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A No Mess Lower Body Workout During Your Period

working out during period

You don't have to skip your leg workout during your period.

It seems it never fails that I'm super excited for an upcoming leg workout when my ever irregular period pops up. Gee, thanks, mother nature. You're the best. Still, there's no such thing as missing a full week of workouts just to avoid working out on your period. That would add up to a lot of downtime throughout the year, so it's just not a viable option.

The only workout that gives me high anxiety during "that time of the month" is a leg workout. I'm not particularly concerned about the cramps because the endorphins from a good workout can actually alleviate them. I'm more dreading the potential aftermath. A solid lower body workout will have many exercises where your legs are spread and where there's loads of pelvic pressure. Those conditions combined can mean a disaster for your leggings. One option is to wear a panty liner or pad, but if you prefer tampons, you may think they're uncomfortable. Some time ago I was perusing a fitness forum, and some ladies swore by wearing a Diva Cup on leg day. I thought "what the heck" and bought one; they weren't lying. I love this thing. However, a Diva Cup isn't for everyone. Another option, the option I'm going to cover today, is to tailor your leg workout around movements that are less likely to cause a messy scene but still challenging none-the-less.

Here are some great lower body exercises that may be more comfortable for you during your period.

Lower Body Exercises

Good Mornings
Stiff Leg Deadlifts
Donkey Kicks
Glute Bridges
Leg Presses
Hamstring Curls
Quad Extensions

My Latest Leg Workout Routine

Here's a great workout I recently did at the gym that included some of the exercises on that list. Warning, it's three days later, and my butt is still sore. Exercise visual examples are courtesy of

Step No. 1

Good Mornings

Warm up your glutes and hamstrings by doing 3 sets and 12 reps of Good Mornings.

Step No. 2

Hamstring Curl

Only take enough rest to walk over to the Hamstring Curl Machine and complete another 3 sets of 12 reps. You'll be working your hamstrings in the exact opposite motion as the Good Mornings you just did which will challenge your hammies and stimulate growth.

Step No. 3

Leg Presses

Head over to the Leg Press machine. Make sure your feet are shoulder-width apart and position the arches of your feet right on the top edge of the Leg Press platform. The higher your feet, the more your glutes will be activated. The Leg Press motion will already be working your quads, so the extra glute action is an added bonus. Complete 4 sets and 12 reps of this exercise.

Step No. 4

Quad Extensions

Now that your quads are firing from those Leg Presses let's make them burn by completing 4 sets of 12 reps of Quad Extensions. Make sure to squeeze your quad muscles at the top.

Step No. 5

Glute Bridges

This will be your fifth and final exercise for this routine. Do Glute Bridges until failure, which means until you can't do anymore. For an extra challenge hold a dumbbell or weight plate in your groin area. Squeeze your glutes tightly at the top and appreciate lower your hips slowly back to the ground.

You can mix and match those exercises or follow my exact workout, but the point is you'll have completed a great leg day that won't leave your Lululemons looking like a crime scene.