Leg Day Workout: Complete Routine and Tips
Leg Day Workout with the Primeval Labs Team
Perfect Your Squat
Perfecting your squat form is key to your leg muscle growth. Start by standing with your feet about shoulder-width apart and your toes pointing outwards. Remember this should be a comfortable standing position so do not over turn your toes. Before starting your movement down tighten your core and slowly bend at the hips and knees. We recommend to push your hips slightly back first prior to moving down into your squat. Keep your back straight and your chest up keeping your core tight throughout the movement. It is best to keep your knees behind your toes and move down until your quads are parallel with the floor. When you get to the bottom of the squat, push through your heels and drive up through the movement.
Leg Press for Muscle Growth
Leg press for muscle growth and get proper form to prevent injury. First sit on the machine with your back firmly against the backrest and your feet flat on the footplate toes slightly pointed outward. Remember to keep your back flat against the back pad so that your lower back is not arched to avoid injury. Grab the handles on the sides of the seat and push the leg press up to remove it from the safety rack. In a controlled motion bring the leg press down toward your body by bending your knees until they are at a 90-degree angle. This movement should be done in a controlled manner without bouncing the weight at the top or bottom.
Alternating Lunges for Quads and Hamstrings
Adding alternating lunges to your leg day workout is a great way to keep the focus on building muscle in your quads and hamstrings. Start by standing with your feet about shoulder-width apart and your back straight. Step forward carefully with one foot while keeping your back straight and your core tight. Bend your front knee until your quad is parallel to the floor and move through the exercise. You should bend your back knee and lift your heel off the ground. Finish the exercise movement by simply pushing through your front heel. Just switch legs until you're done with your reps.
Lying Hamstring Curls to Isolate your Hamstrings
Lying hamstring curls are a great way to isolate your hamstrings on leg day. Start by lying on your stomach on a hamstring curl machine with your legs straight and your ankles firmly under the ankle pad. Bend your knees slowly while keeping your quads on the bench. Bring your heels toward your glutes. Try to flex your hamstrings at the top of the movement to get a better contraction. Once you've reached your peak contraction, just slowly lower yourself back to the starting position. Always remember that you shouldn't bounce or slam the weights. Stay in control of your movements for better results.
Stiff Leg Deadlifts for Hamstrings
Another great exercise to target your hamstrings is the Stiff Leg Deadlift. Start stiff leg deadlifts by standing with your feet about shoulder-width apart and maintain a slight bend in your knees. Hold a barbell or a set of dumbbells in front of you but close to your body. Keep your core tight and back straight. Keep your shoulder blades back to maintain a tight position. Simply lower the weight keeping your back straight and your legs in a stiff locked position. Feel the stretch on your hamstrings then move the weight back up. Some individuals will have better range of motion but this is not the exercise to see if you can touch your toes. Keep the weight at its lowest the mid point of your shin we recommend just below the knee.
Standing Calf Raises for Bigger Calves
No great set of legs would be complete without a great set of calves. Standing calf raises should be a staple in every routine. To do standing calf raises, stand with your feet shoulder-width apart and your toes pointing forward. Once on the machine or if doing these without weights, simple lift your heels off the ground in a control manner. Make sure to squeeze your calf muscles at the top of the exercise for peak contraction. After peak contraction simply lower your body to the starting position.