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Legs workouts need to include a variety of exercises because of the different muscles in your legs. Your leg exercises at home may not be working as well as you hope.
It may be time to try working those legs out at the gym. Include these gym exercises in your leg workout routine to make the most out of your gym time.
Make the Most Out of Your Legs Workouts
Pre-Workout Supplement
A pre-workout supplement goes great with your pre-workout meal to boost your performance at the gym. If you’re worried about staying up all night because of pre-workout stimulants, try BurnPM.
It has a nitric oxide blend without any caffeine. It’ll help your circulation throughout the workout but will not affect your sleep.
Warm-Up Your Leg Muscles
When you get to the gym, spend the first 15 minutes warming up your leg muscles. Do 5 minutes of LISS cardio, then warm up your knees and stretch your hip flexors. This will help prevent injury and cramps by boosting the blood regulation into the muscles.
Exercises You Need in Your Legs Workouts
1. Barbell Squats
Squats are one of the essential leg workout exercises for your knees and hamstrings. Place your shoulders under the barbell and lift it up off the rack.
Then slowly go down, careful not to let your knees go past your toes. This is to make sure you’re targeting your hamstrings instead of your knees. Do 4 sets of 12-15 reps each set.
2. Barbell Reverse Squats
Barbell reverse squats are similar to normal barbell squats. But instead of squatting down, you step back with one foot and do a lunge. Do 4 sets for each leg with 10-15 reps in each set.
3. Prone Hamstring Curls
Lie down on the machine and make sure the weights are on the soleus muscle of your legs. To do this exercise in proper form, keep your toes pointed out and your chest down. Do 4 sets with 10-15 reps in each set.
4. Seated Leg Extensions
Seated leg extensions focus on the quads of your legs. To target your outer quad muscles, keep your feet wider apart than your knees, and keep them close to target the inner quad muscles. Do 4 sets with 10-15 reps in each set.
5. Seated Straight Leg Calf Raises
Get on a seated calf machine for this exercise. Press your toes against the weight and press forward without using your knees. Make sure you stretch your calf during each rep. Do 4 sets with 10-15 reps in each set.
Watch the proper form for these exercises in this video from our youtube channel V Shred!
You may have been working on your leg muscles for weeks now but barely see any significant results. This may be due to the wrong form or doing simple exercises which don’t engage the right leg muscles.
To make the most of your leg day workout, make sure you include these leg exercises to target different muscle groups in your legs. Most importantly, don’t forget to stretch in between every exercise and after your legs workouts to minimize the risk of fatigue or injury.
What exercises do you do during leg day? Tell us in the comments section below!
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