Day-6: Legs Workout

Want to get perfect shaped Legs. Legs are the biggest part of your body to train and need the most carb intake.Here are top 5 exercises that will help you get bigger legs.If you are a newbie then be sure to take help from trainer or videos and do the exercises slowly. So let’s continue to the Legs workout.

You will have to keep some things in mind.

No of sets: 3

No of reps (repetitions): 15(for 1st set), 12(for 2nd set), 10(for 3rd set).

Rest: 45 seconds max

Exercise 1: Squats

Muscle: Glutes

Step 1: Place the barbell on your upper back and stand with your feet hip-width apart.

Step 2: Lower your hips until your thighs are parallel to the floor. Pause back up all the way, pause, then go back down to the parallel.

Step 3: Pause again, then return to the start.

squats-gainfitnessonline

Exercise 2: Angled Leg Presses

Muscle: Glutes

Step 1: Sit on the machine with your back supporting the padded form. Keep your feet on the foot plate with hip width apart. Make sure that your heels should be flat and your legs should make an angle of 90o with the heels.

Step 2: The knees should be in line with the feet and neither bowed inwards or outwards. Your bottom should not be raised from the platform. If it is, and the legs are at a sharp angle, the you need to adjust the machine. You can recognize this floor position when the knees seem to be in front of your eyes and feel cramped. Grab the assist handles.

angled-legpress-gainfitnessonline

Exercise 3: Barbell Lunges

Muscle: Glutes

Step 1: Start with placing a barbell on your upper back with a wider grip (grip should be more than shoulder width). Stand with a width of about 8 inches in your feet with your toes pointing forward.

Step 2: Take a step forward keeping your abs drawn in and your upper body straight. Slowly lower your knee down as if kneeling while keeping your other knee bent at an angle of 90o, do not let your knee touch the ground.

Step 3: Lower your body to just above the floor and hold for a moment before returning to the starting position. Repeat with the other leg.

barbell-lunges-gainfitnessonline

Exercise 4: Leg Extension

Muscle: Glutes

Step 1: Slowly raise the weight by extending both legs upwards to the straightened position.

Step 2: Do not jerk the weight up. Hold this position for one second. Slowly lower the weight back to the original position.

leg-extensions-gainfitnessonline

Exercise 5: Bench jumps

Muscle:  Glutes

Step 1: Stand in front of a bench

Step 2: Jump onto the bench and immediately jump back to the starting position on the floor

Step 3: Repeat multiple times.

bench-jumps-gainfitnessonline