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.