Leg Workout Routine

leg dumbbellLike most parts of a perfectly lean body, the legs are neither bulky nor to thin. There is still signs of muscle definition without the sight of oversized muscles. The following three exercises for your legs must be performed in succession as a triple set and should be done on the third and sixth day of your workout week. Home workout alternatives are also available.

Leg Exercises at the Gym:

Hack Squat – Lie on the back with your shoulders under the shoulder pad. Place your feet on the platform slightly higher than the base of the sled. Extend your hips and knees. Release the dock levers. Lower the sled until your knees are just short of complete flexion. Raise the sled back up by extending your knees and hips. Repeat 10 times, then move on to the next exercise immediately.

Leg Extension – Sit on the apparatus with your back against the padded back support. Place the front of your lower legs under the padded lever. Position you knee articulations at the same axis as the lever fulcrum. Grasp the handles on the sides for support. Move the lever forward by extending your knees until your legs are straight. Return the lever to the original position by bending your knees. Repeat 10 repetitions and go to the following exercise.

Prone Hamstring Curl – Lie face down on the machine and hook your legs underneath the pad. The pads should rest on the back of the ankle, below the calf. Raise the weight until it feels comfortable while holding on to the hand grips. Lower and repeat for 10 repetitions.

Leg Exercises at Home:

Squats – Stand straight with your feet apart and your arms raised in front of you. Slowly bend your knees and your hips (making you lean forward), using your own body weight as your resistance. Flex your knees until they are about perpendicular to your calves. Slowly raise yourself up, repeating this process 10 times before moving to the next exercise.

Superman (or Superwoman) – Kneel on all fours. Then slowly extend your left leg and your right arm simultaneously. Hold the position for about 10 seconds before slowly bringing them down and switch with other limbs. Repeat the process 10 times, then proceed to the next exercise.

Prone Hamstring Curl – Tie a thick rubber band using a double knot and put it around your ankles. Lie facing down. Curl the right leg by contracting your hamstring (instead of jerking your foot) towards the buttocks while keeping the left leg anchored to the floor. Slowly return to starting position. Avoid arching the back as you curl your leg. Repeat the process for 10 reps on both legs. Keep in mind that your abs should be contracted at all times.