Gaining leg strength and size takes time and effort, but this six-step fitness leg workout will get you there faster
Leg day is a worry for many fitness enthusiasts, and for good reason. Not only is the leg workout itself one of the toughest workouts you’ll do during the week, but the next few days tend to stumble into the grip of DOMS.
However, leg days are an important part of any good fitness program. Compound movements such as squats, lunges, and deadlifts are key exercises for building the functional strength needed to perform well in the gym, sports, and everyday life. They also get your heart pumping and burn a lot of calories, increasing your fitness and strength.
Try this six-step workout for your next best leg day workout. It work on the glutes, quads, tendon, and core to help you build useful muscle mass in your lower body. This workout consists of three straight sets followed by two supergiper sets where you can do the footwork in a row without resting.
The two supersets in this workout have different benefits. In the first, you perform two isolation movements, the first hitting your tendon and the second hitting your quads. Paired movements that work opposing muscles in this way are called antagonistic supersets, allowing you to rest muscle groups while resting very little, increasing the benefits of your workout over aerobic exercise. The second superset — two compound exercises with short rest in between — is all about building as much muscle as you can and raising your heart rate to make the workout brutal.
Complete the leg workout with the sets, reps, and rest instructions below. Then sit down.
How to do this leg workout
This six-step game consists of two straight discs and two supersets. Do Exercise 1, stick to the specified number of sets, reps, and rest, then complete all of the reps for Exercise 2. After the rest, perform Exercises 3A and 3B as a superset: 10 seated hamstring curls, 30 seconds rest, 10 seated leg extensions, 60 seconds rest, then repeat this sequence a total of 4 times. 4A and 4B use the same supergroup method to push your legs, making them bigger and stronger.
The following workouts involve vigorous compound movements and should be performed with challenging weights if you want to get the most out of your workout. Therefore, it is important to take the time to warm up thoroughly. Not only will this reduce your risk of injury and ensure you’re ready to perform at your best during your first workout, but it can also reduce DOMS post-workout in your legs. Now there is an incentive.
Start with some dynamic stretches to get your muscles moving – this is a great warm-up routine that will prepare your entire body. From there, you’ll need to do some exercise-specific moves for the muscles you want to use. The easiest way to do this is to do a set of exercises you’ll be doing with light weights or very light weights at all.
For this type of leg workout, it’s worth spending some time doing a light deadlift during your warm-up, since that’s the first movement you’ll be doing. You don’t want to do a real deadlift in the cold. Do multiple sets, gradually increasing the weight and reducing the number of repetitions with each warm-up, while doing mobility work on the rest between sets. Lift until you reach your working weight on the next increment, then start training properly.
1 set of 5 reps 8 reps 60 seconds rest
Why it’s a classic Big Lift for the entire musculature
How to hold the bar upright in front of you, then squat down and hold it in your upper hands. Keeping your best chest very up and engaged, push down through your to stand up. Push hips forward at the top and lower them.
1 set of 5 reps 8 reps 60 seconds rest
Why? Safely train your quads and tendon
Sit correctly in the machine according to the instructions. Lower your feet so they’re closer together to work your quads more, or go higher and wider to hit your tendon, glutes more directly. Bend your knees, bring them to your chest and push back to the starting point.
4 sets of 10 reps 30 seconds rest
Why It Can Insulate Your Back Thighs and Fatigue More Muscle Fibers
How to position yourself, legs straight, calf bar. Squeeze your tando to bring your heels closer and back to the starting point.
Why it can insulate your quads and make them heavy
How to properly place yourself on the mat with knees and calves bent. Lift your feet to your legs, then your quads together at the top. Slowly lower your back to the starting position to increase the tone of the target muscle.