Beginner's leg workouts are basic exercises where you just make your legs ready for starting the regular workouts, intermediate workouts will be some what advanced. Unlike upper body workouts you need some special attention for the leg workouts. You must be true to yourself to get good result for your legs. So now its time to bring out the blasting calves and muscular quads. Have a partner when you do leg workouts. Your partner will give you a last bit of energy when you can't lift anymore. So this last bit of lift is so important for your muscle development. Squat needs both your brain and body. If 10th count is the failure count, your body will scream no at 9th count where your brain should be ready for the 10th count. Let's do it.
WARM UP:
Don't forget to warm up your body especially your legs before starting the leg workouts. Without proper warm up if you start workout directly your muscle may not respond properly, so it may cause injury & pain. Start with normal sit ups, it is the best warm up for legs.
WORKOUTS:
1. Barbell squat:
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| 1.1. Barbell squat |
Barbell squat workout is the basic for the power lifting workouts. Image 1.1 shows how to do barbell squat exercise. The squat involves lowering yourself to the floor without bending at the lower back. Instead you use your legs to lower your body, keeping your spine in a neutral position. Stand with your feet hip-width apart. Press your hip back and bend your knees. Continue lowering until your knees are at a 90° bend. Pause for a count and then push through your heels, extending your knees and hips.
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| 1.2. Bad form of barbell squat |
Image 1.2 describes the bad form of the barbell squat workout. This is the important rule of power lifting. Do not bend forward when you lift. Usually if you lift heavy weight that you can't lift by your own this problem occurs. You can prevent this by wearing a gym belt when you perform power lifting. Get some advice from your trainer or experienced gym mate before you start this for first time.
Frequency :3 sets increasing weights each set or with same weights initially.
Rest :1-3 mins rest between each sets.
Repetition :10-12 initially and failure when you advance.
2. Hack squat:
Image 2.1 shows how to do the hack squat workout. To perform this exercise flex your knees, place your back against the padded surface, wedge your shoulders beat the yokes attached to the machine and place your legs fairly close together. Inhale, rotate the stop handles at the sides of the yokes to release the machine, and bend your legs. Return to the starting position exhaling as you complete the movement.
Frequency :3 sets increasing weights each set.
2. Hack squat:
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| 2.1. Hack squat |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
3. Dumbbell Squat:
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| 3.1. Dumbbell squat |
The image 3.1 shows the dumbbell squat workout. Stand with your feet slightly apart and grasp a dumbbell in each hands with your arms hanging down at your sides. Look straight ahead, slightly arch your back and squat down. Once your thighs are parallel to the floor, straighten your legs to return to the starting position. Exhale as you complete the movement.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
4. Barbell lunge:
Image 4.1 shows how to perform the barbell lunge workout. Start by placing a barbell across your upper back, use an overhand grip slightly wider than your shoulders. Stand with your feet about eight inches apart, toes facing forward. Take a step forward(2-3 feet) keeping your abs drawn in and your upper body straight. Slowly lower one knee down as if kneeling your abs drawn in and your upper body straight. Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90° angle, do not let your knee touch the ground. Lower your body to just above the floor and hold for a moment before returning to the starting position. Repeat with the other leg.
Frequency :3 sets increasing weights each set or with same weights initially.
4. Barbell lunge:
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| 4.1. Barbell lunge |
Frequency :3 sets increasing weights each set or with same weights initially.
Rest :1-3 mins rest between each sets.
Repetition :10-12 initially and failure when you advance.
5. Dumbbell Lunge:
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| 5.1. Dumbbell lunge |
The Image 5.1 shows how to perform the lunge workout. Stand with dumbbells grasped to sides lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of the front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg. Do this workout for both your legs. You can do this workout for both legs at same set or do it separately for each leg in alternate sets.
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| 5.2. Bad form of lunge |
Image 5.2 describes the bad form of lunge workout. As mentioned don't let your knees extend past your toes.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
(or)
6. Dumbbell reverse lunge:
This exercise is similar to the 5.1, here you take backward step. Image 6.1 shows how to perform dumbbell reverse lunge exercise. Hold a pair of dumbbells by your sides. Step backward with one foot until your front upper thigh is parallel with the floor and your back lower leg almost touches the floor. Return to the starting position and repeat.
Frequency :3 sets increasing weights each set.
7. Standing leg curl:
This workout is for the hamstrings of you legs. Image 7.1 shows how to do this workout. Take your position in front of the machine supporting your body with help of your hands. Attach a cuff to the end of the cable running through the low pulley. Fasten the cuff around your ankle. Tilt your pelvis forward. Bring your leg back. Repeat this procedures till you end in failure.
Frequency :3 sets increasing weights each set.
8. Dumbbell leg curl:
Image 8.1 shows dumbbell leg curl. Lie prone on a bench with dumbbells in between your feet. Then raise your leg so you get to the position as shown in the second image. The angle between your body and lower leg should be 90°. So don't stop at >90°, also don't go <90°. Now come back to original position and repeat.
Frequency :3 sets increasing weights each set or with same weight.
9. Seated leg curl:
The image 9.1 shows how to do seated leg curl workout. Take you position in the seated leg curl machine with your legs straight, ankles resting on the roller pad as given in the first part of the image. Lower the leg resting over your thighs to secure them. Grasp the handles provided on each side. Inhale and bend your knees to move the roller pad downward. Exhale as you complete the movement. Repeat this and complete the set.
Frequency :3 sets with low weight on first two weeks and increasing weights each set from fore coming weeks.
10. Seated calf raise:
12. One-legged calf raise:
(or)
6. Dumbbell reverse lunge:
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| 6.1. Dumbbell reverse lunge |
Frequency :3 sets increasing weights each set.
Rest :1-3 mins rest between each sets.
Repetition :10-12 initially and failure when you advance.
7. Standing leg curl:
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| 7.1. Standing leg curl |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.8. Dumbbell leg curl:
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| 8.1. Dumbbell leg curl |
Frequency :3 sets increasing weights each set or with same weight.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.9. Seated leg curl:
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| 9.1. Seated leg curl |
Frequency :3 sets with low weight on first two weeks and increasing weights each set from fore coming weeks.
Rest :1-3 min rest between each sets.
Repetition :10-failure.
10. Seated calf raise:
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| 10.1. Seated calf raise |
This workout is done to enhance you calf section of your legs. Image 10.1 shows the workout procedure. Take your position in the in the machine as given in the picture. Your knees should be below the roller pad, toes on edge of the block. Then raise your knees with help of your toes, use only your toes not your whole feet. Lower the leg to the starting position and repeat. If you use the feet then there is no meaning in doing this exercise. This workout may be tougher initially by after few weeks you will be alright.
Frequency :3 sets with low weight on first two weeks and increasing weights each set from fore coming weeks.
Rest :1-2 min rest between each sets.
Repetition :10-12 initially and failure when you advance.
11. Standing cable adduction:
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| 11.1. Standing leg adduction |
There are two variations in this exercise where on the first image he pulls outside leg and in second image he pulls inside leg. Stand side ways near a cable station and attach your ankle to a low pulley. Lift your inside leg toward your outside leg as far as possible while keeping the rest of your body still as shown in the second image. Return to the starting position and repeat. You should pull your leg outward against the other leg for the first type. Do any one type per week skipping any one type.
Frequency :3 sets increasing weights each set.
Rest :1-3 mins rest between each sets.
Repetition :10-12 initially and failure when you advance. 12. One-legged calf raise:
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| 12.1. One-legged calf raise |
This is the manual power workout for your calf section. You should lift your whole body weight using the toe. So this is going to be tough initially. Practice this without weights initially. Image 12.1 shows how to perform this workout. Hold a dumbbell in one hand at your side. The opposite arm should be on your hip or holding the assist handle. The opposite ankle should be behind the working ankle. Lower your body below the working surface using your calf. Return to the starting position and repeat. Don't use your whole foot for landing, also you should not touch the floor with the legs. After completing this workout for one leg continue the same procedure for second leg.
Frequency :3 sets with no weights on first two weeks and increasing weights each set from fore coming weeks.
Rest :1-3 min rest between each sets.
Repetition :10-15 initially and failure when you advance.
You are now well set with intermediate workouts. After mastering these go to advanced workouts.
From here on you can go till failure, it will surely give you an extra inch of muscles.
Warning: Doing workouts wrong may cause some serious injury where you cannot continue further.so learn it, do it perfectly. Don't go in blind manner.
You are now well set with intermediate workouts. After mastering these go to advanced workouts.
From here on you can go till failure, it will surely give you an extra inch of muscles.
Warning: Doing workouts wrong may cause some serious injury where you cannot continue further.so learn it, do it perfectly. Don't go in blind manner.
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