Leg Workouts

 

One major mistake many people make with their workout planning is skipping over the leg workouts.  While they definitely are intense to perform, you really should try and make an effort to do them regularly.  They will help build a solid foundation for your other lifts and will help to keep your body balanced.  Best of all, since the leg muscles are the largest in the body, they will burn the greatest calories during the workout as well as after, so are great for those who are looking for fat loss.

Squats are often considered the best exercise to perform for the lower body, but if you really dislike squats or cannot perform them because of an injury or limitations, then there are many other exercise varieties that you can think about instead.

 

Beginner Leg Workout

Perform each of the following exercises taking about 60 seconds of rest in between sets.  Try to use as heavy of a weight as you can for the leg press to really work on developing a maximum level of strength.  Also watch that the knees stay over top of the toes during the walking lunges to prevent injury from setting in.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Leg Press 2  8-10
  Dumbbell Lunges
2  10-12
  Leg Extensions
2  8-10
  Hamstring Curls
2  8-10
  Calf Raises
2  10-15

 

Intermediate Leg Workout

Now's the time to introduce squats into your program which are often called the 'king' of lower body exercises.  Be sure to watch that you're always maintaining good form while executing this movement.  Keep the rest periods between the first two exercises to sixty seconds and then after that decrease it down to 30 seconds total.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Squats 3  8-10
  Stiff Leg Deadlifts
2  8-10
  Lunges
2  10-12
  Standing Calf Raises
2  10-12
  Seated Calf Raises
2  10-12

 

Advanced Leg Workout

This advanced workout will first work on maximum strength development through the squat exercise and then work on increasing size and tolerance to fatigue through the remaining exercises.  For your squats use a two minute rest period and for the rest of the exercises, keep it to forty-five seconds between sets.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Squats 3  6-8
  Leg Press
2  10-12
  Lunges
2  10-12
  SuperSet Leg Extension / Hamstring Curl
2  10-12