Wednesday
Wednesday – Legs Leg workouts build strength, stability, and endurance in the lower body. Exercises like squats, lunges, and leg presses target the quads, hamstrings, and glutes. Strong legs improve athletic performance, support overall balance, and enhance mobility, making them essential for a well-rounded fitness routine and daily functional movement.
DAILY GYM ROUTINE
9/24/20251 min read
1. Barbell Squats (4 sets, 8–10 reps)
Explanation: The king of leg exercises, targeting quads, glutes, hamstrings, and core.
Tip: Keep chest up, core tight, and squat until thighs are parallel or below.
Warning: Avoid rounding your back; use a spotter or safety rack if lifting heavy.
2. Walking Lunges (3 sets, 12–15 steps each leg)
Explanation: Builds unilateral leg strength, balance, and coordination.
Tip: Take controlled steps, keep your front knee aligned with your toes.
Warning: Don’t let knees cave inward; use lighter weights until form is perfect.
3. Leg Press (3 sets, 10–12 reps)
Explanation: Strengthens quads, glutes, and hamstrings with controlled heavy loads.
Tip: Keep feet flat, push through heels, and avoid locking knees.
Warning: Placing feet too low can stress knees—adjust placement properly.
4. Hamstring Curls (3 sets, 12–15 reps)
Explanation: Isolates hamstrings, crucial for balance and injury prevention.
Tip: Use a slow, controlled motion; squeeze at the top.
Warning: Don’t jerk the weights—this strains hamstrings.
5. Standing Calf Raises (3 sets, 15–20 reps)
Explanation: Builds strong calves for stability and explosive movement.
Tip: Pause at the top for full contraction.
Warning: Avoid bouncing—perform slow and controlled reps.
Warm-Up & Cool-Down
Warm-up: 5–10 minutes light cardio (bike or treadmill) + dynamic stretches.
Cool-down: Hamstring, quad, and glute stretches to reduce tightness.
General Warning
Leg workouts can be intense—don’t skip warm-ups, or you risk injury.
Start with moderate weight and gradually progress.
Expect soreness (DOMS), but sharp joint pain means stop immediately.