top 3 leg exercises for females

[rainbow22]

i'd say squats, deads, and lunges. anybody differ on that?

 

[JLo]

Man O man do lunges Kick Ass.... I'd have to agree and say lunges, sumo's, but what about reverse hack squats, too?

 

[The Shadow]

Lunges
Stiff Deads
Hacks

 

[Gladiola]

SLDL's have definitely added some meat to my ass.

I'm hoping CLEANS will be fun & help quads - I'll let ya know in a few months.

 

[The Shadow]

SLDL's have definitely added some meat to my ass.

I'm hoping CLEANS will be fun & help quads - I'll let ya know in a few months.

Darlin - power cleans for quads....???

 

[Arioch]

Squat, front squat, and good morning.

Corn, she is talking full cleans. The "gym" where she trains does not have a squat rack, and so should be the recipient of a full-scale nuclear attack. Gladiola is learning to perform ful cleans so she can at least front squat.

The weight you can clean is usually less than the weight you can front squat. And a good goal for your front squat is 80% of your regular, unassisted squat.

 

[MS]

Leg extensions, leg curls and the stairmaster.

 

[Realgains]

Squats Leg press deep and then Stiff leg deads.
LUNGES DO SHIT! I can't believe how many ladies do this very poor exercise. Girls if ya want nice legs and butt then squat, leg press and SLDL....Okay you can flame me now

 

[takniteasy]

I must disagree with the lunges being a poor move. I do traveling lunges with 30-50lb BB, step long, across the gym. If I do 4 sets of these 2x a week, I have incredible cuts in my quads and hammies in about 4 weeks! Lunges are one of my favorite "pretty" moves.

 

[Audacious1]

I'd have to say lunges are doing me wonders also. I wasn't doing them for a while and added them a few weeks back and i could tell a total difference in everything waist down.