Leg Workouts at the Gym can help you build strength, endurance, and muscle mass in your lower body. We shared a comprehensive study on targeting all major muscle groups, including the quadriceps, hamstrings, glutes, and calves. Once you are done with your shoulder workout on Friday, we recommend training your legs every Saturday. Be aware that training legs as a beginner can be a little more difficult than those who are used to it. Therefore, it is advised to begin your workout with warm-up exercises and go for light weight to avoid any injuries. However, let’s dive deep into our comprehensive article:
Table of Contents
Leg Workouts at the Gym on Saturday
We always recommend to do warm-up exercises before you begin to train your major muscles. Warming-up muscles is necessary to get the blood flowing to your muscles and prepare your joints for exercise. This can be acheived through a Light Cardio (jumping jacks, running, biking or cycling) Dynamic Stretching (legs swings, high knees, walking lunges).
Caution: Do not perform exercise on an empty stomach or on a full meal or snacks. Otherwise, it may cause you to become hypotension. Try to eat a moderate meal 2-3 hours before exercise.
1. Barbell Back Squat
Begin your Saturday workout routine with a compound exercise, Barbell Back Squat, that targets a variety of lower body muscles, including glutes, hips, quads, hamstrings, and calves. Note that the exercise can be done with or without barbell or rod. Beginners who want to train their lower body should start barbell back squat without a barbell or with an empty barbell. Here’s how you can perform the exercise:
Set up:
As said earlier, this exercise can be done with or without a barbell, depending on an individual strength.
However, in case of a barbell, find a barbell, with your feet shoulder-width apart. Rest the barbell behind your head, preferably on your shoulders, with back straight.
Motion:
Lower you body while keeping your back straight and knees tracking over your toes. Lift your body again to the starting point. Focus on maintaining proper form and ask for support if needed.
Sets:
4
Repetitions:
8-12
Rest Time:
1-2 minutes between sets
2. Lunges
Lunges, an another effective exercise that is usually added in leg workouts at the gym. It primarily targets the quadriceps, hamstrings, calves, and glutes. You can walk while balancing your lower body or perform the exercise in one position. This exercise can be performed with or without dumbbells. Here’s how one can execute this training:
Set up:
Find a pair of dumbbells with your feet shoulder-width apart. Relax by hanging your arms down or holding your waist with them if there is no weight.
Motion:
Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
In case of walking: Keep stepping forward with one after another leg while bending your hips until both knees are bent at a 90-degree angle.
In case of fixed position: Stand with one foot forward and one foot back, lower your body until knees are bent at 90-degree angle, and push through your front heel to return to the starting position.
Sets:
3
Repetitions:
12
Rest Time:
1-2 minutes
3. Leg Press
Leg Press exercise that targets quadriceps, hamstrings, and glutes is done with the help of a machine. It is one of the effective and leading lower body exercises that is performed in leg workouts at the gym. Also, you must have noticed people do not skip this exercise when they intend to build their leg muscles. Nevertheless, let’s learn how to do it:
Set up:
Sit on an incline leg press machine and relax your back against the backrest. Adjust the weight according to your strength and keep your feet flat on the platform.
Motion:
Press through your heels to extend your legs and then release to bring them back to the starting position. Make sure you perform the entire exercise nice and slow in motion. Always, put some extra efforts to maintain the range of motion that will help you perform the exercise correctly and avoid any injury.
Sets:
3
Repetitions:
10-15
Rest Time:
1-2 minutes between each set
Caution: Do not forget to lock the machine before you release the weight.
4. Hamstring Curls
Hamstring Curls primarily targets hamstrings but also engages the calves and glutes to a lesser extent. To perform hamstring curls during leg workouts at the gym, a lying curl or hamstring curl machine can be used. However, the instructions are listed below:
Set up:
Adjust the weight according to your fitness level, lie face down on the hamstring curls machine, and lock your legs under the padded lever. Ensure your knees are aligned with the machine’s pivot point and your legs are fully extended.
Motion:
Flex your knees to bring the padded lever as close to your buttock as possible and exhale. Slowly return to the starting position, extending your legs fully, and inhale in the phase.
Sets:
3
Repetitions:
12-15
Rest Time:
60-90 seconds
5. Leg Extension
Leg Extension primarily targets quadriceps, the large muscles at front of the thighs, and is done with the help of a machine. Again, this is one of the popular exercises in the leg workouts at the gym that you must have seen in every gym. Here’s how to do it:
Set up:
Find a leg extension machine, sit on it with your feets locked under the padded lever, and rest your back against the backrest. Adjust the weight according to your comfort level or strength.
Motion:
Slowly raise your legs until they are fully extended, squeeze your thighs, and then bring them down back to the starting position.
Sets:
3-4
Repetitions:
10-15
Rest Time:
60-90 seconds
Note: We recommend beginners to start with an empty or low weight to avoid regrets later.
Hurrah!!! we are done with our leg workouts at the gym. But still, if there is anything you want to know, please feel free to reach us or comment below.
