Leg day! The workout that I love and do it two to three times a week (depending on my training program).  From playing soccer to being a bikini competitor, legs have always been my strong point.  I have many clients and others in fitness asking  how to develop their quads, hamstrings and glutes.  I find that most females respond well to volume and sets around 15.  This leg workout I created can be done at any gym and uses simple, effective movements.  Make sure to lift heavy with proper form (the last few reps of every exercise should be tough!) and keep moving. Your muscles should stretch, contract and feel the burn! Happy leg day!

Sweet N Fit’s Bikini Leg Workout:


1.Lying Hamstring Curl Machine 4 X 12-15

2.Leg Extension Machine 4 X 15

3.Jump Lunges 4 X 20/leg


1.Dumbbell Step-Ups 3 X 15/leg

2.Dumbbell Split Squats (back foot elevated on step) 3 X 15


1.Leg Press 4 X 15

2.Kettlebell Sumo Squat with Pulse at the bottom 4 X 15

3.Dumbbell Reverse Lunge 4 X 15/leg


1.Walking Lunges 4 X 20/leg

Similar Posts