Ohh so here we are talking about the most skipped, and difficult workout. Easier than reracking dumbbells but still people skip that. Legs workout is the most important and interesting to perform. If you want to build your legs as strong as tree trunks then just be here.
Strong legs reflect a strong personality and there are many reasons to perform them. Some, of them, will be discussed below.
Everyone calls himself/herself a gym freak until they meet the leg day.
Content Of this Article
- Importance of Legs workout.
- Points to remember.
So, Why legs workout is important?
Having well-built legs provides you an overall balance and impressive physique. In addition, great legs mean you have more stability, strength, and body balance.
Also, training legs increases testosterone levels, higher testosterone levels help you build more muscles. Also, a legs workout helps you in burning more calories at the gym or home. The reason behind this is that legs are a big muscle group, training big muscles requires more energy, more energy demands make your body burn more calories.
Working on legs will also improve your lifting games. Strong legs will help you lift on the bench or perform heavy deadlifts. Also, a legs workout will reduce the risk of injuries. So, know you know the reason why you need to train legs.
Squats are one of the basic and most important workouts for strong legs. Performing a squat is easy but still, you need to learn proper technique.
How To Perform Perfect Squat?
Squats can be performed with weights or without weights, it depends if you are in the gym or at home. To perform a perfect squat first of all stand straight. Keep your feet hip-width apart. Lower yourself down keeping your back straight, chest out, and push your hips back. By doing this you are adding weight to the heels. As you sit down you will feel pressure on your glutes and thighs. As you reach down and your thighs are almost parallel to the floor push yourself up.
Pro Tip For Squats: Don’t lift your hips first it will increase the risk of injury. When pushing yourself up make sure you lift yourself with a complete lower body, which will add extra pressure and activate more thigh and glute muscles.
Benefits Of Squates:
Performing squats helps you in strengthing your core. A strong core means strong posture, lower risk of back injuries, proper body balance, and supports everyday moments.
Squats also help you in burning more calories. As discussed above legs are considered as big muscle groups, so more calories are burned when you are performing squats. Squats also reduce the risk of injuries. Boosts testosterone levels which help you build more muscles. Squats also help in improving the strength and stamina of the overall body.
Also, when your lower body muscle groups will be strong your upper body will automatically feel stronger.
Sets and Reps: 4 sets of 10 to 12 reps each.
Lunges basically work on your glutes, hamstrings, and quad muscles. Here is how to perfect your lunges:
How to do lunges:
To perform lunges standstill and then step forward with one leg. Make sure your back is straight during the whole process. As you step forward lower yourself down. Make sure your front leg makes a 90-degree angle and the leg at back is parallel to the floor. Lift yourself from the front leg to return to the starting position. Repeat this and then switch to work on both legs.
Benefits of lunges:
As we already discussed lunges works on legs, which are considered to be a large muscle group so it will help you burn more calories. Also, consider that lunges will help you stabilize different muscle groups which in return improves body balance and stability. Lunges are bilateral exercises, so they will help you gain symmetrical muscles. As, if you have one side more dominating the other consider focusing on the week side.
Lunges will also make your core strength which will reduce the risk of injuries.
Sets and reps: 3 sets of 10 reps on both sides.
3. Front Leg Extensions:
How to do the front leg extensions:
Sit on the machine with the back straight, chest out, and hold the side handles. Now, put your shins under the roller, or padded bar.
Lift up the roller and hold your position on top for at least one second. Squeeze your quad muscles and slowly lower the roller down.
It’s simple but effective. Now, repeat this until you complete your set.
It just has the same benefits as every other legs workout. This one just focuses on your front quads and helps you build stronger and larger quad muscles.
Pro Tip: Just don’t load the machine with heavyweights, as it may result in knee joint pain or pain in your ankles. So take care of your joints as well when lifting weights. Don’t over-extend when you lift the bar up it may result in knee pain.
Sets and Reps: 4 sets of 10 to 12 reps each. And if you want to make this more difficult go for 50 reps and 3 sets on lightweight, this will definitely make your muscle burn.
4. Goblet Squat:
How to perform a goblet squat:
To perform a goblet squat first get a dumbbell for yourself. Hold the dumbbell in both hands below the weight, against your chest.
You can hold the dumbbell against your chest or between your legs with straight elbows. Now, holding the dumbbell come into a squat position. Perform a squat while keeping your torso straight and core tight. Make sure your back doesn’t bend or you don’t use heavy dumbbells in the beginning.
The goblet squat will help you strengthen your lower body as well as your core muscles. Goblet squat is also beneficial for the upper body, so if you want to you can add this one to your leg training routine.
Benefits: Benefits are the same but yeah have different impacts. Goblet squats to some extent help in toning of overall body muscle groups.
Sets: 3 sets of 10 to 12 reps.
Pro Tip: Start with lightweight so you can achieve a proper form. Once you have the perfect form, you can break your own records.
5. Calf raises:
Calf raises are simple and can be done with weights or without weights.
How to perform a calf raise:
To perform a calf raise without weight just stand straight on a high platform or a stepper if available. Make sure your heels do not touch the platform and can go lower than the rest of your feet. Raise your heels up and hold for a second, then lower yourself down and make sure your heels get lower than the rest of your feet. Now you just have to repeat this to complete your set.
Benefits: Calf raises can enhance the looks of your muscular legs, improves ankle strength and overall body balance.
Sets: 4 sets with 15 to 20 reps.
If simple calf raises sounds easy, then hold dumbbells in each hand to increase the pressure on calf muscles. As per your choice you can increase weights to enhance the level of difficulty.
These are some of the workouts from my leg day routine, so you can add any of these to your routine too. Each workout has its own different variant that I will share with you shortly. Also, you can follow this routine too if you want to change your daily routine.
These workouts are basically designed to target mainly your hamstrings and quad muscles. You can enhance the level of difficulty according to your choice. You can also drop a mail from the contact us page to get yourself a customized workout plan.
Each workout will make your muscles burn not to pain if performed properly. If you have any doubt just drop them in the comment section I will get it clear for you. If you love this post make sure you check out the best muscle-building foods.