How to Perform this Workout
These exercises are formatted as a superset to minimize rest time and maximize muscle growth. For each superset, perform the first exercise immediately followed by the second exercise, this is considered one set. Repeat this superset for the recommended number of times.
Warm-Up
These workouts will consist of some heavy compound lifts so it’s important to warm up properly. Before you begin, it is important to warm up your muscles. This will help prevent injury and improve your performance.
To begin the warm-up, start by performing some dynamic stretching exercises. These exercises should focus on the muscles you will be working. For example, if you are going to be doing a lot of squatting, you should focus on stretching your hips and thighs. You can also warm up by doing lighter variations of the exercises you will be doing. For example, if you are going to be squatting with a barbell, you can start by doing some bodyweight squats.
The Ultimate Leg Workout
Superset 1
For this superset, rest time has been included to prevent over-exhaustion. If the exercises are too difficult, you may extend the rest
Romanian Deadlift
Sets: 4Â Â Â Â Â Â Reps: 8 Â Â Â Â Â Rest: 90s
To perform the Romanian Deadlift, start by holding a barbell in front of your thighs with an overhand grip. Bend your knees slightly and hinge at the hips to lower the barbell down your shins until you feel a stretch in your hamstrings. Keep your back straight and core engaged throughout the movement. Reverse the motion by thrusting your hips forward and standing up tall.
Front Squat
Sets: 4 Â Â Â Â Â Reps: 8 Â Â Â Â Â Rest: 90s
To perform the front squat, start by holding a barbell in the rack at shoulder level with your palms facing forward. Step under the bar and place it across the front of your shoulders. Take a step back and position your feet hip-width apart. Bend your knees and hips to lower your body into a squat. Keep your chest up and knees in line with your toes. Reverse the motion by driving through your heels to stand back up.
Superset 2
Seated Hamstring Curl
Sets: 3 Â Â Â Â Â Reps: 10 Â Â Â Â Â Rest: 0s
To perform the seated hamstring curl, start by sitting on a bench with your knees bent and feet flat on the floor. Place your heels under the pads of a hamstring curl machine and position your knees just over the edge of the bench. Curl your heels up towards your glutes, contracting your hamstrings. Reverse the motion by straightening your legs and returning to the starting position.
Seated Leg Extension
Sets: 3 Â Â Â Â Â Reps: 10 Â Â Â Â Â Rest: 60s
To perform the seated leg extension, start by sitting on a leg extension machine with your knees bent and feet flat on the floor. Place your ankles under the pads of the machine and position your knees just over the edge of the bench. Extend your legs, contracting your quadriceps. Reverse the motion by bending your knees and returning to the starting position.
Superset 3
Calf Raise
Sets: 3 Â Â Â Â Â Reps: 10 Â Â Â Â Â Rest: 0s
To perform the calf raise, start by placing your feet hip-width apart and holding weights in your hands. Place your right hand on a wall or other stable surface for balance. Keeping your core engaged, raise your heels so you are standing on your toes. Hold this position for a moment before lowering back down to the starting position. Repeat this exercise for the recommended number of reps.
Lunge Jump
Sets: 3 Â Â Â Â Â Reps: 15 Â Â Â Â Â Rest: 60s
To perform the lunge jump, start by standing with your feet hip-width apart. Step forward with one leg and lower your body into a lunge. Both of your knees should be bent at 90-degree angles. From this position, jump up and switch legs in midair, landing in a lunge with your opposite leg forward. Repeat this movement for the prescribed number of reps.
Leg Workout for Beginners
If you are new to leg workouts, or if you have any injuries or limitations, there are some exercises that you can do to still get a great workout.
Bodyweight Squats
Sets: 4 Â Â Â Â Â Reps: 15-20 Â Â Â Â Â Rest: 60s
To perform a bodyweight squat, start by standing with your feet hip-width apart. Bend your knees and hips to lower your body into a squat. Keep your chest up and knees in line with your toes. Reverse the motion by driving through your heels to stand back up.
Dumbbell RDL
Sets: 4 Â Â Â Â Â Reps: 10 Â Â Â Â Â Rest: 60s
To perform the dumbbell RDL, start by holding a dumbbell in each hand with your feet hip-width apart. Bend your knees slightly and hinge at the hips to lower the weights down your shins until you feel a stretch in your hamstrings. Keep your back straight and core engaged throughout the movement. Reverse the motion by thrusting your hips forward and standing up tall.
Seated Hamstring Curl
Sets: 3 Â Â Â Â Â Reps: 10 Â Â Â Â Â Rest: 60s
To perform the seated hamstring curl, start by sitting on a bench with your knees bent and feet flat on the floor. Place your heels under the pads of a hamstring curl machine and position your knees just over the edge of the bench. Curl your heels up towards your glutes, contracting your hamstrings. Reverse the motion by straightening your legs and returning to the starting position.
Calf Raise
Sets: 3 Â Â Â Â Â Reps: 10 Â Â Â Â Â Rest: 60s
To perform the calf raise, start by placing your feet hip-width apart and holding a weight in your left hand. Place your right hand on a wall or other stable surface for balance. Keeping your core engaged, raise your heels so you are standing on your toes. Hold this position for a moment before lowering back down to the starting position. Repeat this exercise for the recommended number of reps.
Leg Workout for Home Gym
Bodyweight Squats
Sets: 4 Â Â Â Â Â Reps: 15-20 Â Â Â Â Â Rest: 60s
To perform a bodyweight squat, start by standing with your feet hip-width apart. Bend your knees and hips to lower your body into a squat. Keep your chest up and knees in line with your toes. Reverse the motion by driving through your heels to stand back up.
Single-Leg Bodyweight RDL
Sets: 4 Â Â Â Â Â Reps: 10 Â Â Â Â Â Rest: 60s
To perform the single-leg RDL, start by standing on your left leg with your right foot raised behind you and your hands at your sides. Hinge at the hips to lower your body until your torso is nearly parallel to the floor. Keep your back straight and core engaged throughout the movement. Reverse the motion by thrusting your hips forward and standing up tall.
Lunge Jump
Sets: 3 Â Â Â Â Â Reps: 15 Â Â Â Â Â Rest: 60s
To perform the lunge jump, start by standing with your feet hip-width apart. Step forward with one leg and lower your body into a lunge. Both of your knees should be bent at 90-degree angles. From this position, jump up and switch legs in midair, landing in a lunge with your opposite leg forward. Repeat this movement for the prescribed number of reps.
Bodyweight Calf Raises
Sets: 3 Â Â Â Â Â Reps: 15-20 Â Â Â Â Â Rest: 60s
To perform the bodyweight calf raise, start by standing with your feet hip-width apart. Place your hands on a wall or other stable surface for balance. Keeping your core engaged, raise your heels so you are standing on your toes. Hold this position for a moment before lowering back down to the starting position. Repeat this exercise for the recommended number of reps.
Summary
The ultimate leg workout for muscle-building is a comprehensive guide that includes a warm-up, superset exercises, exercises for beginners, exercises for the gym, and exercises for home gym. This article prioritizes the muscle-building aspects of the exercise and how to perform the exercise. By following this guide, you can achieve great results in building muscle mass in your legs.
Are you looking to get fit? Look no further! Our fitness programs are designed to help you build a strong and aesthetic physique. We also provide easy-to-follow routines that will fit any schedule. With our fitness programs, you'll have the tools you need to build muscle and achieve your fitness goals. Click the link below to get started!
