Wednesday
Wednesday – Legs
9/24/20251 min read


1. Barbell Squats (4 sets, 8–10 reps)
Explanation: The king of leg exercises, targeting quads, glutes, hamstrings, and core.
Tip: Keep chest up, core tight, and squat until thighs are parallel or below.
Warning: Avoid rounding your back; use a spotter or safety rack if lifting heavy.
2. Walking Lunges (3 sets, 12–15 steps each leg)
Explanation: Builds unilateral leg strength, balance, and coordination.
Tip: Take controlled steps, keep your front knee aligned with your toes.
Warning: Don’t let knees cave inward; use lighter weights until form is perfect.
3. Leg Press (3 sets, 10–12 reps)
Explanation: Strengthens quads, glutes, and hamstrings with controlled heavy loads.
Tip: Keep feet flat, push through heels, and avoid locking knees.
Warning: Placing feet too low can stress knees—adjust placement properly.
4. Hamstring Curls (3 sets, 12–15 reps)
Explanation: Isolates hamstrings, crucial for balance and injury prevention.
Tip: Use a slow, controlled motion; squeeze at the top.
Warning: Don’t jerk the weights—this strains hamstrings.
5. Standing Calf Raises (3 sets, 15–20 reps)
Explanation: Builds strong calves for stability and explosive movement.
Tip: Pause at the top for full contraction.
Warning: Avoid bouncing—perform slow and controlled reps.
Warm-Up & Cool-Down
Warm-up: 5–10 minutes light cardio (bike or treadmill) + dynamic stretches.
Cool-down: Hamstring, quad, and glute stretches to reduce tightness.
General Warning
Leg workouts can be intense—don’t skip warm-ups, or you risk injury.
Start with moderate weight and gradually progress.
Expect soreness (DOMS), but sharp joint pain means stop immediately.