For the most part, women generally have stronger quads than they do hamstrings and glutes, it does not even matter how much they exercise and how often really, this is because of the fact that many lower body workouts include movements that primarily involve the quads as the main muscles being used and the hamstrings and glutes as secondary muscles being trained.Also in everyday movements such as walking up some stairs involve the quad muscles more than the glutes and hamstrings.
This means that the majority of women tend to have stronger quads than they do hamstrings even though there is a strength ratio around that essentially says that the quads should be stronger than the hamstrings, this does not necessarily mean that they should be completely over-powering the hamstrings. In fact, if your quads are a lot stronger than the hamstrings, this will just increase your chances of suffering from an injury in either the hamstring or the knees. So you basically want to have a well-balanced leg workout to give them a good shape and prevent any of these in-balances from happening.
A good way for women to approach training legs is to split their days up instead of doing it all in one go, so on day they may do glutes and hamstrings, a couple days later they would hit the quads. Breaking it up like this simply means that you are able to put more focus and energy into each body part because of the fact that you are not going to be doing as many exercises in each training session.
Now, training legs in particular can be very demanding because they are some of the biggest muscle in your body, therefore they take up more oxygen and blood which can leave you feeling quite depleted after wards, so make sure that you are hydrated and get a good pre and post workout meal beforehand. Let’s start off with a glute and hamstring workout which would be at the beginning of the week, let’s say Monday for example.
The first exercise is going to be a lying leg curl for 5 sets and a total of 10-12 reps, keep the rest times fairly short, no longer than a minute and a half.
Next up is a reverse hack squat, 5 sets, and 10-12 reps.
Reverse lunge (with dumbbells or a smith machine), 4 sets, and 10 reps.
Donkey kicks on smith machine, 5 sets, 10 reps
Now for the quad workout which would be done on a Friday:
Hack squat, 5 sets, 10-12 reps.
Leg press, 4 sets, 10 reps.
Leg extensions, 5 sets, 15 reps.