Leg day at the gym can be a challenge, but it’s important to properly work out your legs. Your legs contain many important muscles that need to be worked out. You also want to make sure you work out your whole body, not just your arms. Whether you are trying to gain muscle, lose weight, or just get in shape try my go-to leg workouts for the gym.
6 Leg Workouts for the Gym:
Do a 5 minute warm up on any cardio machine (treadmill, bicycle, elliptical machine, etc.).
Workout 1: Squats
Do 4 sets of 8 to 10 reps. Works quadriceps and hamstrings.
Tip: Warm up with a bare bar before adding weight.
Workout 2: Front Lunges
Do 4 sets of 10 reps per leg (20 total each set). Works quadriceps, gluteus maximus, and hamstrings.
Tip: Keep your knee in line with your ankle and your back straight.
Workout 3: Sled Leg Press
Do 4 sets of 12 reps. Works quadriceps.
Tip: Keep a wide stance for more glute activation.
Workout 4: Sled Push
Do 2 sets running the length of the room. Works quadriceps, glutes, hip flexors, and hamstrings.
Workout 5: Hamstring Curls
Do 4 sets of 12 to 15 reps. Works hamstrings.
Workout 6: Leg Extension
Do 4 sets of 12 to 15 reps. Works quadriceps.
Stretch! Stretching is super important to release tension. Try to dedicate at least a few minutes after your workout. You could also try yoga. Also have a protein shake or a meal with 20 to 25 grams of protein after this workout.
And those are some of my favorite leg workouts for the gym! If you are just getting started with your fitness, don’t overdo it with weights. It can lead to injury. Start small and work your way up to heavier weights. Remember to consult with your doctor before starting a new exercise program.
What are your favorite leg workouts for the gym? Let me know in the comments!