Don't skip leg day: A workout
“Don’t skip leg day”
We’ve seen that phrase everywhere, it’s a very common phrase because leg day is a very commonly ignored day in favour of upper body workouts. But leg day should be a very important part of a balanced workout plan and sets you up to have a strong foundation. Working your quads, hamstrings and glutes not only creates a strong, stable foundation it directly helps your core and upper body. Your lower body is a massive muscle group and helps you effectively do a variety of upper body movements like throwing or reaching overhead. So now let’s go through a great leg day workout that will get you that lower body burn.
Back squat - (3 sets, 8-10 reps)
With your feet a hip-width apart and your toes turned slightly outward place the barbell on your trap muscles. Begin to bend your knees slowly, keeping your back straightened. Making sure you keep the bar in a straight line and slowly return to your initial position.
Romanian Deadlift - (3 sets, 8-10 reps)
A Romanian deadlift is a great workout to add to your leg day routine and has the added benefit of not requiring a lot of weight to give you an effective burn. To do the Romanian Deadlift start with the bar or weight in your hands and begin to slowly lower it with a slight knee bend. Make sure to bend at the hips and keep your back straight. Continue to lower until you feel your hamstrings being to engage, this is usually when the weight passes the knees. You will then drive your hips forwards and using your hamstrings, bring yourself back to your initial position.
Bulgarian Split Squat (3 sets, 8-10 reps)
To successfully do a Bulgarian Split Squat you’re going to need to find a knee-level bench or step. Placing your right foot on the bench and the other on the floor in front, engage your core, bend from the hips, and lower down on your left leg, bending the knee. If you want to work your quads stop before your knee falls over your toes, and if you want to work your glutes stop when your left thigh is parallel to the floor. Now using your quads push through your left foot and return to your initial position, repeat with the other leg.
Dumbell Lunge (3 sets, 8-10 reps)
Put one leg forward, bending your knees to lower your hips. Dip until your back knee nearly meets the floor. Keep an upright posture, and avoid moving your front knee past your toes to avoid injury.
Put your weight on your front foot’s heel and ascend from the lunge. Switch sides and repeat.
Calf raises (3 sets, 8-10 reps)
While this seems like an easy movement it does wonders for your calves. Place your feet firmly on the step with your heels extending over the edge. As you exhale, raise your heels as high as you can, feeling your calves flex. Pause for a second and lower your heels to return to your initial position.
