4
min read
Don't Skip Leg Day
You'll often hear people say "never skip leg day!". And they're right! Leg workouts are important for several reasons, yet they are sometimes neglected in favor of upper-body workouts. It's important to follow an exercise routine that supports a balanced body, which includes having a strong and stable foundation.
Your legs are large muscles that are an important part of your overall fitness. Strong leg muscles keep your body balanced. Working your glutes, quads, and hamstrings with exercises such as deadlifts, squats, and lunges helps to maximize and boost your stability and your athletic performance. You also utilize lower-body strength to do all types of movements, including upper-body movements such as throwing, batting, or reaching overhead.
Building a powerful lower body also helps to:
- build muscle
- tone and sculpt legs
- strengthen core muscles
- burn calories and promote weight loss
- improve overall fitness
- reduce joint pain
- strengthen bones
- alleviate lower back pain
- create an aligned, balanced, and symmetrical body
- improve mobility, stability, and range of motion
Try out this well balanced leg workout on your next leg day!
Reminder: It's okay to use a lighter weight, especially if you are new to these exercises. Select a weight that you feel comfortable with that won't compromise your form.
1. Lying Hamstring Curls - 3 sets, 12-15 reps
- Lie face down on a lying hamstring curl machine. Adjust the leg pad just above the ankles and grasp the handles. Curl the weight upwards towards your glutes. Focus on lowering the weight 95% of the way down and stretching the hamstrings and raising the pad all the way up to the back of your legs.
2. Stiff Leg Deadlifts - 3 sets, 12-15 reps
Select a straight bar of appropriate weight. Place the hands shoulder-width apart. Begin to descend towards the floor, while maintaining an arch in your back. Continue to lower the weight towards the floor and begin to bend your knees slightly until you achieve a full stretch in the hamstrings.
3. Leg Extensions - 3 sets, 12-15 reps
- Adjust the pad to above the ankle on the lower shin. Grasp the handles to keep the body stable. Raise the weight by fully extending the leg until you have reached full extension. Keep your toes pointed straight. Hold the extension for a half second and then lower the weight 95% of the way down.
4. Leg Press - 3 sets, 15 reps
- Sit on the leg press and place both feet on the footrest shoulder-width apart on the platform in the lower position. Begin to lower the weight using a full range of motion until the knee is almost at the chest. Press the weight back up to almost a full extension and continue until completing 15 repetitions.
5. Walking Lunges
You can choose to use no weight, or challenge yourself by holding dumbbells or kettlebells at your sides. Stand with feet shoulder-width apart, take a long step forward and lunge, descending until your quad is at least parallel with the floor or lower. Next, ascend forward placing all your weight on the front leg until you have reached the upright starting position, pause to regain balance, and then continue with the opposite leg.
