Strong legs are vital for your overall health. Ordinary everyday activities like walking necessitate leg strength. Including a workout for legs into your daily routine is vital for your health.
Creating an effective leg workout is not rocket science. There is no single best leg workout. Instead, the best strategy is to adopt various leg workouts to target various parts of your lower body.
Simple is always better when designing an effective workout for legs. The basic lower body movements —such as hip hinges (deadlifts), squats and lunges — should take up most of your workout. The general rule of thumb is to begin with a squat movement, then a hip-hinge movement, and finally single-leg movements.
After you have improved your body stamina and strength due to these movements, you can challenge yourself with other varied movements.
Moreover, if you are a beginner hoping to boost your general fitness levels, select 3–5 exercises per leg workout to focus on major movements, performing at your peak. Do not overstretch your workouts , lest they strain or injure your body.
For your warmup, begin with 5 minutes of light to increase heart rate and blood flow. Subsequently, perform your stretches with movements like leg swings, hip openers, bodyweight squats, and lunges. After your workout, you can continue your stretching. Focus on 3 to 5 sets of exercises.
We focus on five major leg workouts below:
This workout focuses on the back of your body, including the glutes and hamstrings.
This exercise trains the front of your body — especially your quads.
Walking lunges challenge your balance, as well as your quads, hamstrings, and glutes.
Boost your leg strength, balance, and power with a stepup.
Doing a leg curl with a machine can isolate your hamstrings and calves
If you are a beginner, select 3–5 exercises, do them well, and watch your leg strength increase.
Note that what makes the most difference in muscle growth is your resistance training volume (how many sets and reps you are doing). Higher volume sessions (3 sets of 12 reps, or even 4 sets of 8 reps) usually offer better results than working the same muscle group multiple times in a week .
 N. Davis, “Leg workouts: The 15 best leg exercises, and how to plan a Leg Day,” Healthline, 12-May-2021. [Online]. Available: https://www.healthline.com/health/fitness/leg-workout. [Accessed: 11-Aug-2022].
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