{"id":2941,"date":"2020-06-18T15:12:35","date_gmt":"2020-06-18T15:12:35","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=2941"},"modified":"2026-10-13T16:36:39","modified_gmt":"2026-10-13T16:36:39","slug":"lower-body-workout-for-women","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/lower-body-workout-for-women\/","title":{"rendered":"What is the Best Lower Body Workout for Women?"},"content":{"rendered":"<p>We recently highlighted the best <a href=\"https:\/\/fitmotherproject.com\/upper-body-workout-for-women\/\" target=\"_blank\" rel=\"noopener noreferrer\">upper body workout for women<\/a>. Now it&#8217;s time to get into the best lower body workout for women!<\/p>\n<p>Sculpted and toned legs are the envy of many women.<\/p>\n<p><strong>Not only are strong legs an outward sign of fitness, but having a strong lower body is so important for all of your day-to-day activities.<\/strong><\/p>\n<p>Walking, running, lifting, and squatting all require powerful leg strength.<\/p>\n<p>However, some women skip the legs when weight training thinking that their cardio workouts are good enough to build lower body strength.<\/p>\n<p>And while running or spin class definitely will help build leg fitness, when it comes to muscular strength and endurance, nothing beats a good lower body workout for women.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/PHSxT_YYwCg?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2 style=\"color:#f83371\">Weight Training for Overall Health<\/h2>\n<p>Resistance training is one of the best ways to improve your overall health.<\/p>\n<p>Research suggests that combining resistance training with a healthy diet reduces cardiovascular risk factors <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1038\/oby.2009.277\" target=\"_blank\" rel=\"noopener noreferrer\">more than diet alone<\/a>.<\/p>\n<p>And a 2017 analysis from the Women\u2019s Health Study also found that women engaging in any strength training <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5161704\/\" target=\"_blank\" rel=\"noopener noreferrer\">experienced a reduced rate of type 2 diabetes<\/a>.<\/p>\n<p>Resistance training can also help increase bone mineral density, which lowers your risk of osteoporosis and decreases common chronic health issues like <a href=\"https:\/\/journals.lww.com\/acsm-csmr\/fulltext\/2012\/07000\/Resistance_Training_is_Medicine___Effects_of.13.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">low back pain<\/a>.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/oAHwQJLFy6w?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2 style=\"color:#f83371\">Up Your Metabolism With Lower Body Workouts<\/h2>\n<p>Weight training will boost your metabolic rate and keep you burning calories all day long.<\/p>\n<p><strong>Since the leg and glutes are large muscle groups, you will really up your fat-burning potential by committing to lower body resistance training.<\/strong><\/p>\n<p>A study from the University of Minnesota and Mayo Clinic found that women <a href=\"https:\/\/oce.ovid.com\/article\/00004348-200303000-00006\" target=\"_blank\" rel=\"noopener noreferrer\">gained more lean muscle mass and lost more body fat<\/a> with just twice-weekly weight training.<\/p>\n<p>So even with a busy schedule, you can still improve your health and body composition with a couple days a week of strength training.<\/p>\n<h2 style=\"color:#f83371\">Targeting the Lower Body<\/h2>\n<p>When it comes to lower body workouts, we\u2019re talking about more than just \u201cleg\u201d muscles.<\/p>\n<p><strong>The lower body includes a number of different muscle groups that all need to be targeted to build a strong, sculpted physique.<\/strong><\/p>\n<p>The major muscle groups of the lower body include the glutes, hamstrings, quadriceps, and calves.<\/p>\n<p>You will also want to work the smaller abductor and adductor muscle groups to keep lower body strength complete and balanced.<\/p>\n<p>This amazing lower body workout for women will build strength and get you muscular, toned legs.<\/p>\n<p>Try to do this workout at least twice a week.<\/p>\n<p>You can add a third day if you have time, but be sure to give yourself at least 48 hours between workouts to give your muscles time to recover.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/F6y_HS3pSQk?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2 style=\"color:#f83371\">The Best Lower Body Workout For Women<\/h2>\n<p>These are the best lower body exercises for women if you have access to weights and equipment.<\/p>\n<p>Try to do three sets of each exercise.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Single-Leg Deadlift with Dumbbells<\/strong><\/h3>\n<p>Deadlifts are the ultimate leg workout, and a great way to get started with this exercise is by doing single leg deadlifts with dumbbells.<\/p>\n<p>You will really engage your glutes and hamstrings as you isolate one leg at a time during this movement.<\/p>\n<ul>\n<li>Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing the front of your legs.<\/li>\n<li>Hinge forward at your hips 90 degrees as you lift your left leg behind you.<\/li>\n<li>Your body should be parallel to the floor from your head to your left foot with your arms hanging down.<\/li>\n<li>Then engage your glutes and hamstring to return to the standing position.<\/li>\n<li>Aim for 10-12 reps.<\/li>\n<li>Then switch sides and repeat.<\/li>\n<\/ul>\n<h3 style=\"color:#3C9990\"><strong>Barbell or Dumbbell Squats<\/strong><\/h3>\n<p>Squats are one of the ultimate lower body workouts You will be targeting your glutes, hamstrings, and quads all at once.<\/p>\n<p>This exercise can be done with a barbell or dumbbell depending on how comfortable you are with the movement. Begin with bodyweight squats if you are new to this move.<\/p>\n<ul>\n<li>Stand with your feet hip-width apart and squat your hips down and back while you bend your knees.<\/li>\n<li>Try to keep your weight in your heels.<\/li>\n<li>Then explode back up through your heels to a standing position.<\/li>\n<li>Once you have perfected the form you can try holding dumbbells by your side to add weight to the movement.<\/li>\n<li>You can stick with dumbbells or if you feel confident can also move to squatting with a barbell across the shoulders.<\/li>\n<li>You should always use a spotter, or at least a spotter rack to make sure you are safe doing this movement.<\/li>\n<li>If you have lower back issues, you can also try front-loaded squats by holding a dumbbell or kettlebell in front of your chest as you squat.<\/li>\n<li>This can help decrease pressure on the lower back as you move down into the squat position.<\/li>\n<li>Aim for 8-10 reps.<\/li>\n<\/ul>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/Dkv7LdGBz0E?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3 style=\"color:#3C9990\"><strong>Walking Lunges with Dumbbells<\/strong><\/h3>\n<p>This is another great movement that will hit the glutes, quads, and hamstrings.<\/p>\n<p>It will also help you improve your balance and core stability as you target one leg at a time.<\/p>\n<ul>\n<li>Make sure you have a long clear space to walk across.<\/li>\n<li>Keep your upper body straight, with your shoulders back.<\/li>\n<li>Step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle.<\/li>\n<li>Make sure your front knee is directly above your ankle and does not track over your toes.<\/li>\n<li>Keep the weight in your heels as you push back up to the starting position.<\/li>\n<li>Then repeat on the left as you walk forward.<\/li>\n<li>Keep alternating legs until you repeat 8-10 reps on each side.<\/li>\n<\/ul>\n<h3 style=\"color:#3C9990\"><strong>Goblet Squat<\/strong><\/h3>\n<p>While the goblet squat may seem very similar to a standard squat, by turning your toes out you will engage your muscles at different angles while also hitting your inner thighs.<\/p>\n<ul>\n<li>Stand with your feet a little wider than shoulder-width apart, with your toes turned out.<\/li>\n<li>Hold the handle of a single dumbbell vertically with both hands in front of chest (like a goblet), elbows bent out to sides.<\/li>\n<li>Or you can hold a kettlebell in front of you.<\/li>\n<li>Squat down by bending your knees 90 degrees.<\/li>\n<li>Press through your feet to stand.<\/li>\n<li>Aim for 10 to 12 reps.<\/li>\n<\/ul>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/z9hPI8eVTtw?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3 style=\"color:#3C9990\"><strong>Barbell Hip Thrusters<\/strong><\/h3>\n<p>This lower body exercise will strengthen the glutes, quads, and hamstrings to get you great looking butt and legs.<\/p>\n<ul>\n<li>Sit in front of a bench and lean your upper back on the bench with a barbell across your hips.<\/li>\n<li>Place padding, such as a squat pad or a towel, around the barbell so that the bar doesn\u2019t dig into your hip.<\/li>\n<li>Keep your feet planted firmly on the ground, close to your butt.<\/li>\n<li>Push your hips upward, driving the barbell up.<\/li>\n<li>Hold for a second then lower back to the ground.<\/li>\n<li>Repeat for 8-10 reps.<\/li>\n<\/ul>\n<h3 style=\"color:#3C9990\"><strong>Walking Squats with Bands<\/strong><\/h3>\n<p>This is a great move to strengthen the outer leg muscles that often are neglected in other leg exercises.<\/p>\n<ul>\n<li>To do this move start in a shallow squat position with your legs hip-width apart and feet parallel.<\/li>\n<li>Make sure you have a long length of space to walk down.<\/li>\n<li>Place a looped resistance band around your thighs just above your knees.<\/li>\n<li>Take one step to the right at a 45-degree angle while staying in a low squat position.<\/li>\n<li>Then step to the left at a 45-degree angle in the same crouch position.<\/li>\n<li>Repeat for 10 steps with each leg.<\/li>\n<\/ul>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/ZSqgOVb6GI0?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2 style=\"color:#f83371\">An Equipment-Free Lower Body Workout For Women<\/h2>\n<p>If you are working out from home, or just prefer bodyweight exercises, there are tons of ways to still get a great lower body workout.<\/p>\n<p><strong>These moves will get you the same sculpted legs as the above exercises without the need for equipment. <\/strong><\/p>\n<p>Aim for three sets of each exercise.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Pistol Squat<\/strong><\/h3>\n<p>The pistol squat is a challenging move that forces you to isolate one leg at a time.<\/p>\n<p>This is a great bodyweight exercise that is so tough you really don\u2019t need to add any weight!<\/p>\n<ul>\n<li>Stand with feet hip-width apart, with your hands in front of your chest.<\/li>\n<li>Lift your right foot forward a few inches off the floor with your foot flexed.<\/li>\n<li>Squat by bending your left knee 90 degrees, holding your right leg to hip level in front of you.<\/li>\n<li>If you need a little assistance you can hold onto a chair or wall for support.<\/li>\n<li>Do 5 to 10 reps. Switch sides and repeat.<\/li>\n<\/ul>\n<h3 style=\"color:#3C9990\"><strong>Split Squats<\/strong><\/h3>\n<p>This awesome lower body exercise will really hit your glutes and your quads.<\/p>\n<ul>\n<li>Place a chair or platform about two feet behind you.<\/li>\n<li>Place the top of your right foot on the chair while standing on your left leg.<\/li>\n<li>You can clasp your hands in front of you or place them on your hips.<\/li>\n<li>Squat by bending your left leg 90 degrees with knee over ankle, being sure to not let your knee come over your toes.<\/li>\n<li>Press through your foot to stand.<\/li>\n<li>Do 15 to 20 reps per leg.<\/li>\n<li>Switch sides and repeat.<\/li>\n<\/ul>\n<h3 style=\"color:#3C9990\"><strong>Three-Way Lunge<\/strong><\/h3>\n<p>The three-way lunge is a multi-directional leg exercise that will hit the lower body from all angles.<\/p>\n<p>With this one move alone you will strengthen your glutes, quads, inner thighs, and hamstrings.<\/p>\n<ul>\n<li>Stand with your feet hip-width apart.<\/li>\n<li>Lunge forward with your left leg then push back to the starting position.<\/li>\n<li>Then, lunge your left leg out to left, toes facing forward, and bend left knee 90 degrees.<\/li>\n<li>Return to start.<\/li>\n<li>Finally, lunge backward with your left leg and return to the start to complete one rep.<\/li>\n<li>Do 15 to 20 reps.<\/li>\n<li>Switch sides and repeat.<\/li>\n<\/ul>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/dNqgc85a3qs?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3 style=\"color:#3C9990\"><strong>Three-Way Calf Raise<\/strong><\/h3>\n<p>Calf raises are the ultimate move to isolate your lower leg muscles.<\/p>\n<p>And, by changing your foot direction, you can target all of the muscles in your calves.<\/p>\n<ul>\n<li>Stand with the balls of your feet on the bottom step of a staircase, step, or bench.<\/li>\n<li>Let your heels hang over the edge.<\/li>\n<li>First, turn your toes inward.<\/li>\n<li>Press your toes into the step to lift your heels up.<\/li>\n<li>Lower them slightly below the level of the step.<\/li>\n<li>Do 15 to 20 reps.<\/li>\n<li>Next, turn your toes out 45 degrees and perform the calf raises.<\/li>\n<li>Finally, keep your toes forward, and do another 15 to 20 reps in this position.<\/li>\n<\/ul>\n<h3 style=\"color:#3C9990\"><strong>Glute Bridge<\/strong><\/h3>\n<p>This lower body exercise will strengthen the glutes and will also work the quads and hamstrings.<\/p>\n<p>Strengthening these muscles will not only give you a great looking butt and legs, but it will also help you improve your other exercises like squats and deadlifts.<\/p>\n<ul>\n<li>Lay on your back and bend your knees while keeping your feet flat on the ground about hip-width apart.<\/li>\n<li>Bend your elbows to 90 degrees so that only your upper arm is on the ground.<\/li>\n<li>Press your lower back down into the ground to help you protect your lower back and engage your abs as well as your glutes.<\/li>\n<li>Drive-up through your heels and upper back to lift your glutes up off the ground.<\/li>\n<li>Drive your hips up as high as possible without arching your back.<\/li>\n<li>Squeeze your glutes for a second or two at the top and lower all the way back down to the ground before repeating.<\/li>\n<li>Aim for 10-12 reps.<\/li>\n<\/ul>\n<h3 style=\"color:#3C9990\"><strong>Side Leg Raises<\/strong><\/h3>\n<p>This is a great leg exercise to hit your outer leg muscles, or abductors, which can sometimes be missed in other leg exercises.<\/p>\n<p>Plus you will also target your glutes, lateral quads, and adductors.<\/p>\n<ul>\n<li>Lie on your right side and raise your left leg up to about 30-45 degrees and hold for a pause at the top.<\/li>\n<li>Then slowly lower the leg back down to meet your bottom right leg.<\/li>\n<li>Do 8-10 reps with the left leg, then flip over to lie on the left side and repeat 8-10 reps with the right leg.<\/li>\n<\/ul>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/J6y9_n_H1tU?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2 style=\"color:#f83371\">Get Sculpted Legs!<\/h2>\n<p>If you\u2019re ready to improve your fitness and get a great looking butt and legs in the process, then these lower body workouts are just what you need.<\/p>\n<p>Whether you are using gym equipment or doing bodyweight exercises in your living room, you can get toned, strong legs that will have you looking and feeling great.<\/p>\n<p>Women may overlook weight training as an important part of their health and fitness.<\/p>\n<p><strong>But resistance training is so important in improving body composition, decreasing the risk of chronic diseases, and keeping you active in your day to day life. <\/strong><\/p>\n<p>Plus, you can get a great looking body in the process!<\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth9\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img data-del=\"avatar\" src='https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/09\/Holly-bio-pic.jpg' class='avatar pp-user-avatar avatar-250 photo ' height='250' width='250'\/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Holly Smith, M.D.<\/div>\n        <div class=\"author-job\">B.S. Dietetics, <span>NASM-PES Certified Trainer<\/span><\/div>\n          <div class=\"author-title\"><p>Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/p>\n<\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.<\/p>\n<p>She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.<\/p>\n<p>Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.<\/p>\n<p>Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.<\/p>\n<p>She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/join.fitmotherproject.com\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results &amp;amp; health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on the best lower body workout for women.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/exercise\/'><span>exercise<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/tutorials\/'><span>tutorials<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/workouts\/'><span>workouts<\/span><\/a><\/div><p>Cardio workouts are not good enough on their own to truly build lower body strength. You need to add in this lower body workout for women as well!<\/p>\n","protected":false},"author":9,"featured_media":2991,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,29,3259],"tags":[3660,3777,3275],"class_list":["post-2941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-exercise","category-womens-health","tag-exercise","tag-tutorials","tag-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.8 (Yoast SEO v28.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>What is the Best Lower Body Workout for Women? | The Fit Mother Project<\/title>\n<meta name=\"description\" content=\"Cardio workouts are not good enough on their own to truly build lower body strength. 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