InfoSearched
Published -
- July 30, 2019
- 1:00 pm
What’s going on guys! In today’s video, I’m gonna take you through an awesome full leg workout to help you get bigger and stronger legs!
This will be a great workout for anyone out there looking to build muscle in their lower body. This workout will consist of low reps with high weight to help build strength, and also some higher rep with lower weight to help with hypertrophy.
Full Leg Workout for Bigger Stronger Legs (LEG DAY WORKOUT!)
Hip Abductions Banded or Machine Based
Perform 3 Sets of 15 Reps
Leg Press 1st Set – 8 Reps
Rest 2 Minutes 2nd Set – 6 Reps Rest 2 Minutes 3rd Set – 6 Reps Rest 2 Minutes 4th Set – 15 Reps with a 2/0/2 Tempo
Single Leg Split Squat 1st Set – 8 Reps Rest 2 Minutes 2nd Set – 6 Reps Rest 2 Minutes 3rd Set – 6 Reps Rest 2 Minutes 4th Set – 15 Reps
Barbell RDL’s 1st Set – 8 Reps Rest 2 Minutes 2nd Set – 6 Reps Rest 2 Minutes 3rd Set – 6 Reps Rest 2 Minutes 4th Set – 15 Reps
Kettlebell Hip Thrusts 4 Sets of 15 Reps Rest 2 Minutes Between Sets
Straight Leg Calf Raise 4 Sets of 15 Reps with 3 Second Rest @ The Bottom Rest 90 Seconds Between Sets
How many exercises are included in the full leg workout discussed?
Full Leg Workout for Bigger Stronger Legs (LEG DAY WORKOUT!)
Having well-defined and strong legs not only looks great, but it also enhances overall body functionality. Getting bigger and stronger legs requires consistent workout routines to engage different areas of your legs. A proper leg day workout should include exercises that target different muscle groups, such as quadriceps, hamstrings, glutes, and calf muscles.
Here is a comprehensive guide for a full leg workout that will lead to bigger and stronger legs:
1. Squats
Squats are an excellent compound exercise that targets various muscles in the legs. It mainly focuses on the quadriceps but also engages the hamstrings, glutes, calves, and lower back muscles. Start by standing shoulder-width apart and slowly lower yourself to a seated position, then push your body back up. Ensure your back remains straight throughout the exercise and keep your core muscles tight.
2. Deadlifts
Deadlifts are another compound exercise that targets the hamstrings, glutes, and lower back muscles. It involves lifting a weighted barbell or dumbbell off the ground and standing upright. Engage your core, maintain a straight back, and keep your feet shoulder-width apart. Keep the weight at your side and avoid bending your arms; instead, use your legs to lift the weights.
3. Lunges
Lunges are a great exercise to isolate each leg’s different muscle groups, including the quadriceps, hamstrings, and glutes. Begin by standing with your feet together and step forward with one leg. Lower your body until your thigh is parallel to the ground, then push yourself back up. Repeat the motion with the other leg.
4. Leg Press
This is a weight training exercise that works the quadriceps, hamstrings, calves, and glutes. It involves pushing a weighted platform away from your body with your feet while seated on a leg press machine. You should keep your back against the seat and your feet shoulder-width apart.
5. Calf Raises
The calf muscles are essential for strong and attractive legs, and calf raises are an effective workout for them. Stand on a ledge or weight plate with your heels hanging off the edge, then push up onto your toes. Pause at the top and slowly lower back down.
Conclusion
Including a full leg workout routine in your fitness program improves your lower body strength and overall fitness. These exercises will target different muscle groups and guarantee you a well-proportioned and muscular leg. Plan a schedule that works best for you and remember to be persistent, patient and maintain proper form to avoid injuries.
