Leg Day: Lower Body Strength and Endurance
Posted by: Nerapy on November 17, 2023
exercise, fitness, fitness routine, healthy living, leg day, WOD, working out
Leg day is a crucial part of a balanced workout routine, promoting lower body strength and endurance. This plan targets all the major muscle groups in the legs, including the quadriceps, hamstrings, glutes, and calves, for a comprehensive leg workout.
The Workout Plan:
- Warm-Up (5-10 minutes):
- Light cardio, such as walking or cycling.
- Leg swings and ankle circles to prep the joints.
- Quadriceps (15 minutes):
- Squats – 3 sets of 8-12 reps
- Lunges – 3 sets of 10 reps per leg
- Leg Press – 3 sets of 10-12 reps
- Hamstrings and Glutes (15 minutes):
- Deadlifts – 3 sets of 8-12 reps
- Hip Thrusts – 3 sets of 12 reps
- Hamstring Curls – 3 sets of 10-12 reps
- Calves (10 minutes):
- Standing Calf Raises – 3 sets of 15 reps
- Seated Calf Raises – 3 sets of 15 reps
- Cool Down (5-10 minutes):
- Stretching focuses on the quadriceps, hamstrings, glutes, and calves.
- Foam rolling for muscle recovery.
Tips for Success:
- Increase weight gradually to avoid overloading the joints.
- Maintain a controlled pace; don’t rush the reps.
- Ensure full range of motion for maximum muscle engagement.
Leg day should never be skipped—strong legs are the foundation of a powerful body. Aim to incorporate this workout into your routine once or twice weekly, allowing for proper rest and recovery. As always, adjust weights and reps to match your fitness level and consult a professional if needed.
