This is our fourth day of the week. First day was chest workout, then back workout and on the third day we have a rest. First two workouts for the week were the two toughest muscle groups and it is good to take a rest before training the legs. Especially, when you do back workout the day before because it causes some pressure on your lower back and you don’t want to do squats with sore lower back.
As with the other workouts, for this one we will start with good warm-up. We will make sure to stretch the muscles in our legs and lower back, and to warm up the joints.
Exercise 1: Squats
There are a lot types of squat like standart squat, front squat, box squat, pistol squat, etc… Pistol squat can be tried if you are more advanced and want to do some exercise at home or outside or even with weight in the gym. Box squat is easier to do with good form as you have to reach the box and you can control the range of motion by setting the height of the box. A lot of people suggest it for building strength. Front Squat takes more core strength and uses the quadriceps more than the hamstrings.
No matter which of them you will choose, you have to start with light weight. Than do 50% of your max to make your muscles ready for the exercise. Now it is time for the working sets – do 5 reps, as you make the weight heavier by putting 70 % as first set, then 80% for second, 90% for third and than hit your max.
Exercise 2: Leg Press
You can use a lot of weight with the leg press and feel injure-free at the same time. With leg press your form will be better no matter if you are new to the gym. There is no pressure on the lower back if you don’t go too deep which is not how you should do the exercise anyway. The exercise is good for hamstring and glute development.
Exercise 3: Leg Press Calf Raises
There are two ways to do the exercise. You can do both legs at the same time or do them one by one. To feel your calves contracted, do full range of motion.
Exercese 4: Leg Extensions
This is my favorite exercise for legs. It is mainly for quadriceps. It is good that your form can’t be that bad, because it is one joint movement. Better do more reps than increasing too much the weight. You can do from 10 to 12 reps for each set.
Exercise 5: Lying Leg Curls
You work out hamstrings more directly with Lying leg curls than with any other exercise. It does better work than the Romanian dead lift, because it isolates the muscles and strains them directly.
Exercise 6: Seated Calf Raises
It is different than standing calf raises because it works mainly on soleus muscle. This is the main advantage of the seated versus the standing calf raises. Too bad that it is not that effective for gastrocnemius muscle.