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Leg Workouts for Women

Three Moves For Stronger Quads

Build stronger quads and change the way you conquer leg day!

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When you stop being afraid of growing your quads, you leg day becomes so much better. These three exercises will help you build strong, muscular and attractive quads.

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What To Do

• Perform the following three exercises two to three times a week. Make sure you have at least one rest day between these leg workouts.

• Beginners should do one set of 15 to 20 repetitions.

• Intermediates should go for 10 to 12 repetitions for two sets.

• Advanced trainers should use maximum weight for three sets of eight repetitions.

Quad Step-Up

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Set Up: Stand very close to the side of a bench (six inches or less away); this will help target your quads more.

Action: Step one foot onto the bench and lift yourself up. Lower down slowly and repeat, alternating legs.

Note: Advanced trainers can increase the intensity by holding a pair of dumbbells.

Front Squat

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Set Up: This exercise may be difficult at first, but it may be easier if you place a block of wood under your heels. Hold a barbell across the front of your shoulders.

Action: Squat until your legs form 90-degree angles. Keep your head up and back straight.

Dumbbell Lunge

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Set Up: Hold a pair of dumbbells in your hands; beginners can start without. Keep your back straight.

Action: Take a small step forward and lunge, alternating legs with each rep. Keep your feet close to target the front of your quads.