Leg workout

Leg strength workout, can be done 1 to 3 times a week depending on your goals and other workouts.

workout
Scroll down for exercises videos

***All exercises should be performed with good technique in mind, slow controlled reps are much better than mindlessly banging out reps, slow it down and concentrate on the muscles you are using***

Make sure to warm up before each workout (Link to warm up)
pistol squats, 3 set 8-10 each leg
  • Perform 8-10 reps on each leg, perform all the reps on the weaker leg first, then the stronger leg.

  • If you can perform the 3 rounds of 10 reps each leg on one variation, we need to move onto the next level.

  • Easiest version is the negatives onto the chair, try lower for 3-5 seconds for your 8-10 reps.

  • Next is the chair Pistol squats, control the decent, try not use your momentum pushing back up to the start position.

  • Next the Chair assist, only use the chair a little to help with balance and small assist on the push out of the squat.

Rest 2 minutes before next exercise
quad extensions, 3 set 8-10 reps
  • This is a difficult isolation exercise for the quads.

  • Try to keep a straight line from knees to shoulders, squeeze the butt and tighten core, lower down as far as you can (butt to heals) and return to start position

  • If this is too difficult, try the regression version, with this you can bend at the hips as you lower down, the more you bend the easier it is.

  • Find a balance so you can get 8-10 reps.

  • Another version is the banded extensions, if you have bands, attach securely to and anchor point.

  • Perform your 10 reps for 3 sets and drop down to an easier band.​​

Rest 90 seconds before next exercise
Hamstring slide outs, 3 set 8-10 reps
  • This is a difficult isolation exercise for the hamstrings.

  • Before starting, push lower back onto the floor, lock in this position, squeeze butt and raise into start position

  • Try hold the line from knees to shoulders, slight arching is ok!

  • Extend the knees out slowly until legs are straight, pull back without loosing shape (bending at the hips).

  • If these are too difficult, perform the negative, progress by slowing down the length of time it takes to do the negative.

  • If these are easy! try the one leg variation, if too difficult try the negative one leg variation.

Rest 90 seconds before next exercise
circuit, 3 rounds
  • Side lunges 8-10 reps each leg

  • Keep your heals on the floor and squat down as low as you can, alternating legs each rep, add weight if needed.

  • Step ups  16-20 reps, 8-10 each leg

  • Perform step ups on the weaker leg first then the stronger leg

  • Add weight if needed.

  • Calf raises  10-15 reps each leg

  • To make them more difficult  do the single leg variation, still do 10-15 each leg. try not to externally or internally rotate at the ankles.

  • Shin raises  10-15 reps 

  • Slow and controlled with these concentrate on the movement,

  • Try not to externally or internally rotate at the ankles

Rest 30-60 seconds and repeat circuit
Make sure to do your Lower body stretches when finished (Link to stretches)
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