It takes time and effort to increase the strength and size of your legs, but this six-move gym leg day workout will help you get there more quickly.
Many gym attendees approach leg day with apprehension, and for good reason. A leg workout is one of the hardest you'll do in any given week, and the days that follow can be difficult as you stutter around in the grip of DOMS.
However, any effective gym plan must include a leg day exercise. The primary exercises for developing the functional strength necessary to succeed in the gym, during sports, and in daily life are squats, lunges, and deadlifts. They also increase your strength and cardiovascular fitness by getting your heart rate up and burning a ton of calories.
Try this six-move workout on your next leg day. To assist you in developing functional muscular mass in your lower body, it emphasizes the quadriceps, hamstrings, glutes, and core. The exercises for the legs are performed in two straight sets, two supersets, and very little rest in between each set.
The two supersets in this leg workout offer various advantages. You perform two isolation motions in the first, the first one targeting your hamstrings and the second one your quadriceps. An antagonistic superset, which pairs exercises that engage opposing muscle groups, increases the cardiac benefits of the workout by allowing you to work with little rest while giving one set of muscles a respite. The goal of the second superset, which consists of two complex exercises performed back-to-back with little any break in between, is to target as many muscles as you can while increasing your heart rate for a devastating end to the workout.
For a great leg workout, strictly adhere to the sets, reps, and rest guidelines listed below. then take a comfortable seat.
How to perform this leg exercise
Two straight sets and two supersets make up this six-move workout. Follow the sets, reps, and rest instructions for exercise 1, then perform all the reps for exercise 2. Moves 3A and 3B should be performed as a superset after resting. To do this, perform 10 repetitions of the seated hamstring curl, followed by a 30-second break. Then, perform 10 repetitions of the seated leg extension. Use the same superset strategy for exercises 4A and 4B to force your legs to enlarge and strengthen.
Warm-up
Warming up completely is essential because the workout that follows consists of strenuous compound lifts that should be performed with heavy weights if you want to get the most out of the session. This will lower your risk of injury, guarantee that you begin the first working set in top shape, and may even lessen DOMS from the leg day. There is now a motivation.
Here is a wonderful warm-up exercise to get your entire body ready for action. Dynamic stretches are a good place to start to get your muscles moving.. Following that, you must perform certain exercises that target the muscles you will be using. Running through a few sets of the exercise you'll be performing with little weights or no weights at all is the simplest method to accomplish this.
Light deadlifts are a good way to warm up for this leg workout since they are the first exercise you will perform. You shouldn't start a proper set of deadlifts cold. Perform many sets, reducing the reps and progressively increasing the weight of each warm-up set while performing mobility exercises during the rest intervals between sets. Work your way up until the subsequent increment puts you at your working weight, and then start the actual exercise.
One deadlift
Sets 5 Reps 8 Sets 5 Rest 60
Why The traditional big lift for all-over muscle is this.
How Squat down and take an overhand grip on the barbell while holding it out in front of you while standing tall. Press down through your heels to stand up while keeping your core tight and chest raised. At the peak, move your hips forward; then, lower.
2 Leg lifts
Sets 5 Reps 8 Sets 5 Rest 60
Why should you train your hamstrings and quads vigorously?
How As directed, place yourself correctly in the seat of the leg press machine. To better target your quads, place your feet lower and closer together. To better target your hamstrings and glutes, place your feet higher and broader. Press back to the starting position after bending your knees to bring them up to your chest.
1st Superset
Hamstrings and quads will be heavily worked during the first superset. Try to go as heavy as you can while keeping proper form and finishing all the reps because these two primary muscles will be completely warmed up from the first two straight sets. To put even more strain on your muscles, go slowly throughout the eccentric portion of the action, where you return to the beginning.
3A Hamstring curls while seated
Sets 4 Reps 10 Sec Rest
Why It Isolates Your Thigh Backs, Fatiguing More Muscle Fibers
How Put the padded bar against your lower leg in the proper position with your legs straight. Bring your heels closer to you by contracting your hamstrings, then go back to the beginning.
3B extended legs while seated
Sets 4 Reps 10 Sec Rest
Why it isolates your quads so you can exert a lot of force
How Knees should be bent, and the cushioned bar should be pressed up against your shins. Straighten your legs by raising your feet, and at the top, compress your quads. To put more strain on the target muscles, slowly return to the starting position.
2 Superset
The goal of this final superset, which consists of two high-rep exercises, is to target and exhaust as many muscle fibers as you can, raising your heart rate at the end of the workout. Lift less weight or complete each set with bodyweight repetitions if you have trouble hitting the rep target.
Dumbbell lunge, 4A
3 sets of 8 reps each, resting for 30 seconds
Why This works your abdominal, lower back, and all of your lower leg muscles
How Holding a dumbbell in each hand, stand tall. Take a big stride forward with your left leg and stabilize your core as you lunge down until both knees are bent at 90 degrees. Repeat with your right leg and push off your front foot to return to the beginning. Change which leg is in front with each repetition.
Dumbbell squat in 4B
Sets 3 Reps 15 Seconds Rest
Why It works both your quads and hamstrings as well as your glutes and abs
How Holding a dumbbell in each hand, stand tall. Bend at the hips and knees to squat as deeply as you can without curving your back, keeping your chest high and your core tight. In order to get back up and get back to the starting position, press down through your heels.
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