Workout of the week: 30 min. Leg Day Workout for women for toned legs | ATLETICA

For many women, a toned and strong leg workout is at the top of their fitness list. An effective leg day workout aims to strengthen the leg muscles, shape the butt and improve overall stability. This week we're introducing you to a 30-minute program that's designed specifically for women. We'll use specific sports equipment to intensify your workout and achieve optimal results.

Why is a leg day workout so important? Our legs carry us all day long - whether we're walking, running or playing sports. Strong leg muscles not only support general fitness, but also help to relieve the lower back and prevent injuries. It is often especially important for women to strengthen their leg muscles, as many everyday stresses (such as sitting for long periods) can lead to weaker muscles.

In this workout, we focus on targeted exercises that effectively train your legs while also focusing on specific muscle groups that are particularly important for many women - such as the buttocks, thighs and hips. We also use powerful fitness equipment such as the multi-press, leg curl and leg press. Ready to shape and strengthen your legs? Then let's get started with this tailor-made leg workout!

How often should you do leg training?

A well-structured leg workout is crucial for building strength and definition in the legs. How often you should incorporate such training into your week depends on your individual goals, your fitness level and the rest of your training plan. In general, fitness experts recommend doing the leg workout once or twice a week to give the muscles enough time to regenerate.

If you are just starting out or want to tone your legs, it is advisable to schedule your leg day workout at least once a week. Advanced athletes can intensify their focus on leg training and do two sessions per week to achieve faster results. It is important to pay attention to recovery, as the leg muscles need time to regenerate and grow after an intensive leg workout.

In addition, you can train other muscle groups or do light cardio between leg days to keep your legs active without overstressing them. This way you can create the perfect balance between muscle building, fat loss and recovery.

What are the benefits of the leg press?

The leg press is an extremely effective training device that should not be missing from any leg day workout, especially if you want to build strength and muscle in your legs. Here are some of the most important advantages:

1. Targeted training of the leg muscles : The leg press allows you to specifically train the large muscle groups such as the quadriceps, back of the thighs and buttocks. By adjusting the position of your feet, you can vary the focus and target different muscle groups.
2. Easy on the back : Compared to free squats, the leg press offers a more stable position as your back is well supported during the exercise. This makes it ideal for women who want to build their leg muscles without putting too much strain on the lower back.
3. High weight load possible : With the leg press you can use heavier weights than with many other leg exercises, which can lead to faster strength gains. Especially as part of an intensive leg day workout, the leg press is a great device for continuously increasing your strength.
4. Improved leg and core stability : Regular training on the leg press not only strengthens the legs, but also contributes to general stability, which has a positive effect on other exercises and your everyday life.

The leg press allows you to train your legs specifically and effectively, making it an excellent addition to your leg training.

Integrating a multi-press into leg training: How to do it

The multi-press is a valuable addition to your leg workout as it offers stability and safety, especially during complex leg exercises such as squats or lunges. The guided movement allows you to specifically train your leg muscles without having to worry about balance or stabilization. This allows you to use heavier weights, making your leg training more effective.

Another advantage of the multi-press is the safety aspect: with the built-in stoppers, you can perform exercises without the risk of injury from slipping or losing control of the weight. This allows you to fully concentrate on the execution and muscle strain, which is particularly important in leg training to achieve optimal results.

By integrating the multi-press, you can increase the intensity of your leg day workout while training safely and in a controlled manner - perfect for women who want to specifically strengthen and define their leg muscles.

30 min. effective leg workout for women

In this 30-minute leg day workout for women, the focus is on targeted muscle building and toning of the legs and buttocks. This leg workout uses powerful fitness equipment such as the multi-press, leg curl and leg press to train your legs effectively and achieve visible results quickly.

1. Squats on the multi-press – 3 sets of 10-12 repetitions

• The squat is the king of leg exercises and trains the entire thighs and buttocks. The multi-press gives you additional stability, which allows you to work with heavier weights.
• Tip : Make sure your knees do not go beyond your toes and your back remains straight throughout the exercise.

2. Leg press – 3 sets of 12-15 repetitions

• The leg press is ideal for training the quadriceps and glutes in isolation. You can use heavier weights to stimulate the muscles more intensively.
• Tip : Vary your foot position to activate different areas of your thighs.

3. Leg curl – 3 sets of 12-15 repetitions

• The leg curl focuses on the back of the thighs and ensures balanced leg muscles. This exercise is particularly important to balance your leg day workout and prevent injuries.
• Tip : Make sure to perform the exercise slowly and in a controlled manner to ensure maximum strain on the muscles.

4. Lunges with dumbbells – 3 sets of 12 repetitions per leg

• Lunges intensively train the quadriceps, back of the thighs and buttocks and also promote balance and stability.
• Tip : Use light dumbbells to intensify the exercise and keep your upper body upright while doing the lunges.

5. Calf raises on the multi-press – 3 sets of 15-20 repetitions

• Calf raises should not be missing from any leg workout. Use the multi-press to train your calves safely and in a controlled manner.
• Tip : Perform the movement slowly and keep the contraction short at the highest point to challenge the muscles to the maximum.

With this 30-minute leg day workout, you can specifically train the important muscle groups in your legs and get an effective and balanced leg workout. With the right combination of the best equipment such as the multi-press, leg press, leg curl and lunges, you can achieve strong and defined legs!