StrengthLeg Day for Women
A 45-minute leg session for women. Front chest squats keep the torso upright and load the quads, iso-lateral leg curls train each hamstring separately, feet-elevated glute bridges finish the glutes through a long range, and 30-second leg raises close with core work.
Leg Day for Women at a glance
- Level
- Intermediate
- Duration
- 45 minutes
- Exercises
- 4
- Estimated burn
- ~370 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Glutes, Hamstrings
- Category
- Strength
- Made for
- Women
- Price
- Free
4 exercises in Leg Day for Women
- 4 × 10
- 2HAMMER STRENGTH ISO-LATERAL LEG CURL Alternating Legs4 × 10
- 3Barbell Feet Elevated Glute Bridge3 × 15
- 4Alternate Leg Raise3 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Leg Day for Women
Four sets of 10 on the main lifts, 90 seconds of rest. The alternating leg curl exposes side-to-side differences — match the weaker leg rather than letting the stronger one set the weight. Pause at the top of every bridge rep.
Leg Day for Women — questions
How long does Leg Day for Women take?
About 45 minutes from the first set to the last. The session contains 4 exercises and burns roughly 370 kcal for an average trainee.
What equipment do you need for Leg Day for Women?
Barbell and plates. The session is built around barbell front chest squat, HAMMER STRENGTH ISO-LATERAL LEG CURL Alternating Legs, Barbell Feet Elevated Glute Bridge and more, and every exercise comes with a demo video in the GymiaFit app.
Is Leg Day for Women suitable for beginners?
Leg Day for Women is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Leg Day for Women work?
Quads, Glutes, Hamstrings. 4 exercises, starting with barbell front chest squat, HAMMER STRENGTH ISO-LATERAL LEG CURL Alternating Legs, Barbell Feet Elevated Glute Bridge.
Is Leg Day for Women free?
Yes. Leg Day for Women is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Leg Day for Women into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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