Lean Legs Women’s Workout: 4 Exercises, 30 Sets, 400 Reps

Lean Leg WorkoutIt is rare women want big bulky legs. Normally, they way long, lean and mean looking smoking hot thin, but fit legs. Here is a workout that is designed to develop tone lean legs. Give it a try and let me know how you like it.

Resistance: Adjust the weight for your strength. The weight I am listing below is the average weight of my clients did. Even if you can go heavier, the key to this workout is not weight, but repetition with little rest. If it isn’t challenging enough, you need to reduce rest time and/or increase resistance (and depth of squats).

Rest time: To help you gage rest time, my suggestion for little rest would be approximately 20-30 seconds. Moderate rest would be closer to 30-45 seconds. Regular rest (like standard weight training) would be approximately 60 seconds rest).

7 Sets of DEEP Squats

deep squats

Trainer’s Note: Squat below 90 degrees, holding your core tight, keeping your back straight and driving each rep with your heels.

45lb Bar X 15 (very little rest)
65lb X 15 (very little rest)
75lb X 15 (little rest)
85lb X 15 (moderate rest)
95lb X 15 (moderate rest)
75lb X 15 (very little rest)
65lb X 15

3 Sets of Leg Extension

leg extensions

40lb X 15 (minimal rest)
50lb X 15 (moderate rest)
60lb X 15

Note: Increase weight if this is too easy. Machine tension varies per machine.

7 Sets of Hack Squat 


0lb (just the rack) X 15 (very little rest)
25lbs X 15 (very little rest)
50lbs X 15 (little rest)
75lbs X 15 (moderate rest)
100lbs X 15 (moderate rest)
50lbs X 15 (little rest)
0lbs (just the rack) X 15

Note: The Hack Squat rack, or sled, can weigh from 45-75lbs.

3 Sets of Leg Extension 

50lb X 15 (30 seconds rest)
50lb X 15 (30 seconds rest)
50lb X 15 (30 seconds rest)

10 Sets of Hamstring Curls

10 Sets of 10 reps at 45lbs, with 10 seconds rest

leg curls

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.


About Steve Pfiester

Certified CrossFit, TRX, Kettlebell Athletics Trainer with a B.S. in Physical Therapy. Owner of Longevity Max Fitness and BCx Boot Camp.

Posted on October 14, 2013, in Figure/Bodybuilding, Uncategorized, workout and tagged , , , , , , , , . Bookmark the permalink. 5 Comments.

  1. Reblogged this on Grenadejay's Blog and commented:
    Helpful tips. Usually, I work out at home, but I kinda ‘took’ a break. I’m thinking of taking things to some gym, the traditional way.

  2. Hey Steve!
    How many times per week should I do this leg workout?

  3. what fitness level do you need to be to do this workout?

  1. Pingback: Workout for Women Who Want Long Lean Lovely Legs! | PFITblog

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