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Full Leg Workout Routine. How to Get Strong Legs

Full Leg Workout Routine. How to Get Strong Legs

I have already talked about my favorite leg exercises with weights in my previous article. Now I want to share with my full leg workout routine which will show you how to get strong legs, target and hit all your leg muscles. I will explain about exercises, my recommended sets and repetitions, and tips which will help you to work out most efficient.

 

Warm up

Warm up before every workout session is very important because it can help you to avoid injuries and lift heavier weights. My personal choice is high intensity walking on a stair machine for five minutes. This warm-up works best for me because it warms up my joints and muscles and increasing my heart rate. You can also do five minutes of dynamic stretching.

 

Recommended dynamic stretching exercises before legs workout

Toe touch overhead reach. Stand straight with your feet at shoulder width and arms in a neutral position. Slowly lift your hands up and try to reach sealing as high as possible, then slowly bend down and reach your toes. Repeat the sequence.

 

Active hand. Hang on pull up bar with arms slightly wider than shoulder width. Relax your shoulder and let them and your backstretch, then pull up yourself slightly while keeping your arms straight, but not locked and lift your shoulder blades slightly. Repeat the sequence.

 

Standing bicycle. Stand straight with your feet at shoulder width and hands behind your head. Raise your left knee up towards your chest and twist your upper body to touch your left knee with the right elbow, then rotate your body back to a straight standing position and switch sides. Repeat the sequence.

 

Arm circles. Stand straight with your feet at shoulder width. Extend your arms to the sides of your body at shoulder height and start rotating them to complete a full circle, after 10-30 seconds switch direction.

 

Barbell or dumbbell squats

This exercise primarily focuses on your quadriceps and glutes and secondary on your hamstrings, calves, and core.

 

How to execute this exercise correctly

  • Stand with your feet about shoulder width and hold a bar across your upper back, or dumbbells next to your body, palms facing each other.
  • Your knees should be slightly bent and your toes turned from each other slightly.
  • Keep your head in a natural position, your abs tight and back straight.
  • Slowly start squatting down controlling the weight and keeping your back straight as you would as if you were going to sit in the chair.
  • Squat as low as you can, ideally at least where your tights come parallel to the floor or lower.
  • Keep the weight center in your heels, not in your toes and return to a standing position.
  • Repeat between 6 – 8 repetitions. 5 sets.

 

 

Barbell hip thrust

This exercise primarily focuses on your glutes and secondary on quadriceps, hamstrings, and core.

 

How to execute this exercise correctly

  • Sit on the ground with a bench directly behind you and your shoulder blades rested against the bench.
  • Have a loaded barbell over your legs. I recommend using a pad on the bar to reduce the discomfort by lifting a heavy barbell with your hips.
  • Start pushing the bar up slowly with your hips. Shoulders supported on the bench at all times.
  • Your feet should be at shoulder width and at 90-degree angle at your knees.
  • Lift barbell until your hips and body are in a horizontal position.
  • Stop for a second at the top and squeeze your glutes.
  • Slowly lower the barbell down controlling your negative.
  • Repeat between 8 – 15 repetitions. 3 sets.

 

Bulgarian split squats with dumbbells

This exercise primarily focuses on your quadriceps and glutes and secondary on your hamstrings and core.

 

How to execute this exercise correctly

  • Hold a dumbbell in each hand palms facing each other.
  • Step forward with one foot and rest your rear foot on a bench, with your rear top of the foot facing down.
  • Bend your front knee to lower yourself and make sure that your front knee doesn’t pass your toes at the bottommost position. Keep your back straight, but slightly lean forward.
  • When your front knee forms at least a 90-degree angle, reverse the motion, driving through the heel of your forward foot to return to a standing position.
  • Do all repetitions with one leg and then switch to other leg and repeat the pattern.
  • Repeat between 8 – 12 repetitions for each leg. 3 sets.

 

Leg extensions

This exercise primarily focuses on your quadriceps.

 

How to execute this exercise correctly

  • Sit in the leg extension machine.
  • The pad should be resting at your lower legs, above ankles and back fully supported against the backrest.
  • At your starting position legs should be at 90-degree angle.
  • Hold side handles with your hands to help you stay still and keep a good form.
  • Slowly start lifting legs up until your legs are almost straight, but do not lock your knees.
  • Keep legs at the top position for a second and squeeze your quads.
  • Slowly lower weight down controlling your negative.
  • Repeat between 8 – 12 repetitions. 3 sets.

 

Seated leg curls

This exercise primarily focuses on your hamstrings and secondary on your calf.

 

How to execute this exercise correctly

  • Sit in the leg curl machine.
  • The lower pad should be just above your ankles and upper pad below your knees, back fully supported against the backrest.
  • At your starting position legs should be straight.
  • Hold side handles with your hands to help you stay still and keep a good form.
  • Slowly start pushing your legs down until they are at a 90-degree angle.
  • Keep legs at the bottom position for a second and squeeze your hamstrings.
  • Slowly raise your weight up condoling your negative.
  • Repeat between 8 – 12 repetitions. 3 sets.

 

Calf press on the leg press

This exercise primarily focuses on your calf.

 

How to execute this exercise correctly.

  • Sit in the leg press machine
  • Your back should be fully supported against the backrest.
  • Fully extend your legs pushing weight up. That is your start position.
  • Push the weight up slowly using just your toes. Squeeze your calf at the top position.
  • Slowly lower weight down.
  • Repeat movement for as many repetitions as you can for 3 sets.

 

Cool down

At the end of every workout always cool down. Static stretching is best for cooling down legs. Static stretching will slow down your heart rate, loosen and relax your muscles, improve flexibility and reduce muscle soreness as well. I recommend at least four static stretching exercises for legs.

 

Recommended static stretching exercises after legs workout

Calf stretch. Stand straight and place the left leg in front of you, bend down and grab toes of that leg with left arm. Pull toes towards the body until you feel stretch in your calf, hold that position for 10 -30 seconds, then change the leg and repeat.

 

Hamstring and lower back stretch. Stand straight or sit down on the floor with legs extended and touching each other. Bend down and touch toes with fingertips or try to get as close as you possibly can. Stay in this position for 10 to 30 seconds.

 

Quadriceps stretch. Stand straight and kick left leg back, grab leg with both arms and pull it up until heel touch the butt. Try to keep knees as close as possible together. Hold this position for 10 to 30 seconds, change legs and repeat.

 

Quadriceps and hamstring lunging stretch. Stand with your feet about shoulder width, step forward with one foot and bend both knees to lower your torso toward the floor. Start lowering your body until your rear knee touches the floor. Make sure that your front knee doesn’t pass your toes at the bottom position and keep your back straight, do not lean forward.

 

This is my favorite full leg workout routine. I know leg workout is very hard and requires a lot of effort, but it’s very important to train legs if you want to lose weight or increase your overall strength and stamina. Have a look at those guys in the gym which have huge upper body and skinny legs, do you think they look good? Your upper and lower body has to be in perfectly balanced, that’s why I do not recommend missing leg days.

 

As always, if you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

 

All the best,

Marius Mickevicius

Founder of ihealthylifestyle

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2 thoughts on “Full Leg Workout Routine. How to Get Strong Legs”

  • Thank you so much for this great post, as always you have broken it down and made it so easy to follow along. I love the videos! Having a visual is always helpful for me, so I would love to see more of those 🙂 I love your site, it’s always so thorough and easy to follow. I have been looking for some good leg exercises because although I hate to admit it, I’m one of those people who skips leg day… oops! But after reading your post, I see how important it is to work them. Can’t wait to try these workouts in my next gym session. Thanks!

    • Thank you for reading my posts Madysen. Leg day is one of the most important in our workout routine, I know many people don’t like legs, because it is very challenging and hard, but it is great for posture, for weight loss as doing legs will burn a lot of calories as it is largest muscle groups in our bodies and it will continue burning calories up to 24 hours after a workout. Also, every girl likes to have nice legs and butt, leg workout will help to have that 🙂 I will add more videos in future, it will be a video for every exercise. I just need to find a cameraman and shot the videos at the gym 🙂

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