Leg workout
Leg workout
Ready to power up your pins? Crush leg day with our epic workout plan!
Ready to power up your pins? Crush leg day with our epic workout plan!
Donkey Kickbacks
Sets: 3
Reps: 8 - 10
Start on all fours with hands directly under shoulders and knees under hips. Lift one leg towards the ceiling while keeping it bent at a 90-degree angle.
Donkey Kickbacks
Sets: 3
Reps: 8 - 10
Start on all fours with hands directly under shoulders and knees under hips. Lift one leg towards the ceiling while keeping it bent at a 90-degree angle.
Cable Pull-Through
Sets: 3
Reps: 8 - 10
Stand facing away from the cable machine with the rope attachment between your legs. Hinge at the hips, pull the cable through your legs, and then stand up straight.
Cable Pull-Through
Sets: 3
Reps: 8 - 10
Stand facing away from the cable machine with the rope attachment between your legs. Hinge at the hips, pull the cable through your legs, and then stand up straight.
Hamstring Curls
Sets: 3
Reps: 8 - 10
Lie face down on a hamstring curl machine. Curl the weight by bending your knees, bringing your heels towards your glutes. Lower the weight back down with control.
Hamstring Curls
Sets: 3
Reps: 8 - 10
Lie face down on a hamstring curl machine. Curl the weight by bending your knees, bringing your heels towards your glutes. Lower the weight back down with control.
Calf Raises
Sets: 3
Reps: 8 - 10
Stand on a raised surface with the balls of your feet on the edge. Lift your heels as high as possible by pushing through your toes. Lower your heels below the level of the platform.
Calf Raises
Sets: 3
Reps: 8 - 10
Stand on a raised surface with the balls of your feet on the edge. Lift your heels as high as possible by pushing through your toes. Lower your heels below the level of the platform.
Leg Extensions
Sets: 3
Reps: 8 - 10
Sit on the leg extension machine. Lift the weighted bar by extending your knees until your legs are straight. Lower the bar back to the starting position with control.
Leg Extensions
Sets: 3
Reps: 8 - 10
Sit on the leg extension machine. Lift the weighted bar by extending your knees until your legs are straight. Lower the bar back to the starting position with control.
Calf Press on the Leg Press Machine
Sets: 3
Reps: 8 - 10
Sit on the leg press machine with your feet on the bottom of the platform. Push the platform away by extending your ankles, lifting your heels. Lower the platform back down.
Calf Press on the Leg Press Machine
Sets: 3
Reps: 8 - 10
Sit on the leg press machine with your feet on the bottom of the platform. Push the platform away by extending your ankles, lifting your heels. Lower the platform back down.
Seated Calf Raises
Sets: 3
Reps: 8 - 10
Sit on a calf raise machine with your feet on the platform. Lift your heels by pushing through the balls of your feet. Lower your heels below the level of the platform.
Seated Calf Raises
Sets: 3
Reps: 8 - 10
Sit on a calf raise machine with your feet on the platform. Lift your heels by pushing through the balls of your feet. Lower your heels below the level of the platform.
Leg workout notes
For an effective leg workout at the gym, prioritize compound exercises like squats, lunges, and leg presses.
Focus on maintaining proper form to prevent injuries and engage muscles effectively. Gradually increase intensity and incorporate various exercises to target different muscle groups in the legs.
Ensure adequate rest between sets and stay hydrated for optimal performance.
Listen to your body, avoid overtraining, and include flexibility exercises at the end for enhanced mobility and reduced soreness.
Leg workout notes
For an effective leg workout at the gym, prioritize compound exercises like squats, lunges, and leg presses.
Focus on maintaining proper form to prevent injuries and engage muscles effectively. Gradually increase intensity and incorporate various exercises to target different muscle groups in the legs.
Ensure adequate rest between sets and stay hydrated for optimal performance.
Listen to your body, avoid overtraining, and include flexibility exercises at the end for enhanced mobility and reduced soreness.