The 3 best exercises for women

What areas do women focus most on when it comes to training?

Legs and buttocks.

Based on that, here are the three best exercises you can do in the gym to achieve your goals.

They are demanding exercises, the next day you will probably feel uncomfortable muscle pains if you don't do them.

Now, if you really want to develop your legs and glutes, include these exercises in your training plan.


The squat is mandatory, the squat is exercise number one.

It is an exercise that will work your legs, buttocks and abdominals.

The ideal is to work with (good) weight to get the greatest benefits from this exercise.

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Dead Weight Stiff

There are several variations of the dead weight exercise, however, the stiff version, that is, with the legs semi-stretched, brings incredible results in terms of the lower limbs, much more than the classic version.

It can be done either with barbell or dumbbells, see below several effective variations of this exercise.

YouTube video


Finally, this famous exercise, the lunges, could not be missing.

It is also a very complete exercise that will work both legs, buttocks and abdominal area.

The most common version is made with dumbbells, however, it can also be done with a barbell.

YouTube video

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