power, and balances out front to back movements that take up a lot of your leg training.

Here’s an example of how you do the renegade lunge:

 

Barbell Good Morning

Barbell Good Mornings may sound nice but they’re a bit complex. For one, you wouldn’t know if you’re executing them correctly for the first time, and two, you may find yourself struggling to lift weights as you go through the motions. But with enough patience, you’ll start to see its value especially when it comes to shaping your legs.

That said, this exercise is excellent for complementing traditional squats and one of the most solid options when it comes to maxing out your hamstrings.

If there’s one thing I’d recommend when doing good mornings, it’s to go easy on the weights. You wouldn’t want to sacrifice form and have lower back pain in the morning, would you? The key, therefore, is to treat it as an exercise for your posterior. When going through the motions, focus on tightening the glutes and tilting your hips back. You can gain more if you work your lower body instead of just bending and carrying a barbell.

Remember, work the hamstrings and glutes and pull your hips back for good form. If you can’t maintain form with a heavy barbell, then it’s okay to get a bare barbell.

Here’s a sample video of a barbell good morning in action:

 

Pyramid Deadlift

You may scratch your head and think, ‘what is a pyramid deadlift?’ This is understandable as pyramid deadlifts remain unknown until you’re introduced to the movement.

For a brief background, the pyramid deadlift originated in Russia and concentrates on providing an intense glute burn. It’s a combination of deadlift and squat in that you stand on a box and assume a wide squatting stance. At first, it was a move that taught beginners the right form for deadlift and squats, but has evolved into a full-fledged exercise to shape bodies in preparation for bodybuilding, bikini and figure contests.

The pyramid deadlift is the ideal exercise for those who are new at deadlifts and squats. The easiest version is to hold a kettlebell between your legs. A dumbbell wouldn’t work because you’ll need to hold it in the middle, and doing so will restrict your range of motion and make the exercise less effective.

The upside is that the pyramid deadlift is easy to execute compared to deadlifts and squats because the position allows for optimal weight balancing in your center of gravity. The weight won’t be on the back (as with squats) or the front (as with deadlifts).

Even weight distribution allows one to do higher reps without sacrificing form.

 

5 Exercises for Strong but Feminine Legs Conclusion

Do these five leg-shaping exercises religiously and you’ll soon be the owner of strong but feminine legs that look great and pack an amazing punch. Incorporate them slowly so you can ease into your routine, then adjust as needed depending on the desired results. Keep on working those legs for maximum benefits!