Leg Day Cannot Be Skipped. Workouts To Get You Started.

A lower body is more than just an extension of your torso. Strong legs are a necessity in many sports and daily functional fitness - whether you’re running a marathon or walking up stairs, you’re not going to make it if you’re not regularly moving your lower body. When it comes to a lot of upper-body lifts, your legs are also surprisingly active, providing a lot of the power and stability you need to pump iron, so if you're looking to lift heavier and go harder at the gym, you'll need serious leg strength. Having a strong lower body is essential for balance and stability, as well as reducing lower back pain and lower-body injuries. Strengthening your legs can also help you lose body fat and build muscle mass. Since the legs are composed of several muscles instead of a single body part, a leg day involves plenty of exercises. Check out these leg workouts no matter where you train - at home, on the road, or if you're looking to add strength and size.

How To Work Your Legs With Dumbbells

It's common for leg day to include a variety of equipment. There are many machines in the commercial gym designed to target specific leg muscles, such as the behemoth of a leg press or the tried and true squat rack. The good news is that you don't have to sacrifice results just because you don't have access to all the fun stuff. If you're at home with a few dumbbells or in a barebones hotel gym, you can get an excellent leg workout.

High-intensity exercises can be performed with a few pairs of dumbbells or adjustable dumbbells. As most dumbbells can't move more weight than legs can, this routine mainly uses single-leg exercises to maximize results, since legs are powerful and can typically move more weight than dumbbells. There are two ways to implement this routine: you can use it as a standalone leg workout twice per week, or you can use it as an additional leg workout to complement your current leg training program.

Single-Side Walking Lunge

Steps To Do: Stand with a dumbbell in each hand at your sides and begin by standing with a dumbbell in each hand. The first thing you should do is take a large step forward and descend into a deep lunge position. The head and shoulders should remain above your hips, and you should not lean forward while doing this. You should press through your front foot to rise as you pull your back leg forwards while pressing through your front foot. There should be a short distance between where you started and where your entire body should be. Before switching sides, step forward with the same leg again for the target number of repetitions.

Workout Sets: 3 sets of 10-15 reps per leg.

Rest Period: There is no rest between legs and sets are separated by 60 seconds.

Dumbbell Squat

Steps To Do: Holding a dumbbell in each hand, stand in a straight position. Make sure your arms are straight and your feet are roughly hip-width apart. Avoid rounding your spine forward. As you squat, push your hips back and pause briefly before returning to standing. Next, squat as low as you can, and then stand up. The "one and a half rep" method is used for this rep.

Workout Sets: 4 sets of 8-10 reps.

Rest Period: 90 seconds in between sets.

Split-Stance Dumbbell Romanian Deadlift

Steps To Do: Stand with your hands at your sides, holding a dumbbell in each hand as you begin this exercise. It is best to take a small step backward into a staggered stance and then take a small step forward. When imagining a clock face, imagine one foot is at eleven, and the other is at five (after switching sides, you will be on one and seven). Maintain a slight bend in your front leg. Bend your waist and push your hips back. The hamstrings of your front leg should feel tight. Your spine should not be rounded. Pull your torso upright by flexing your glutes and hamstrings. All reps should be completed before moving your feet.

Workout Sets: 3 sets of 8-10 reps per leg.

Rest Period: 60 seconds between sets, no rest between legs.

Leaning Single-Leg Calf Raise

Steps To Do: Hold one hand palm-down against a wall at arm's length. Your free hand should be by your side as you hold a dumbbell. With your wall-supporting arm bent at the elbow, lean forward at a slight angle, with your entire forearm on the wall. Ensure that your body is straight from your feet to your shoulders. Using the dumbbell, raise the foot as high as possible onto the toes. Before lowering the contraction, hold it for three seconds.

Workout Sets: 3 sets of 10-15 reps per leg.

Rest Period: Do not rest between sets or legs.

How To Work Your Legs With Bodyweight

Most bodyweight-only workouts consist of dips, chin-ups, and push-up variations for the upper body. There are still a number of ways that every lifter can get a serious leg workout, from high-rep bodyweight squats to miles of walking lunges. The program focuses on single-leg exercises, long periods of time under tension in each set, and explosive movements to burn the quadriceps, hamstrings, and glutes with the use of only body weight. Muscle soreness can often be caused by this style of training, which uses unfamiliar exercises and high-intensity techniques. Stay focused, train hard, and recover properly to see results. Once every four to seven days, you should perform the entire workout.

Bulgarian Split Squat

Steps To Do: One foot should be placed behind you on a bench, a chair, a low table, or any other study object that is below knee height. Make sure your body is stable. Your rear knee should be almost touching the floor when you squat down. Leaning forward and reaching straight ahead can help you maintain balance. Take two seconds to pause at the bottom. Straighten your leg while keeping your foot flat. Before rising again, lower yourself halfway down. The "one and a half rep" method is used for this rep.

Workout Sets: 4 sets of 6-8 reps per leg.

Rest Period: 15 seconds rest in between legs, 60 seconds in between sets.

Reverse Lunge

Steps To Do: With one foot, take one big step backward from a standing position. Put yourself in a lunge position. Avoid leaning your upper body while stepping back. Pull your back leg forward as you stand up. All reps should be performed on one leg. Before switching sides, repeat the next exercise on the same leg.

Workout Sets: 3 sets of 10-12 reps per leg.

Rest Period: There is no rest time before moving on to the next exercise, which involves the same leg.

Single-Leg Romanian Deadlift

Steps To Do: Taking the same foot you used in the previous exercise, take a small step backward into a staggered stance. Maintain a slight bend in your front leg. Bring your hips back and bend at the waist. You should feel the tension in the hamstrings of your front leg. Pull your torso upright by flexing your glutes and hamstrings. All reps should be performed with one leg forward before performing a set of the previous exercise with the opposite leg.

Workout Sets: 3 sets of 10-12 reps per leg.

Rest Period: Perform a set on the opposite leg 60 seconds after completing the previous exercise.

Leg Matrix

Steps To Do: The exercise circuit consists of four exercises. After squatting with your body weight, do alternating lunges (step one leg, descend, stand upright and return to center, step the other leg, descend, repeat), jump alternating lunges (like the previous exercise, but with a jump into the air as you switch legs), and jump squats (standard bodyweight squats, jumping into the air after each rep).

Workout Sets: Each exercise should be repeated 24 times (12 lunges per leg, 24 total reps). Perform the circuit for one additional set if you can complete all 96 repetitions in less than 90 seconds, which is top-level performance.

Rest Period: Exercises are performed without rest.

How To Do Leg Workout For Strength

Often, the strength of your lower body can be a good indicator of your total body strength because many upper body exercises are hindered by the strength of your lower body. Strong legs can enhance virtually all aspects of your life, so it's wise to invest in them whenever possible. Strength-oriented workouts such as this one emphasize the classic barbell back squat and are an excellent way to build strength. There can be no doubt that the deadlift is one of the most popular of the "big three" power lifts, but it has also been found to have benefits for athletic performance as well. It is recommended that you use this program once per week, ideally after a rest day, to avoid cumulative fatigue and to allow you to concentrate at your best.

Back Squat

Steps To Do: Position the bar across the back of your shoulders in a squat rack. Take one small step backward to unrack the bar. Place your feet outside of your hips. Maintain a locked lower back and a raised chest. The hips should be level with the knees to maximize muscle recruitment. Before standing up, take a moment to pause briefly.

Workout Sets: 5 sets of 3-5 reps.

Rest Period: Three minutes in between sets.

Romanian Deadlift

Steps To Do: In order to begin, adjust the height of the barbell at waist height so that your palms are facing down. Place your feet shoulder-width apart. Make sure your shoulder blades are retracting and your core is braced. Maintain a neutral back position while bending at the waist and pushing your hips back. As the bar is lowered, feel the most tension in the hamstrings and glutes as you can. Immediately return to upright standing by contracting the targeted muscles.

Workout Sets: 4 sets of 6-8 reps.

Rest Period: 3 minutes in between sets.

Step-Up

Steps To Do: The first step is to place a bench or a set of steps at roughly knee height in front of you. Grasp a dumbbell in each hand and hang them at your sides with your elbows bent. On top of the platform, place one foot and keep it there. In this exercise, you should focus on pressing through the top foot with as little help as possible from the foot that is on the ground. It is important to keep your shoulders back and not lean forward. Before lowering under control, pause briefly at the top of the climb. By letting your body free fall to ground level, you will be able to decrease muscle tension and increase the impact on your joints.

Workout Sets: 3 sets of 6-8 reps per leg.

Rest Period: Between legs and sets, 60 seconds.

How To Work Your Leg Muscles

There is nothing more important than training your "legs." For the purpose of training, it is almost always treated as one body part, much like your "back." However, it is a collection of a number of muscles that need to be recruited with a variety of exercises in order to achieve the best results. It is vital that you know the muscles that make up the lower body if you want to get the best results, build more muscle, and increase your overall strength.

Quadriceps

Quadriceps muscles are located on the front of the thigh and are responsible for extending and straightening your leg at the knee. There are four muscles that function together in the quadriceps - the rectus femoris, the vastus lateralis, the vastus medialis, and the vastus intermedius. When performing quadriceps-focused exercises, the muscles are generally recruited and activated in the same manner. It has been shown, however, that certain techniques may recruit certain heads differently. Bodybuilders and high-level aesthetic lifters may benefit from this type of finely targeted training, but most gym-goers can develop exceptional muscular strength without over-stressing about hitting one quad head more than another.

Hamstrings

On the back of the upper leg, there are several hamstring muscles that form a multi-headed muscle group. Specifically, it is composed of three sections - the semimembranosus, the semitendinosus, and the biceps femoris. Knee bending and hip extension are controlled by the hamstrings. The hamstrings control two distinct types of movements, so leg curls and deadlift variations are equally important to recruit and develop them fully.

Glutes

It is the combination of the glute maximus, the glute medius, and the glute minimus that creates impressive glutes. Glutes are primarily responsible for pulling the legs and torso into a straight line during hip extension. Using the hip joint, they also rotate and move the leg. Because of their size and attachment points, glutes can be among your body's most powerful muscles pound for pound. There are many ways to train your glutes, but direct glute exercises are likely to move more pounds than direct training for other parts of your body.

Calves

Leg muscles called the gastrocnemius and soleus make up the calves. Ankles and feet are extended by both of them. A gastrocnemius attaches above the knee, while a soleus attaches completely below it. As a result of this unique division, the soleus is prioritized during seated calf raises whereas both heads work during straight-legged calf raises.

How To Work Your Legs To Get Solid Build Up

Lifters of all levels fear Leg Day. Due to the size of the legs, you should perform multiple exercises in order to avoid neglecting any part of the lower body. The work will be intense and muscle-burning, so be prepared. It is common for lifters to over-focus on the quadriceps and neglect their hamstrings and calves, but a comprehensive training session addresses all of them. Overworked muscles remain larger and stronger than undertrained muscles. It is common for people to wear shorts in public once in a while without feeling self-conscious. Here's how to build a solid set of legs without feeling self-conscious. Using classic exercises, simple techniques like supersets and peak contractions, and old-fashioned hard work, this once-a-week workout cultivates muscle while maintaining good form. Every set should be completed with near-complete muscular failure.

Back Squat

Steps To Do: Setup in a squat rack with the bar positioned across the back of your shoulders. Unrack the bar by taking one small step backward. Set your feet outside-hip width. Maintain a locked lower back and a raised chest. For optimal muscle recruitment, place your hips and knees at a parallel depth. Pause briefly before standing up.

Workout Sets: 4 sets of 8-12 reps

Rest Period: 90 seconds in between sets.

Leg Curl

Steps To Do: Choose either a seated or lying leg curl machine. The pads should be adjusted to contact your heels just a little bit above. Do not move your upper body while bending at the knees. When seated or lying, contract your hamstrings fully until the leg pad contacts your glutes (for seated leg curls). Extend your legs slowly under control for two seconds.

Workout Sets: 4 sets of 10-12 reps.

Rest Period: There is no rest before moving on to the next exercise.

Leg Extension

Steps To Do: The leg extension machine should be positioned in front of you. You should place the shin pads just above your ankles. While straightening your legs, imagine your shoelaces floating to the ceiling. Make sure your glutes and hips remain seated. Before lowering the weight, hold the peak contraction for two seconds.

Workout Sets: 4 sets of 10-12 reps.

Rest Period: Before returning to the previous exercise, take 60 seconds to rest.

High-Stance Leg Press

Steps To Do: Position your feet outside shoulder-width on a leg press machine relatively high on the platform. It activates more glutes and hamstrings. Make sure your feet remain flat while pressing through your heels to lock them out completely. Depending on your mobility, lower the weight as far as you can. Throughout the set, keep your lower back in contact with the seat. Keeping either the stretched or the locked-out positions steady, repeat reps without pause.

Workout Sets: 3 sets of 12-15 reps.

Rest Period: 60 seconds in between sets.

Seated Calf Raise

Steps To Do: Calf raises are performed seated. Lower your heels to a comfortable stretch position and unlock the weight. Take two seconds to pause. Toes should be raised as high as possible. After each rep, pause for two seconds.

Workout Sets: 3 sets of 15-20 reps.

Rest Period: 30 seconds in between sets.

Warming Up the Legs

It is essential to warm up the legs thoroughly since there are several muscles and joints involved. An improved range of motion, improved performance, and reduced risk of injury can be achieved by treating the hips, knees, and ankles.

• To perform a calf raise, squat down to a comfortable depth with your feet shoulder-width apart. Be sure to pause briefly before standing up. Immediately perform calf raises on both toes. Return to the squat position after briefly holding the top position. Perform 10 repetitions.
• The standing knee raise involves bringing one bent leg up to waist level in front of your body from a standing position. Lean forwards and backward without excessively leaning your torso. 20 reps should be performed on alternating legs.
• Stand with your feet wider than shoulder-width apart while squatting. Toes should be touched if you reach forward. Since your spine isn't under any load, slightly rounding your back is acceptable. Squat deeply by lowering your hips. It is important that your knees end up outside your arms. As you remain in the bottom position, raise both hands overhead. Keep both arms raised as you stand up. Continue this exercise for five repetitions, lowering your arms to your sides each time.

Conclusion:

“No leg day” has become gym lingo for avoiding hard work, but if you want impressive results, you must do hard work. Regardless of your gym and goal, you're now armed with plenty of options. Leg day can no longer be skipped.

By Rashmi Goel