How to do a leg workout

While men strive to work harder on the upper body, women want to gain toned, eye-catching curves, achieving a big, hard butt and thighs. If you are training at a gym you will notice how often this happens. But first of all it is important to remember the importance of training the whole body, and not just a part, so as not to have a disproportionate body. The ideal is that you switch between different training plans when you go to the gym, and one of them can be precisely the leg training, known as the leg day in English. To help you achieve the expected results, in this article we will show you what exercises to do in this type of training to know how to do a leg workout. Keep reading and take note!

Steps to follow:


Warm-up and stretching

Both warm-up and stretching are important regardless of the type of training you are doing, but especially if you are going to do a leg workout. It is important to clarify that both should not be intense, as their objective is to make the muscle tissue more malleable and to prepare the body for the performance of subsequent exercises. In this way, to warm up you can do elliptical or bicycle for 10 minutes. The load and intensity of the heating should be as low as possible, as the aim is to increase circulation and body temperature.

How to do a leg workout - Step 1


Before proceeding to explain the exercises you should do in leg training, it is important that you first consult a doctor so that he can assess your physical condition. In addition, you should never do bodybuilding exercises without the supervision of a professional, especially free weight lifting exercises. If you are just starting out at the gym, ask the professionals for help in the first few days, they will be happy to explain to you how the adjustments of all machines work and how to perform the exercise correctly, without hurting yourself or harming your health.

In our article how to start lifting weight you can find some useful information to start lifting weight.


Extending chair

The extension chair is one of the most common exercises in a leg workout. With the extensor chair, you work the quadriceps muscles (rectus femoris, vastus lateralis, vastus intermedia and vast medialis). To do this exercise, your spine should be completely against the backrest and the distance between your legs should be the same. The feet should be under the roller and pointed upwards, and you should hold your hands on the side supports in order to keep your arms straight down. It is important that your knees are not in front of the roller, if that is because you will have to adjust the back of the extension chair further back. You should perform this exercise so that your knees are extended and then flexed. You must first warm up two sets, 15 to 20 repetitions with a 30-second rest between them. Then you should do 4 sets, of 15, 12, 10 and 8 repetitions, respectively. Between each set you should take a break of one minute or less, if you can. In the extension chair, movement control is very important to avoid damaging your muscles and knees. When the person is already in the last repetitions, what often happens is to do the eccentric phase too fast, be careful with this or you may be injured. If you want to know more about the correct execution of this exercise, check out our article on how to do an extension chair correctly.

How to do a leg workout - Step 3


Roman table

Between the previous exercise and this one, you should take a one-minute break. On the Roman table we will work the glutes and hamstrings. To perform exercises on the Roman table you must lie on your stomach and hold your hands on the side supports. You should place your feet under the roller so that the roller of the machine is slightly above the ankle joint, this will help to increase the intensity of the exercise. To perform this exercise, the ideal is for the knee to reach a 90º flexion angle. If the amplitude is not sufficient to achieve it, it is best to reduce the load and improve the amplitude, otherwise the muscle will not be properly worked. Have control over the movement and do it complete and with your lower back contracted. You should do four sets of 10, 8, 6 and 6 repetitions, with a minute or a minute and a half of rest between each set. In this case the rest may be longer due to the fact that the repetitions are less but the load is more intense.

How to do a leg workout - Step 4


Free squat with barbell

Between the previous exercise and this one, you should take a 2-minute break. This is one of the most powerful weight training exercises, because in addition to working the lower muscles, I work the entire body. With this exercise you will work especially on the thighs, buttocks, lower back and abdomen. To perform this exercise the belt is an indispensable accessory to prevent injuries to the lower back and to help with trunk stability. If this is the first time that you are going to do this exercise, then it is recommended to do it in a protective cage in case the bar falls, in addition, the supervision of a professional is also recommended. The bar must be placed on the posterior shoulders, in this way we force a slight inclination of the trunk forward, generating less load on the hips. Initially, you should squat, not exceeding 90º of movement, so as not to strain your knees and muscles. You should do a warm-up series of 15 to 20 repetitions and then do 4 sets of 12, 10, 8 and 6 repetitions, respectively. Between each set, you should take a one minute and a half minute rest.

Also check out in our article What are the benefits of squats.

How to do a leg workout - Step 5


45º Leg Press

Between the previous exercise and this one you should take a 2 minute break. The 45º leg press is an excellent exercise for working quadriceps, glutes, hamstrings and abductors. But, unfortunately, it is one of the most incorrectly performed exercises in gyms. What often happens is that people end up generating impulse in their knees with their hands, not doing the exercise with the correct amplitude. To perform this exercise, you must sit on the machine and place your feet shoulder-width apart on the platform. Then you should lower the weight until your knees reach 90 degrees of flexion, it is important that this is done slowly. Then, push the weight back to the starting position, extending your legs. Prefer to put less load but do the exercise correctly and without the need to push your knees with your hands. You should do 5 sets of 15, 12, 10, 8 and 6 repetitions, respectively. Between each series, take a one-minute break.

How to do a leg workout - Step 6


Stiff with bar

Between the previous exercise and this exercise you should take a 2 minute break. The stiff exercise does not only train the hamstrings, as the glutes are also very worked on in this exercise. If you perform this exercise with your legs extended, you will be using your hamstrings more, while if you are working with your knees slightly flexed, you will be using your glutes more. To increase the range of motion, you can do the exercise on top of a step. It is important that the spine is always erect when performing this exercise. You must do 4 sets of 15, 10, 12 and 8 repetitions, respectively. Between each series you should take a one-minute break.


Steps sink with bar

Between the previous exercise and this one you should take a 3 minute break. By performing this step-by-step exercise you will be able to work your quadriceps, but also your legs and hips, in addition to helping with neuromotor control and your stimulation. The correct position for this exercise is essential as is the use of a belt. You should do 4 sets of 10 repetitions each, making a pause of between 20 and 30 seconds.


After finishing your leg training it is essential to stretch, as this will contribute to the recovery of the muscles.

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