Leg Workout

Gym | Single Workout | Beginner: 4 exercises

This workout is tailored for individuals looking to enhance their lower body strength and muscle definition. It kicks off with the Barbell Bench Squat for 4 sets of 10 repetitions, targeting the quadriceps, hamstrings, glutes, and lower back. This foundational exercise not only improves leg strength but also engages your core and stabilizes muscles, setting a solid base for the rest of your workout.

Following the squats, the workout progresses to the Barbell Straight Leg Deadlift, also for 4 sets of 10 reps. This move emphasizes the hamstrings and lower back while also recruiting the glutes and core muscles. It's a perfect complement to the squats as it ensures a balanced development of the posterior chain, which is crucial for functional strength and good posture.

Next, you'll transition to Lever Leg Extensions for 4 sets of 10 reps, which isolate the quadriceps for a targeted burn. It’s a great exercise for defining the front of the legs and building explosive strength. Finally, you'll complete the session with the Lever Lying Leg Curl, performed in 4 sets of 10 reps. This exercise hones in on the hamstrings, providing a good balance to the quadriceps work and aiding in knee stability.

Ensure that you maintain proper form throughout each exercise to maximize effectiveness and reduce injury risk. Rest for 60-90 seconds between sets, and remember to hydrate and refuel with a protein-rich snack post-workout. With consistent effort, this regime will contribute to a stronger, more sculpted lower body.

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  • #Exercise / Sets
    1Barbell Bench Squat4 sets • 10 reps
    Barbell Bench Squat
    2Barbell Straight Leg Deadlift4 sets • 10 reps
    Barbell Straight Leg Deadlift
    3Lever Leg Extension4 sets • 10 reps
    Lever Leg Extension
    4Lever Lying Leg Curl4 sets • 10 reps
    Lever Lying Leg Curl
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