Welcome to this killer leg workout that will help you build stronger and more defined legs. This workout consists of 6 effective exercises that will challenge your lower body muscles to the max.
Before starting the workout, it’s important to warm up properly. Spend at least 5-10 minutes doing light cardio exercises such as jogging, cycling, or jumping jacks to get your heart rate up and increase blood flow to your muscles.
Once you are warmed up, let’s begin with the first exercise:
Barbell Squat: 3 x 12 (Superset -1)
The barbell squat is one of the most effective exercises for building strength and size in your legs. To perform this exercise, place a barbell on your shoulders and stand with your feet shoulder-width apart. Lower your body until your thighs are parallel to the floor, and then push back up to the starting position.
Superset this exercise with Bulgarian Jump Squat.
Bulgarian Jump Squat: 3 x 12 (Superset -1)
Bulgarian jump squats are a great plyometric exercise that will help improve your explosiveness and power. Stand facing away from a bench or step with one foot on the bench and the other foot on the ground. Lower your body into a lunge position and then jump up explosively, switching your feet in mid-air and landing with the opposite foot on the bench.
Superset this exercise with Barbell Squat.
Plie Squat: 3 x 12 (Superset -2)
Plie squats target your inner thigh muscles and glutes. To perform this exercise, stand with your feet wider than shoulder-width apart, toes turned out at a 45-degree angle. Lower your body until your thighs are parallel to the floor, and then push back up to the starting position.
Superset this exercise with Bodyweight Split Jump Squat.
Bodyweight Split Jump Squat: 3 x 12 (Superset -2)
This is another plyometric exercise that will help improve your explosiveness and power. Start in a lunge position, with one foot forward and the other foot behind you. Jump up explosively, switching your feet in mid-air and landing with the opposite foot forward.
Superset this exercise with Plie Squat.
Leg Curl: 4 x 12
Leg curls target your hamstring muscles. To perform this exercise, lie face down on a leg curl machine and hook your heels under the padded bar. Contract your hamstring muscles to curl the bar towards your glutes, and then slowly lower the bar back down.
Calf Raise: 4 x 12
Calf raises target your calf muscles. To perform this exercise, stand with your feet shoulder-width apart and raise up onto the balls of your feet. Hold for a second, and then lower back down.
Remember to take a 30-second rest between each set and 1-2 minutes of rest between each exercise to allow your muscles to recover. And don’t forget to stretch your legs after your workout to reduce muscle soreness and improve flexibility.
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