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Nov 15, 2023 · Bulgarian Split Squat: 3 sets x 10 reps. Seated Leg Curl: 3 sets x 12 reps. Leg Extension: 2 sets x 12 reps. Standing Calf Raise: 3 sets x 15 reps. This workout is available for free in our workout log app, where you can see demonstrations of and track your reps and weights for each exercise.
- Barbell Back Squat
- Romanian Deadlift
- Dumbbell Lunge
- Leg Curl
- Goblet Squat
- Standing Calf Raise
Sets: 3 | Reps: 4-to-6 | Rest: 3-to-5 min The barbell back squatis the most effective leg exercise for developing all your lower-body muscle groups. It also allows you to lift heavy weights and progress regularly, making it ideal for gaining size and strength. How to: 1. Position a barbell in a squat rack at about the height of the top of your brea...
Sets: 3 | Reps: 6-to-8 | Rest: 3-to-5 min The Romanian deadlift(RDL) trains the posterior chain(the muscles on the back of your body) similarly to the conventional deadlift. However, because of the difference in technique, the RDL emphasizes the hamstringsand glutesrather than the back. It’s also less fatiguing than the conventional deadlift, allow...
Sets: 3 | Reps: 6-to-8 | Rest: 3-to-5 min The lunge effectively trainsyour entire lower body, making it perfect for a leg day workout. It’s also beneficial because it trains a single legat a time, which helps you find and fix muscle imbalances. The regular forward lungeis the best option for overall leg development. However, if you want to emphasiz...
Sets: 3 | Reps: 8-to-10 | Rest: 2-to-3 min Leg curlsare excellent for strengtheningthe biceps femorisand semitendinosusmuscles, which comprise a large chunk of the hamstrings. This can boost deadliftstrength and potentially prevent hamstring and knee injuries. How to: 1. Sit on the leg curl machine with the back of your knees a couple of inches off...
Sets: 3 | Reps: 10-to-15 | Rest: 2-to-3 min The goblet squat is an excellent addition to any leg day workout routine because it allows you to do extra volumefor your legs without putting much strain on your knees or lower back. How to: 1. Hold a dumbbell in front of your chest with both hands. 2. Place your feet a little wider than shoulder-width a...
Sets: 3 | Reps: 10-to-30 | Rest: 2-to-3 min The standing calf raisetrains the calf muscles, which aren’t just for looking jacked—they’re also forrunning faster, jumping higher and further, and improving stability during other lower-body exercises. Do the standing calf raisefor high reps using only your body weight, or make it more intense by holdin...
Aug 12, 2023 · Before each leg workout, you should perform the following warmup and activation: Air Squats: 2 sets x 20 reps. Donkey Kicks: 2 sets x 15 reps (each leg) Lateral Walks: 2 sets x 15 steps (each direction) For squats, be sure to also do some ramp up sets and reps. Don't just jump right into your working weight.
Jun 17, 2024 · Aim for 10 or more working sets per muscle group per week. Keep 1-2 compound exercises on each leg day. Compound exercises should be loaded around 80 percent of your max, or higher. Finish your ...
Directions. Warm up completely, then perform 3 sets of 8-10 reps of the following exercises with 90 seconds rest in between sets. Increase the weight by 20lbs in each set. Alternate your sequence of exercises every 2-4 weeks to prevent latency. Workout Routines.
Nov 14, 2023 · Leg and Ab Workout Exericse #5: Romanian Deadlift. Romanian Deadlift. The Romanian deadlift is one of the very best compound exercises for building strength and muscle in the posterior chain (the back of your body). It is a variation of the traditional deadlift but places more emphasis on your hamstrings and glutes.
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Follow the images and steps mentioned below. A. Perform first 3 sets as per your preferred weight. B. For the last set, decrease the weight by 20-30%. C. Perform first 10 reps by positioning your legs as shown in Figure A. D. Don’t stop, change the leg position as shown in figure B and perform another 10 reps. E.
