Leg Workouts

• 1 min read

Leg Workout Routine

Warm-Up

  1. Jumping Jacks – 3 sets of 30 seconds
  2. Bodyweight Squats – 2 sets of 15 reps
  3. Leg Swings (front to back and side to side) – 2 sets of 10 each side

Main Workout

  1. Squats
    • Sets: 4
    • Reps: 10-12
    • Rest: 60-90 seconds
    • Tips: Keep your chest up and knees in line with your toes.
  2. Lunges
    • Sets: 3
    • Reps: 12 each leg
    • Rest: 60 seconds
    • Tips: Step forward with one leg and lower your body until both knees are at 90-degree angles.
  3. Romanian Deadlifts
    • Sets: 4
    • Reps: 8-10
    • Rest: 90 seconds
    • Tips: Keep your back straight and hinge at your hips, lowering the weight while keeping it close to your legs.
  4. Step-Ups
    • Sets: 3
    • Reps: 10 each leg
    • Rest: 60 seconds
    • Tips: Step onto a bench or platform, driving through the heel.
  5. Calf Raises
    • Sets: 4
    • Reps: 15-20
    • Rest: 30 seconds
    • Tips: Stand on the edge of a platform, rise onto your toes, then slowly lower down.

Cool-Down

  1. Hamstring Stretch – Hold for 30 seconds each leg
  2. Quad Stretch – Hold for 30 seconds each leg
  3. Calf Stretch – Hold for 30 seconds each leg