Last Updated on July 13, 2023

Today I’m sharing a killer leg and glute superset workout for women that want slim legs, toned thighs, and a bubble butt.

If you’re looking for a quick, yet VERY effective leg workout that works quickly, you are going to love this leg (and glute boosting) superset workout.


From the video, the exercises in row 1 is the first superset, row 2 is the second, and row 3 is the third FYI


A lot of people I work with want to slim down their legs and boost their glutes.

A majority of people I work with also have no idea what a superset is.

So if you want a great leg, butt, and thigh workout…

and also want to maximize your results as you’re exercising…

and are looking for a new way to shake up your routine and boost your results…

You are going to LOVE  this leg superset workout made especially for women to get lean legs.


trainer Christina Carlyle doing 3 leg supersets with 6 leg exercises and text that says Leg and Glute Superset Workout for Women


What is a superset?


Normally the workouts I share use a traditional set training strategy.

An example of a traditional set is 3 sets of 15 reps… and you’d do each exercise 15 times (reps) to complete one set. Then 3 full sets of all 15 exercises to complete the workout. 

In my traditional set workouts have you do each exercise in the workout for one set then start over, repeating all of the exercises in the workout.  Each of the exercises in my workouts targets different areas of a target muscle group. 

For example, I’ll do a bicep exercise, then a shoulder exercise, then a compound arm/back exercise, etc.

By switching up the muscles being trained you give the others a break.  Using a traditional rep/set strategy has built-in recovery allowing you to move quickly from one exercise to the next while maximizing calorie burn and muscles targeted.

BUT, a superset is when you do two exercises in one set and perform them back-to-back, with little to no rest in between.

Supersetting two exercises that target the same muscles in different ways, in the same set means better results in less time for you.

a graphic showing the difference between traditional weight training sets and weight training supersets


Superset Workouts also have MORE Benefits you’ll appreciate.

  • Maximize your results in the time spent training
  • They burn fat
  • They build (and exhaust) muscle a bit faster compared to traditional sets
  • Can be targeted (my superset workouts are!) so you get noticeable results faster in specific areas
  • They can improve your range of motion
  • They improve athletic performance & endurance
  • Can help you break through plateaus (and prevent them from happening!)
  • Help shake up your workouts in a fun, new way

And when you follow my superset workouts, you’ll get the cardiovascular benefits of cardio in addition to the benefits you get from weight training.

Supersets are popular in the bodybuilding world to build a lot of muscle mass.  But don’t worry.

I design my superset workouts to use exercises strategically so they build lean muscle and burn fat so you can slim down and tone up.

This way you can get all the superset benefits without building bulk.

Supersets are the go-to training strategy I use to ramp up results and slim down myself & clients and for good reason.  They help you get better results, faster versus traditional sets.






This leg superset workout combines exercises strategically, so you’ll ‘burn out’ the major muscles of your legs and glutes, while maximizing calorie burn.

  • There are 3 supersets in this workout and each superset has 2 exercises.
  • Do each exercise – within the superset – 15 times each – to complete one set.
  • Bounce between the 2 exercises in the superset quickly… taking little to no rest between the exercises.  (This will help you burn more calories.)
  • You’ll need to do 3 full rounds of 1 superset before moving on to the next superset.
  • Do 3 rounds of all 3 supersets to complete this workout.
  • Remember to warm up and cool down before and after this routine!  Start with some light cardio… 5 mins of walking, high knees, or jumping jacks are ideal.  After you’re done do a few leg and glute stretches to release the acids from your muscles.
  • If you’re a beginner, skip the weights in the second superset…  if you’re more advanced feel free to use 5-10 pound weights.  You can also add ankle weights if you’d like.


When you’re done with this leg superset workout leave me a comment and let me know how you did.


Leg Superset Workout for Women


Trainer Christina Carlyle demonstrating 6 exercises in a leg and glute superset workout for women

Notice how to bars are different colors… they’re separating the supersets.
Pin this workout to Pinterest so you’ll have it forever


Leg and Glute Superset Exercises for Women


Superset 1


thigh fly pulses leg exercise being demonstrated by Christina Carlyle


Lie on your back with your legs straight up with pointed toes. This is your start position. Lower your legs down and out to the sides as far as you can. Reverse the movement and pulse your legs up and back down, quickly racking up reps.


crossover extensions leg exercise being demonstrated by Christina Carlyle


Get on your hands and knees. Extend one leg out to the side with your toe pointed. This is your start position. Exhale and slowly lift your leg up and across your body towards the opposite side. Inhale and return to the start position to complete one rep. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps with your other leg to complete one set. Tip: Keep your hips square and even during the movement.


Superset 2


curtsey lunge leg and glute superset exercise being demonstrated by Christina Carlyle


Stand holding a pair of dumbbells, with your feet shoulder width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side. Do the same number of reps with both legs to complete one set.


Plie Squat Pulses leg exercise being demonstrated by Christina Carlyle


Stand with feet slightly wider than shoulder-width apart with toes turned out. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up slightly then pulse back down for a count. After your ‘pulse,’ push back up to the start position to complete one rep.


Superset 3


firehydrant extensions leg exercise being demonstrated by Christina Carlyle


Start in an all-fours position with your wrists and knee stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward. Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground. Next, extend your toe straight out to the side. Quickly reverse the movement, bringing your toe back in and then lower your knee back down to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.


donkey kick leg and glute superset exercise being demonstrated by Christina Carlyle


Start on all fours, with your hands stacked directly under your shoulders and your knees directly under your hips. This is your start position. Keep your leg bent, push a flexed foot up towards the ceiling as far as you can. Squeeze your glutes at the top of the movement. Your back should remain perfectly still in a neutral spine with your hips square to the floor. Reverse the movement and return just short of the start position and immediately pulse your heel back up.  Continue pulsing up and down until you complete your set.  Do the same number of reps with both legs to complete one set.


Notes about this lower body superset workout:


Supersets are tough!  I recommend doing 3 sets of 1 superset before moving on to the next.

You can take a break between sets if you need to but it’s best to do both exercises in the superset with little to no rest between the exercises in the set.

Because they’re challenging it’s best to do supersets with dumbbells that are less than 10 pounds.  I shot this routine with 5 pound weights.  By using less weight boost the cardio effect, and can avoid bulk and post-workout soreness, too.

Do not skip a warm up or cool down for superset routines!  I definitely recommend doing some leg and glute stretches after you’re done.  If you need more stretch inspiration sign up for my free workout plan (in the form below this post) to get access to a free stretch guide that will show you how.


Are you going to try this leg superset workout for women?

Did you rock this routine?

Did you feel the difference & power of the supersets?

Let me know in the comments.

As always, this workout only works, if you work it.  So work it!  You and the results are so worth it!!

Forever rooting for you!

Your Coach and Biggest Cheerleader,


P.S. If you liked this training strategy you’ll LOVE my Reshape Exercise Program.  It’s more advanced than my other workout programs…. so if you want to slim down, tone up, and sculpt your dream body with workouts – the Reshape Exercise Program is the program for you!