6 Leg Exercises (Body Weight Training For Women)

Probably the most underrated exercises.

Leg exercises!


Because most people hate them and there is a big chance you are one of those people.

Or am I wrong?


There are always exceptions of course.

Women are the exception, usually.

Because women like to have a well formed butt as they would say.

So I am going to share 6 body weight exerises for women this time.


If you are a women yourself, you’ll love it.

And if you are a guy, you will love it too if your girlfriend does it, eventually.

So let’s start with the first one.


Body Weight Squats


Body Weight Training For Women


Main muscles: Hip flexors, quadriceps and glutes

Secondary muscles: Calves, abs and hamstrings


  • Hold your feet at hip width. Make sure your toes point straight ahead.
  • Either cross your arms or stretch your arms in front of you (as seen in the picture) or hold them at the back of your head.
  • Bend your knees as if you are going to sit on a really comfortable chair, make sure you keep your weight on your heels.
  • Hold a straight back and make sure your knees don’t bend beyond your toes.
  • Hold your position for a short count and push yourself upward again from your heels until you are in a straight position.


Wall Sit


Body weigth training for women 2


Main muscle groupHip flexors, quadriceps and glutes

Secondary muscle groupCalves, hamstrings and abs


  • Lean against a wall allowing your head and back to touch it.
  • Put your feet at shoulder width and rest your arms against the wall.
  • Go into a chair sitting position just as you would with a regular squat until you reach a 90 degree angle and hold this position for as long as you want (30 seconds to a minute for beginners).
  • Make sure your toes don’t bend over your knees.
  • After this, push yourself upwards keep your hands against the wall and straighten your knees until you are back in your starting position.


Body Weight Lunches


Body Weight Training For Women 3


Primary muscle groupQuadriceps

Secondary muscle groupCalves, hip flexors and glutes


  • Stand up with either your right or left foot slightly in front of the other. Keep your feet at shoulder width.
  • Make a long step forward bending your knee until it is in a 90 degree angle.
  • Keep your back straight and your arms along your body.
  • Hold this position for one or two counts and push yourself up from the bend knee to your starting position.
  • Now switch legs and do the same for your other leg, make sure that your knees never bend over your toes at all times.
  • Additional note: You can do this in a walking variation or in a static variation, depending on what you like the most. The static variation as shown in the picture is one in which you have more control over the movement, this would be advisable for beginners.


Jumping Jacks


Body Weight Training For Women 4


Primary muscle group: Hip flexors, quadriceps and gluten

Secondary: Abs, hamstrings, calves and shoulders


  • Stand up straight with your feel touching each other with your arms stretched on both sides.
  • Bend your knees lightly jump and while jumping spread your legs beyond shoulder width.
  • While doing so raise both arms while stretched to touch each other above your head.
  • Now bring both your arms and feet back to the starting position in one movement and continue this for 30 seconds to 1 minute (If you are a beginner).


Mountain Climbers


Body Weight Training For Women 5


Primary muscle group: Hip flexors, glutes, calves and abs

Secondary muscle group: Chest and shoulders


  • Put your hands on the ground at shoulder width.
  • Straighten your body completely with your toes and the balls of your feet on the floor.
  • When you have stability in this position, start bending one knee towards your chest.
  • Reverse the position of your legs by using explosive movements by extending and bending your knees, just as you would while climbing a mountain.
  • Keep doing this in an alternating fashion for 30 seconds to a minute (For beginners)


Duck Walk


Body weigth training for women 1


Main muscles: Hip flexors, quadriceps and glutes

Secondary muscles: Calves, abs and hamstrings


  • Hold your feet at hip width. Make sure your toes point staight ahead, bend your knees until just around 90 degrees.
  • Bend your knees just as you would with a regular squat (Thus as if you are going to sit in a chair), hold your hands either at the back of your head or in front of your body.
  • Start walking and make sure your knees don’t bent over your toes (This is going to look completely ridiculous, but it’s a really effective exercise).
  • Do this for 30 seconds to 1 minute and repeat.


You can use these six exercise to make your own women body weight workout routine (the exercises in this routine are also useful for men btw).

Make sure you pay close attention to your technique.

Never let your toes bend over your knees, because this may cause some serious injuries in the long run.

Do as you wish and have fun while doing it.


And one extra tip, make sure you try a duck walk race with your friends at least once in your life if you want to have a good laugh, while doing some serious training at the same time.


5 thoughts on “6 Leg Exercises (Body Weight Training For Women)

  1. This is exactly what I have been looking for. Good workouts, minimal equipment, solid results with solid commitment. Keep it coming.

    I’m 50, overweight, and out of shape. I started working out with calisthenics six weeks ago when a co-worker challenged me to a push-up contest. I did 242 push-ups in 10 hours. Being that I haven’t done a push-up in 25 years, I was excited with my accomplishment. Then next week, we did it again. I completed 275. then 365, then 450, then 515. Once I hit the 500 mark, I was hooked. That’s when I started looking into other ways of doing push-ups and routines to strengthen other muscles. When I stumbled across The Bar Brothers, I knew this was what I wanted.

    I’m 50 years old, 6′ 1″, and weighed 245 when I started six weeks ago. Today, I weigh 230. My goal is to be as fit as I possibly can at my age. Within one years time, I will do muscle ups, and hand stand push-ups just like you youngsters. Beast mode ON.

    1. Well, how can I reply to this EPIC message?

      Sounds like you are on your way to becoming a true BEAST.

      Calisthenics is indeed a great way to work out and with Bar Brothers at your side failure is not an option.

      I personally love the freedom it brings and the functional strength it gives me, so I know what you mean by excitement.

      Your story is a truly inspirational one and I look forward to your results next year!

      I’m sure you will be doing those exercises by then, make sure you take a before and after picture!

      Read some of the articles here, they will surely help you, especially nutritionally.


    2. Hi JD,

      Great comment man! Good to hear someone so pumped and convinced Cali is all that’s required! I’ve been training Cali now for around 4 months, but lifted for years before hand. Check out my Instagram page, I’ve just learned Muscle Ups and HSP in the last few weeks. Good luck with your journey my brother. Beast mode on!

    1. Hey Vi,

      You can definitely do so, there isn’t really a difference between guys and girls in overall exercises. The major difference is how fast girls gain strength versus guys, on the other hand they are generally much faster at gaining flexibility ;).

      Keep up the good work.

      Beast mode ON!

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