top 3 leg exercises for females

[magdelana]

I read someone mentions stairmaster for building leg size. Has any ladies here build actually leg size using stairmaster?
I have seen some skinny girls (pencil legs) build some size on those, but are there ladies here who are bigger than that and still gain size with that? My legs are about 27 inches now so maybe i can try that now for a change in its might work.

Also, about the ab/lb strengh and squats. I agree its important to everyone, but i have notice over so many years that the girls with very skinny skeleton and very tiny waists need to strength abs/lb the most. They have no stability in the middle for squats and have trouble concentrating on legs when squating.

 

[Gladiola]

I read someone mentions stairmaster for building leg size. Has any ladies here build actually leg size using stairmaster?

Stairmaster is muscular endurance training for the legs - working the type 1, slow twitch fibers (instead of strength training working the fast twitch type 2 fibers).
If you work those type 1 fibers, you CAN see some hypertrophy (muscule growth/increase in size) it's just that the type 1 fibers themselves are much smaller than the type 2. So growth of type 1 doesn't lead to nearly as much overall growth as training type 2.

Therefore if you want *size* - typically you strength train (type 2). BUT - if you are already strength training, muscular endurance training could help you to gain even more size. So - YES.
Of course - so long as your getting enough cals & you're not burning your own LBM doing tons of cardio.

 

[magdelana]

Im sorry for not understanding there was a joke with the stairmaster. Sometimes i have to guess about a few words if i dont understand them.

 

[Hannibal]

I do them first, and then everything else is comp work...it's a huge compound movment. You don't squat last to keep your strength up for extensions.

Also, they require such strict form, that I would be afraid to do them after being fatigued. Unless you're just using a band, then you could do them as often as you want, whenever you want.

Couldn't have said it better myself.

 

[smallmovesal]

lower back help... hey i think that's my middle name... (SL?)DL are the way then?

 

[Intenceman]

Same as for guys, males and females have the same muscles,ya know.
for Quads- Squats, Leg Presses- Heavy- not light Leg Extensions 20- lbs don't do it.
Hamstrings- Leg Curls, Seated Leg Curls, Stiff Legged Deadlifts
Alternate exercises- Hack Squats, Jefferson Lifts.
Lunges are like pushdowns a refining last minute exercise, weight is sually much to light to do much of anything- no exercise gives you definition by itself, and the best tigh definer would be Squats since they burn the most calories.

 

[Intenceman]

best for women

Same as for guys, males and females have the same muscles,ya know.
for Quads- Squats, Leg Presses- Heavy- not light Leg Extensions 20- lbs don't do it.
Hamstrings- Leg Curls, Seated Leg Curls, Stiff Legged Deadlifts
Alternate exercises- Hack Squats, Jefferson Lifts.
Lunges are like pushdowns a refining last minute exercise, weight is sually much to light to do much of anything- no exercise gives you definition by itself, and the best tigh definer would be Squats since they burn the most calories