Killing Workout: Legs
When it comes to building strength and achieving a well-rounded physique, the legs are often overlooked. However, strong legs are essential for everyday activities such as walking, running, and climbing stairs, and they can also improve overall athletic performance. In this post, we'll explore some effective leg workouts that can help you build strength, increase endurance, and improve your overall fitness level. Whether you're a beginner or an experienced gym-goer, there's something here for everyone. So, let's dive in and discover how to give your legs the attention they deserve!
We are going to do 4 Rounds of 4 sets and each set will have 3 exercises, from 8 to 10 reps and the last set of each round, with Max weight.
{Warm up}
Warming up before any workout is crucial for preventing injury and preparing your body for exercise. When it comes to leg workouts, it's especially important to get your muscles and joints ready for the intense movements that lie ahead. Before starting your leg workout, take a few minutes to engage in some dynamic stretching and light cardio to increase blood flow and activate your leg muscles.
1 Round 4 sets with low weight.
[Leg Curl]
Leg curls are a popular exercise that target the hamstrings, the muscles located on the back of the thigh. This exercise involves lying face down on a leg curl machine with your ankles secured under a pad, and then curling your legs up towards your buttocks.
[Leg Extension]
This exercise involves sitting on a leg extension machine with your ankles secured under a pad, and then lifting the weight by straightening your legs until they are parallel to the ground. The resistance of the machine provides resistance as you lift the weight.
[Seated Calf Raises]
Seated calf raises are a variation of calf raises that target the soleus muscle, which is located beneath the gastrocnemius muscle in the lower leg. This exercise involves sitting on a calf raise machine with your feet on a platform and your knees bent at a 90-degree angle. Then lift your heels as high as possible while keeping your toes on the platform, using the resistance of the machine.
[Squats]
Squats are a compound exercise that targets multiple muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves. This exercise involves standing with your feet shoulder-width apart and lowering your body down as if you were sitting in a chair, keeping your back straight and your knees in line with your toes.
{Round 1}
[Leg Press]
he leg press is a popular strength-training exercise that targets the lower body, primarily the quadriceps, hamstrings, and glutes. This exercise involves sitting on a leg press machine with your back against a padded backrest and your feet on a platform. Then push the platform away from you using the muscles in your legs until your legs are fully extended, and then return the platform to the starting position.
Warning: DO NOT FULLY EXTEND YOUR LEGS! This will help you to avoid a knee injury.
[Smith Machine Lunges]
Smith machine lunges are a variation of lunges that utilize the Smith machine. This exercise involves standing with one foot forward and the other foot back, with the barbell resting on your shoulders. Then lower your back knee towards the ground while keeping your front knee in line with your toes, and then push back up to the starting position.
[Hip Thrust]
This exercise involves sitting on the machine with your back against a padded backrest and your feet on a platform. Then push your hips up towards the ceiling using the muscles in your glutes until your body forms a straight line from your knees to your shoulders, and then lower your hips back down to the starting position.
{Round 2}
[Bulgarian Split Squats]
This exercise involves standing with one foot forward and the other foot back, with the back foot resting on a bench or step. You then lower your back knee towards the ground while keeping your front knee in line with your toes, and then push back up to the starting position.
Add weight such as dumbbells or a barbell.
[Deadlift]
This exercise involves lifting a barbell or other weighted object off the ground while keeping your back straight and your knees in line with your toes.
[Leg Extensions]
Just like the warm up, but with serious weight ;)
This exercise involves sitting on a leg extension machine with your ankles secured under a pad, and then lifting the weight by straightening your legs until they are parallel to the ground. The resistance of the machine provides resistance as you lift the weight.
{Round 3}
[Seated Hip Abductor]
This exercise involves sitting on a hip abductor machine with your legs pressed against padded levers on either side of your body. You then push the levers outward against resistance, squeezing your outer thigh muscles as you do so, and then release back to the starting position.
[Leg Curl]
Again, man. Just like warm up.
Leg curls are a popular exercise that target the hamstrings, the muscles located on the back of the thigh. This exercise involves lying face down on a leg curl machine with your ankles secured under a pad, and then curling your legs up towards your buttocks.
[Seated Hip Adductor]
This exercise involves sitting on a hip adductor machine with your legs positioned on padded levers that you squeeze together, against resistance, in order to bring your legs towards the midline of your body.
{Round 4}
[Calf Raises Different Feet Positions]
To finalize our workout, we will do calf raises like warm up, but with 3 different feet positions. Each position will be an exercise of the set.
By dedicating time and effort to your leg workouts, you'll reap the rewards of stronger, more powerful, and well-defined legs that support you in various physical activities and contribute to your overall fitness journey.