Legs are probably an essential part of the body. So before diving into leg day workout, let’s understand our legs and leg muscles.
LEG MUSCLE ANATOMY.
There are several muscles in the legs. Some of the prominent leg muscles are.
- HAMSTRINGS- These muscles for the back of your thighs.
- QUADRICEPS- These muscles are at the front of your thighs.
- ADDUCTORS– These muscles are on the inner side of your thighs.
- CALVES- Calves contain three chief muscles. The gastrocnemius is the uppermost muscle. Then comes soleus, which lies underneath the gastrocnemius muscle. The tibialis posterior is deep inside the calf.
- SHINS- The shins are composed of a strip of tibialis anterior muscles.
- GLUTES- The glutes contain three muscles, medius glutes, Maximus glutes, and minimus glutes. These are present in the hip region.
How to make a leg day workout or any workout more effective?
ENOUGH AND RIGHT EATING.
It is very crucial to have a body that is adaptive to toned and muscular legs.
One can never have muscular legs with a slender body. Or, toned legs with a fat body.
Eat accordingly, and work on the whole body, not just on one particular part.
STAY HYDRATED
To get most out of your workouts, you need to stay hydrated. Lack of water in the body leads to speeding up the use of glycogens. This rapid use of glycogen leads to a lack of glycogen in the body. And, this lack of glycogen leads to muscle fatigue, hence poor performance.
(Glycogens are carbohydrates stored in the body.)
HAVE PROPER REST.
Give rest to the body part that you want to build.
After you work out, the muscles lose strength and get stronger while healing.
This process is called super-compensation.
So, rest is essential.
VARY MOVEMENTS AND VOLUME.
Isolated exercises are very beneficial. But, you will not notice results until you work on the neighboring muscles as well.
Accordingly, it is essential to work on your upper body side by side.
Also, do not hold on to the same weight or the same number of repeats. Keep on adding weights while you get habitual of the current volume.
GRIP HARDER.
When you make a hard grip, it helps you manage heavier weights.
Also, it helps build more muscles that are thick furthermore strong.
DO NOT TRAIN YOUR LEGS TOO MUCH.
Usually, one heavy workout of a specific part in a week is sufficient. Training too much can be critical for the muscle.
Keeping these essential things in mind, let us look at some very active leg day workouts. Each leg day workout has countless modifications.
Different people have different needs. Some people want to get rid of the leg fat, and some want to build muscles. Some are willing to work out and look for ways to keep their legs active and fit. We have something in store for everyone.
HOW TO TONE YOUR LEGS AND LOSE FAT FROM LEGS?
This leg day workout will help you get toned legs, and also to reduce the fat.
SQUATS
(10 repeats per set)
What it targets?
It is a lower-body activator. It helps activate, tone, build and strengthen legs and core muscles. Moreover, it helps shape a nice butt.
How to do?
•Stand straight with your hands close to your body.
•Bend knees like you bend while sitting on a chair.
•Move your hands forward, parallel to the ground.
•Make sure your knees do not go beyond your feet level.
•And, your thighs are too parallel to the ground.
(Add4 repeats after each week)
Rest- 20seconds
STEP-UPS
(20 repeats per set)
What it targets?
It focuses more on the lower body plus core and comparatively lesser on upper body activation. It is useful when it comes to burning calories.
How to do?
•Stand in front of a step.
•Place your right foot on the step while the left foot is still on the ground.
•Switch feet simultaneously, so, when you land your left foot on the step, your right foot land the floor.
(Add5repeats after each week)
Rest- 20seconds.
HIGH KNEES
(20 repeats per set)
What it targets?
It is an intensive cardio workout targeting legs and core. It seems easy as you see it, but, feels tough as you do it. The pain is always worth it.
How to do?
•Stand straight and lift your right knee as high as possible.
•Place it back to the ground, repeat the same with the left knee, and gradually pick up speed.
(Add 5repeats after each week)
Rest- 20 seconds
CROSS OVER LUNGES
(20 repeats per leg, each set)
What it targets?
It targets thigh muscles and core muscles.
How to do?
•Stand straight with your legs apart and hands-on waist.
•Take your right foot back, behind your left foot and bend down.
•Make your left knee and right calf parallel to the ground.
•Stay there for a second then lift back your body up.
•Now, get back into the standing position.
(Add 4repeats after each week)
REST- 30 seconds.
BRIDGE
(20 repeats per set)
What it targets?
It is an effective leg day workout to do. It majorly helps strengthen the core, spine, thighs, calves, and glutes.
How to do it?
•Lie on back with the hands at sides, knees bent and put feet flat on the floor under the knees.
•Raise your hips to create a straight line from your shoulders to knees.
•Tighten your abdominal and buttock muscles while doing so.
•Hold for 20 to 30 seconds and then return to the starting position.
HOW TO BUILD LEG MUSCLES?
To build muscular legs, you need to take leg day workout very seriously. The results are impressive only when you do more than your best.
BARBELL SQUAT.
(4 sets of 5-8 repeats)
What it targets?
Squats affect your complete body but, quads and glutes get trained the most.
How to do it?
•Place the barbell at the top of the traps.
•Stand with your feet turned out and hip-width apart. Face forward with your chest up.
•Lower yourself, but avoid moving your butt backward.
•Your knees should not go beyond your feet when you bend.
•Keep the torso upright.
•Continue to go down while keeping the weight on the front heel.
•As soon as your upper and lower legs come in contact, lift back the weight upward.
LEG PRESS
(4 sets of 6-8 repeats)
What it targets?
It targets quads, hams, glutes, and calves when done with desired variations. It is a must-do leg day workout.
How to do it?
•Lay down on a leg press machine.
•Plant your feet on the platform, shoulder-width apart. (modifying the width helps to change the target area)
•Extend your legs while pushing the platform up. DO NOT LOCK YOUR KNEES.
•For the initial position, your upper and lower body should make a 90-degree angle.
•Lower the platform slowly while inhaling. Lower until there is a 90-degree angle at your knees, between your upper and lower legs.
•Push back to the initial position using the heels and quads.
WEIGHTED WALKING LUNGES.
(4 sets of 8-10 repeats)
What it targets
It targets quadriceps, glutes, hamstrings, calves, and core muscles.
How to do it?
•Stand straight with your arms at your sides. Hold a dumbbell or plate in each hand. Keep your upper body straight while doing so.
•Step forward with one of your legs, keep your arms relaxed.
•Stabilize the foot that is in front and start lowering the knee of the other foot.
•Lower until the calf of the leg at the back becomes parallel to the floor. When you do so, the thigh of the leg at the front becomes parallel to the ground. Stay in this position for a second.
•Now, without moving the leg in the front, bring the leg at the back forward.
•Again make the calf and thigh parallel to the ground and stay in that position for a second.
CALF RAISES
(4sets of 10-12 repeats)
What it targets?
It is an isolated leg day workout that targets the calves. Bodyweight is enough but, you can add weights too.
How to do it?
•Adjust the calf raise machine according to your height.
•Stand with your shoulders placed under the pads with your toes facing forward.
•Stand with your upper body erect and toes in the position according to the part of the focus.
•Keep knees slightly bend. It will be your starting position.
Raise your heels as high as possible and flex your calf. Exhale while doing so.
•Ensure that the knee is stationary at all times. DO NOT BEND THE KNEES.
•Stay in this position for a second and then start to get low.
•Go back slowly to the starting position. Bend until your calves stretch. Inhale while doing so.
(POSITION OF TOES VARY TO CHANGE THE REGION OF FOCUS.)
DEADLIFT
(3 sets of 8-10 repeats)
What it targets?
It targets your hamstrings and glutes. It is the most prominent leg day workout.
How to do it?
•Stand against the barbell with half of your feet under it.
•Bend and hold the barbell with your hands planted shoulder-width apart.
•Now, bend your knees until your shins touch the bar.
•In this position, straighten your back.
•Inhale, and lift the weight up to hip level.
•Lock your hips and knees while keeping the weight lifted. Stay in this position for a second.
•Now, return to the floor by moving your but back and bending knees.
•REST below for a second and repeat.
ROMANIAN DEADLIFT
(3set of 8-10 repeats)
What it targets?
It targets gluteus maximus, hamstrings, and adductors.
How to do it?
•Hold a bar at hip level with a floor facing grip.
•Bend by moving your but back, and keeping the shoulders back. •Keep the bar close to your body, and look forward while bending.
•Reach your maximum low and stay there for a second.
•Now lift the weight back to the hip level by moving your butt forward.
There are many other useful exercises to complete your leg day workout. But, these are the most effective ones. So, including just these in your leg routine will show impressive results.
IF NOT WORKOUT THAN WHAT?
If you do not have time to work out, then this is for you.
Also, this will help you keep your legs active and healthy.•
Walk more.
Try cycling.
Skip rope.
Dance often.
Sprint runs.
Do stretching.
Try not to sit for too long.
KEEP YOUR LEGS FIT, HEALTHY AND STRONG.
(We told you ways to accomplish all three.)
DO TELL US WHICH IS YOUR FAVORITE LEG DAY WORKOUT IN THE COMMENTS SECTION BELOW.
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