Leg workout

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

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)
shrimp squats, 3 set 8-10 each leg
  • Hold onto a door handle or something similar to assist you as you gain the strength for unassisted shrimp squats.

  • When you can perform 10 reps on each leg assisted, move onto the unassisted version,

  • If these are still too difficult, hold onto a chair, the chair will be moving so this will make it a little more difficult than the fully assisted version.

  • As you lower down into the rep, the knee tracks over the toes, the back knee comes down by the heal of the working leg and you bend forward at the hips to balance.

  • You can slightly touch the knee onto the ground but don't rest it there.

  • Rest 2 minutes before next set.

Rest 2 minutes before next exercise
reverse step up, 3 set 8-10 reps
  • Lower down slowly letting the back leg do all the work.

  • Touch the heal off the floor and hold for a second or more.

  • Drive up using the rear leg only, do not assist with the front leg.

  • If these are too difficult, slowly lower down, but use the front leg to assist on the way up again.

  • Rest 2 minutes before next set.

Rest 90 seconds before next exercise
Long bridge Isometric hold,
30-60 seconds
  • This is a difficult 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!.

  • If these are too difficult, move the knees back closer to your butt. work the heals out further as you get stronger.

  • If these are easy! try the one leg variation.

  • Build up from 10-30 seconds each leg.

Rest 90 seconds before next exercise
circuit, 3 rounds
  • Split Squat foot on step, 8 reps each leg.

  • Set up as in the video, lower slowly and lean right into the squat getting the hamstring right onto the calf.

  • It doesn't matter that the heal comes off the ground.

  • Hold for a second and push back to start position.

  • Fire hydrants, 8 reps each leg.

  • Hold 90 degrees at the knee lift leg up as far as you can, hold for a millisecond and return with control to start position.

  • Keep supporting leg perpendicular to the floor.

  • Jump Squat, 10 reps.

  • Slowly lower as deep as you can squat, jump as explosively as you can so the feet leave the ground, land softly by bending the knees and lower slowly for the next jump.

  • Squat hold, 30 seconds.

  • Set up as in the video, 90 degrees at the hips and knees, tuck stomach in so lower back is flat on the wall and hold.

Rest 30-60 seconds and repeat circuit
Make sure to do your Lower body stretches when finished (Link to stretches)
Leg Workout 2.PNG