The world of fitness enthusiasts can be easily divided right down the middle, between people who love leg days and people who hate them. No matter what your emotions about it, there is no skipping leg workouts because strengthening leg muscles improves agility, overall athletic performance and supports a healthy movement pattern in daily life, says Pawan Jani, coach and co-founder of Chakra Fitness in Pune. Legs are the foundation of optimal strength in the human body, points out Cult.fit strength coach Rahul Huidrom. “It is an important aspect of a truly well-balanced fitness routine that builds strength, speed and stability. Additionally, our lower body needs to move in every possible direction at slow, medium and explosive speeds,” he adds.
The major muscles in the leg are long muscles. There are also smaller muscles which support the larger muscles to stabilise and rotate joints like hips and ankles enabling functional and dynamic movements, explains Huidrom. The quadriceps in the front of the thigh are made up of four muscles (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris) and are the major extensors of the knee.
Also Read: The science behind testing your strength with the 1-Rep Max
The hamstrings are composed of three muscles (biceps femoris, semimembranosus and semitendinosus) at the back of the thigh that affect hip and knee movement. The calf muscles are pivotal to the movement of the ankle, foot and toes. Some of the major muscles of the calf are gastrocnemius, soleus and plantaris. Then there are the glutes in the back of the legs and they sit just above the hamstrings. Within and around these big muscles are smaller individual muscles that function together to ensure proper movement and support for your joints and the rest of the body.
Since leg muscles form the largest muscle group in the lower body, and play multiple roles in one’s life, leg workouts form an integral part of any training programme, says Huidrom. “These workouts not only help maximize our potential but they also improve our overall fitness. Strong leg muscles will keep our body balanced and create a strong and stable foundation,” he says. Strong legs also help prevent injuries and manage chronic conditions such as arthritis, adds Jani.
Also Read: The best workouts for a strong back
To build strong legs one must master the squat and the deadlift, to start with. These compound movements stimulate the release of large amounts of hormones such as cortisol, testosterone and human growth hormones.They engage the major muscle groups of our body and improve athletic performance. Among the additional benefits of leg workouts are increased core strength and stability, stronger bones and stress management. Also, single leg exercises like single leg deadlifts and lunges improve balance and coordination.
Also Read: Three great fitness tips for your weekend workouts
Rahul Huidrom’s Leg Workouts
Workout 1
Four Sets
Barbell Back Squat: 6-10 reps
Leg Press: 10-15 reps
Single leg Extensions: 12-15 reps
Four Supersets
Romanian Deadlifts: 8-12 reps
Seated Leg Curls: 8-12 reps
Three Sets
Bulgarian Split squat: 8-12 reps
Four Sets
Calf raises: 12-18 reps
Also Read: All you need is a staircase for cardio and strength workouts
Workout 2
Four Sets
Leg Press: 10-15 reps
Smith Machine Squats: 6-10 reps
Four Sets
Dumbbell Walking Lunges: 8-10 reps (each leg)
Stiff Legged Deadlifts: 8-12 reps
Lying Leg Curls: 8-12 reps
Four Sets
Weighted Barbell Hip Thrust: 10-12 reps
Calf raises: 12-18 reps
Also Read: Why you need the correct sports bra for your workouts
Workout 3
Four Sets
Barbell Front Squat: 6-8 reps
Leg Extensions: 10-15 reps
Heel Elevated DB Lunges: 8-12 reps
Four Sets
Dumbbell Romanian Deadlifts: 8-12 reps
Lying Leg Curls: 8-12 reps
Four Sets
Weighted Barbell Hip Thrust: 10-12 reps
Calf raises: 12-18 reps
Also Read: The best workouts for a strong chest
Pawan Jani’s Leg Workouts
Day 1
Four Sets
Back Squats: 8-12 reps
Three Sets
Walking Lunges: 10 reps (each leg)
Leg Extensions: 12-15 reps
Hamstring Curls 3 Sets * 12-15 reps
Four Sets
Standing Calf Raises: 12-15 reps
Day 2
Four Sets
Deadlifts: 8-12 reps
Three Sets
Leg Press: 10 reps
Bulgarian Split Squats: 10 reps (each leg)
Hip Thrusts: 10 reps
Four Sets
Seated Calf Raises: 12-15 reps
Day 3
Four Sets
Front Squats: 10 reps
Stiff Leg Deadlifts: 8-12 reps
Three Sets
Leg Press: 10 reps
Weighted Step-Ups: 10 reps (each leg)
Hamstring Curls: 10 reps
Four Sets
Standing single leg Calf Raises: 12-15 reps (each leg)
Shrenik Avlani is a writer and editor and co-author of The Shivfit Way, a book on functional fitness.
Also Read: How to build strength with just bodyweight exercises
