Ahhhh Leg Day, it can be easily described like marmite, some of us love it and some of us hate it. However this is one of the most important days that we all have to go through! (Some people even do it twice a week… mental).
There are plenty of exercises to choose from and putting a workout plan together can be quite challenging! Our main aim of this blog is to outline 10 of the best (in our opinion) exercises as well as provide you with an example of a workout which you can use/try/tweak to your heart’s desire!
Leg exercises are essential to build strong and powerful legs. Strong legs not only help you perform daily activities but also aid in improving athletic performance. Here are our top 10 leg exercises that you can incorporate into your workout routine:
- Squats: Squats are one of the best leg exercises that work the quadriceps, hamstrings, and glutes. It involves lowering the body into a seated position and then pushing back up. Squats can be done with or without weights.
- Lunges: Lunges work the quadriceps, hamstrings, glutes, and calves. It involves taking a large step forward with one foot and lowering the back knee towards the floor. Lunges can be done with or without weights.
- Deadlifts: Deadlifts are a compound exercise that works the hamstrings, glutes, and lower back. It involves lifting a weighted barbell from the floor and standing upright.
- Leg Press: The leg press works the quadriceps, hamstrings, and glutes. It involves pushing a weighted sled away from the body using the legs.
- Calf Raises: Calf raises target the calf muscles. It involves standing on a platform with the heels hanging off the edge and lifting the heels as high as possible.
- Step-ups: Step-ups work the quadriceps, hamstrings, and glutes. It involves stepping up onto a raised platform and then stepping back down.
- Bulgarian split squats: Bulgarian split squats work the quadriceps, hamstrings, and glutes. It involves standing with one foot on a bench behind you and lowering your body into a lunge position.
- Glute bridges: Glute bridges work the glutes and hamstrings. It involves lying on your back with your knees bent and lifting your hips towards the ceiling.
- Box jumps: Box jumps work the quadriceps, hamstrings, and glutes. It involves jumping onto a raised platform.
- Single-leg deadlifts: Single-leg deadlifts work the hamstrings, glutes, and lower back. It involves standing on one foot and lowering a weighted object towards the ground while keeping the back straight.
Using some of the exercises mentioned above, here is a sample leg workout routine that can challenge you!
Warm-up:
5-10 minutes of light cardio (such as walking, cycling, or elliptical) to get the blood flowing and loosen up the muscles
- Squats: 3 sets x 8-10 reps
- Rest for 60-90 seconds between sets
- Use a weight that challenges you but still allows you to maintain proper form
- Deadlifts: 3 sets x 8-10 reps
- Rest for 60-90 seconds between sets
- Use a weight that challenges you but still allows you to maintain proper form
- Lunges: 3 sets x 10-12 reps (per leg)
- Rest for 60-90 seconds between sets
- Use a weight that challenges you but still allows you to maintain proper form
- Leg Press: 3 sets x 10-12 reps
- Rest for 60-90 seconds between sets
- Use a weight that challenges you but still allows you to maintain proper form
- Glute Bridges: 3 sets x 12-15 reps
- Rest for 60-90 seconds between sets
- Use a weight or resistance band that challenges you but still allows you to maintain proper form
Cool-down:
5-10 minutes of light cardio to help reduce heart rate and blood pressure
Stretching exercises for the legs, such as hamstring stretches and quad stretches
Now we know some of you may be absolute monsters at training legs already, so please be aware that this is just a guideline for beginners or for those who are wanting to try something new!
Remember to always listen to your body and adjust the weight and intensity of the exercises as needed. It's also important to give your muscles time to recover, so avoid working your legs too hard too often. Aim to incorporate this leg workout routine into your overall fitness routine at least once a week. Incorporating these top 10 leg exercises into your workout routine will help you build strong and powerful legs. Remember to always use proper form and technique to avoid injury and get the most out of each exercise.
Hopefully this blog has helped you in planning a new leg workout and inspired you to get after it whatever your goals are!
If you have any questions or just want to say hello, please contact us at info@alistnutrition.com. Or you can leave a comment on this blog!
Have a great day!
Team A-List