workout for leg day

leg day

Workout Routine

1. Squats

• Type: Barbell Back Squat
• Sets: 4
• Reps: 8-12
• Rest: 90 seconds between sets
• Form Tip: Keep your chest up, back straight, and knees in line with your toes.

2. Deadlifts

• Type: Romanian Deadlift
• Sets: 3
• Reps: 10-12
• Rest: 90 seconds between sets
• Form Tip: Hinge at the hips, keep a slight bend in your knees, and maintain a neutral spine.

3. Lunges

• Type: Walking Lunges or Reverse Lunges
• Sets: 3
• Reps: 10-12 per leg
• Rest: 60 seconds between sets
• Form Tip: Keep your torso upright and take a step long enough so that your knee doesn't go past your toes.

4. Leg Press

• Sets: 3
• Reps: 10-15
• Rest: 90 seconds between sets
• Form Tip: Place your feet shoulder-width apart on the platform and lower the weight until your legs form a 90-degree angle.

5. Hamstring Curls

• Type: Lying Leg Curls
• Sets: 3
• Reps: 12-15
• Rest: 60 seconds between sets
• Form Tip: Keep your hips down on the pad and focus on squeezing your hamstrings.

6. Calf Raises

• Type: Standing Calf Raises
• Sets: 4
• Reps: 15-20
• Rest: 60 seconds between sets
• Form Tip: Use a full range of motion and pause for a second at the top of each rep.

Cool-Down

• 5-10 minutes of light cardio (e.g., walking or slow cycling)
• Static stretches (e.g., hamstring stretch, quad stretch, calf stretch)