Unless you have knee problems, you have no excuses to skip leg day. Which are the most important muscles of the main body? Then you have no idea how much leg workouts gain your body with many benefits like increasing growth of Hormone, and Testosterone, which the most important hormone to build a beautiful a body.

In addition to work your upper body, you have to do some squats and deadlifts, because during squad exercise your arms hold the bar while your abs stretch to maintain the weight. Strong legs automatically mean strong upper-body, but it is never the opposite because many people skip leg days which is mentally challenging and that is what help you build your mental endurance. So let’s start with:

I – BARBEL SQUAT :

Benefits 

Squats are the most important leg exercise; they add a tremendous amount of muscle from your upper body to your lower back. Your entire body will extract benefits from them, as strengthening your chest, abs, lower back or increasing testosterone.

Warm up ( 25 seconds rest ) 

  • 2 sets of 12 reps.

Hard work (45 seconds rest ) 

“Increase weight / Push hard in every set”

  • 3 set of 8-10 reps.

II – STIFF LEG DEADLIFT :

Benefits 

Doing the stiff-leg deadlift allows you to develop hamstrings, the upper-back muscles, even the lower-back muscles. Recovery will never be an issue because you can do as many as you want as a beginner, it will never be a problem. Plus that training stiff-leg deadlift will make you safe on your other movements such as you squat you are not going to bending your knees so much, but your posture which is going to give a nice symmetrical balance.

Warm up ( 25 seconds rest ) 

  • 2 sets of 12 reps.

Hard work (45 seconds rest ) 

“Increase weight / Push hard in every set”

  • 3 set of 8-10 reps.

III – GOOD MORNING EXERCISE :

Benefits 

The good morning exercise may be great for your glutes and hamstrings as long as you are doing it properly, you can get flexibility for your hip and strengthening a large muscle group.

Due to performing it in a proper way you want to place a bar on the right back of your shoulders. You want it to be away from your neck. Then you are going to open up shoulder joint mobility. Finally take it from there to the exercise.

Warm up ( 25 seconds rest ) 

  • 2 sets of 12 reps.

Hard work (45 seconds rest ) 

“Push hard in every set”

  • 3 set of 8-10 reps.

IV – BARBELL LUNGE :

Benefits 

First of all, lunges hit almost everything in you lowe-body, they work those quads in the front glutes and hamstrings in the back, even calf muscles.

So there is plenty ways to make lunges as walking lunges, stationary lunges or curtsy lunges by bringing one foot behind you at a diagonal and you can even make side lunges. You want to make sure that your both legs are bending at 90 degrees.

Warm up ( 25 seconds rest ) 

  • 2 sets of 12 reps.

Hardwork (45 seconds rest ) 

” Push hard in every set”

  • 3 set of 8-10 reps.

 + SUPERSET

V- LEG EXTENSIONS  :

Benefits 

Leg extensions one of the best lower body exercises, it provides many advantages. As promoting blood flow to the lower part of your body, it does not stop there. Also, it improves blood flow to the biggest muscle group in your body which is hamstrings and quadriceps.So without these muscles, you lose about 40% of your body.

Make sure you do it with much energy, because as I said this exercise is an important use why? Sciatica is a nerve that runs all the way from you back down to the base of your foot. So what is right about this training is that you are going to help the muscle get to release it and help build more fluid to rebuild a stronger muscle.

Warm up ( 25 seconds rest ) 

  • 2 sets of 12 reps.

Hard work (45 seconds rest ) 

” Increase the wieght /Push hard in every set”

  • 3 set of 8-10 reps.

VI- SEATED LEG CURLS :

Leg curls work the inner hamstring that is composed of three muscles. It will improve the shape of legs side on working the leg biceps.

Warm up ( 25 seconds rest ) 

  • 2 sets of 12 reps.

Hard work (45 seconds rest ) 

” Increase the weight /Push hard in every set”

  • 3 set of 8-10 reps.

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