Your leg muscles are the largest in your body, and they need just as much attention as the rest of your muscles. This leg day workout is designed for beginners, but no matter what your fitness level is, following this plan will help you to sculpt a strong set of thighs and to improve your physical capabilities.

Why Leg Day Is Important

Do you want to know more about bodybuilding leg day? The lower body contains some of your biggest muscles capable of bearing significant weight. However, you should resist the temptation for beginners to go broke by performing heavy squats.

To begin with, you should concentrate on building the muscles safely by using machines that isolate muscle groups. For example, the squat is an excellent compound exercise that trains numerous lower body muscles. Still, it is one you should learn properly after spending three months strengthening the individual muscles that you will utilize later.

What To Do On Leg Day

For the first couple of weeks, complete one set but then add one set each week to a maximum of three. You will be ready to move to more intensive intermediate-level exercises at the end of three months.

An Effective Leg Workouts For Beginners

Leg Press – 1 set of 10-15 reps. Thus, this is a helpful exercise for the quads, but it also works the hamstrings and glutes to a lesser degree.

Leg Extension – 3 sets of 10-15 reps. Also, this is a valuable exercise for adding definitions to the quads.

Hamstring Curl – 3 sets of 10-15 reps. Thus, this exercise isolates the hamstrings.

Standing Calf Raise – 3 sets of 10-15 reps. Also, this exercise works the gastrocnemius muscle.

Seated Calf Raise – 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.

As with all exercises, you need to take care in scheduling specific body parts. To begin with, you should incorporate your lower body exercises into a program similar to the one suggested below:

• Monday: Biceps, Back, Abs
• Tuesday: Hamstrings, Shoulders, Abs
• Thursday: Quads, Forearms, Calves
• Friday: Triceps, Chest, Abs

What Are The Benefits Of A Leg Day?

Leg workouts engage the major muscle groups of your body, which helps to improve overall athletic performance and support healthy movement patterns in your daily life.

A strong lower body will also help to prevent injury and manage chronic conditions such as arthritis, heart disease, and diabetes.

Stimulates hormones

Leg workouts can stimulate the release of large amounts of hormones. Working your legs helps to produce hormones such as cortisol, testosterone, and human growth hormone (HGH).

Cortisol helps your body to respond to stress and increase fat metabolism. Testosterone helps your body to repair damaged muscle proteins and build skeletal muscle. HGH promotes muscle growth, boosts immunity, and boosts fat metabolism.

Balances strength

Doing unilateral leg exercises will offer even more benefits.

Working each leg individually helps to align your body and correct muscular imbalances since they require you to use both sides of your body equally. This ensures your dominant leg isn’t overcompensating for your non-dominant side in terms of strength, mobility, or flexibility.

Engages core

Single-leg exercises can help you to engage your core muscles, develop better balance, and prevent injury. They also help to promote rehabilitation, since working on one side of the body can stimulate the same muscles on the other side of the body.

This indirect stimulation can strengthen an injured area on the opposite side of the body that you’re targeting. When doing unilateral exercises, always start with your non-dominant side.

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For intermediate and advanced bodybuilders, Best 6 Steps to a Successful Leg Workouts

Squat – 3-5 sets of 8-12 reps. Thus, this compound exercise works the quads, hamstrings, glutes, and lower back.

Deadlift – 3-5 sets of 8-12 reps. Also, this compound exercise works the quads, hamstrings, glutes, and lower back.

Leg Extension – 3 sets of 10-15 reps. Thus, this is a valuable exercise for adding definitions to the quads.

Hamstring Curl – 3 sets of 10-15 reps. Also, this exercise isolates the hamstrings.

Standing Calf Raise – 3 sets of 10-15 reps. Thus, this exercise works the gastrocnemius muscle.

Lunges – 3 sets of 8-12 reps. Also, this exercise works on the quads, hamstrings, and glutes.

Conclusion

Besides the exercises, the most important things you can do are using proper form, progressive overload, and a periodization plan. Also, use a high protein diet to complement your workout program. You are what you eat.

Finally, get 8 hours or more sleep when your body produces the hormones that tell it to build muscle. In addition, sleep gives you the energy you need to workouts. What do you think? Please share your response in the comment section below so that others can benefit from your experience.