You don’t need a gym membership or even home gym equipment to get a good leg day workout in. Building strong legs is about more than looking great.
Below is a leg day workout that you can do at home or at the gym. Give it a try and let me know what you think!
What are the benefits of a strong lower body?
Whether you’re walking, standing up from your seat, or squatting down to play with your kids. Your legs are key to making those things happen.
An added benefit to this leg day workout is it works large muscle groups. This means that you will be burning even more fat during this workout.
How often should I work my Legs?
You generally want to work your legs three times a week. Focus on one area at a time and spend about 20 minutes for each workout.
Don’t be tempted to overwork your legs as too much exercise without sufficient recovery between workouts could lead to injury.
How to do A Deadlift
Whether you are using additional weight or not, the deadlift is a simple movement that anyone can learn to strengthen their legs, glutes, and back.
- Stand with your knees slightly bend and your feet shoulden width apart
- Bend at the hips and knees and lower your torso
- Hang your arms in front of your knees
- Return to a standing position without changing the shape of your back.
How to do a Bulgarian Split Squat
Also known as a rear foot elevated split squat. The blugarian split squat improves strength, balance, and mobility
- Stand 2-3 feet in front of a knee-high platform.
- Extend one leg behind you and rest your toes on the platform
- Keep your torso upright and slowly bend your knee, lowering your body to the floor
- Return to the standing position
** Tip: Distribute your weight evenly on your entire foot.
How to do a Goblet Squat
Goblet squats are great because they work all of the major muscle groups of your lower body, including quadriceps, glutes, hamstrings, and calves.
- Stand with your feet slightly wider than your shoulders.
- Hold a weight with both hands at your chest.
- Press your hips back and bend your knees to lower your body to the ground
- Focus on keepin your chest tall and weight evenly distributed across both feet
- Return to the standing position
Now put it all together
4 sets of:
– 12 Deadlifts
– Run at a medium pace for 60 seconds
4 sets of:
– 12 Bulgarian Split Squats
– Run at a medium pace for 60 seconds
4 sets of:
– 12 Goblet Squats
– Run at a medium pace for 60 seconds
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