TOP 5 LEGS WORKOUTS

Leg Press

how to

Sit squarely in the leg press machine and place your feet shoulder-width apart on the sled. Keeping your chest up and lower back pressed into the pad, carefully unlatch the sled from the safeties. Bend your knees to lower the platform, stopping before your glutes lift off the pad. From there, powerfully extend your knees to press the weight up (but don’t lock them out at the top).

sets

3 rounds 12 reps

Pause Squat

how to

Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet at shoulder width and your toes turned out slightly. Take a deep breath and tuck your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees out as you descend. Hold the bottom position for two seconds.

sets

3 rounds 12 reps

Jump Squat

how to

Stand with feet shoulder-width apart and squat down until your thighs are about parallel to the floor but no deeper. Jump as high as you can. Land with soft knees and begin the next rep.

sets

3 rounds 12 reps

Features to start

how to

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angleUsing your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.

sets

3 sets 12 reps

Barbell Lunge

how to

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. li> Using mainly the heel of your foot, push up and go back to the starting position as you exhale.

sets

3 sets 12 reps