Upgrade Your Leg Day And Strengthen Your Quads

What is your idea of an excellent physique? Is it sharp abs? Peaky shoulders? Or is it wide back? Well, in our idea, a fabulous physique is all about symmetry. You would obviously not want biceps and abs with lean chicken legs.

What we’re going to discuss today is about your leg day workout. So many beginners pay extra attention to building shoulders and abs and skip out their leg training. This results in a horrible difference between their upper body and lower body. That is why your legs deserve some severe workout. Your quad muscles are responsible for so many things from keeping your knees in shape to help you in walking and running.

Your quads are made up of four muscles and are one of the largest groups of muscles in your body. You should adopt a useful technique that can maximize the growth of your muscles. Stay with us to know how to prepare your leg day like a boss.

Carve your quads and learn how to destroy your legs in under 30 minutes: 

1.     Barbell Squat  – You aren’t working out if you are not performing squats. The barbell squat builds the lower- body muscle group and overall strength. You can start your leg day with it. 

 How to do it?

• Set up the barbell to just below the shoulder and load the weight you are going to use.
• Stand under the bar and turn out your feet about shoulder-width apart.
• Position the bar on the top of your neck, not on the back of your neck. Don’t forget the comfort, add some supporting pads to it if needed.
• Straighten your back and bend at the knees to take the weight. Keeping your back straight, push the weight off the rack.
• Now keep your eyes facing in the forward direction and lower your body down. While lowering don’t lean forward, your hips should come out and go straight down.
• Squat till your knees are parallel to the ground and raise your body back.
• Now stand up and repeat the movement.

*You can perform 3 sets of 6 to 8 reps.

2.     Leg Press – This equipment can help build the key muscle in your legs. Your gym has 2 types of leg press machines; first, the horizontal one and the other is the 45-degree leg press. This equipment is used to develop the quadriceps and hamstrings of your buttocks and thighs. Though it seems simple, it should be performed correctly for a better result.

How to do it?

• Select a weight you can easily lift for the number of reps you’re willing to do.
• Sit this way that your back and head remain flat against the seat, keeping feet in the middle of the platform.
• Your toes should be directly above your heels.
• Now keep your core tight and glutes rooted and start to push the leg press platform away from you.
• When you fully extend your knees, take a pause and with control, start bending the knees to return to the starting position.
• Do not rush and keep your feet planted, also when you push the platform, do it evenly.

*If you’re a beginner, you can perform 3 to 5 sets of 8 to 12 reps with a moderate weight.

3.     Walking Lunges – You can say walking lunges are a sort of variation on the static lunges. It strengthens your core and glutes. If you want to make walking lunges more challenging, you can add weight to it.

How to do it?

• Stand straight with feet shoulder-width apart. You can put your hands on your hips or by the side of your body.
• Putting weight on your heel, step forward with your right leg.
• Now lower down your knee parallel to the ground and pause.
• Move your left leg the same as before, without moving the right one and again pause for a bit.
• Repeat the movement by walking forward with alternate legs.

*You can perform 2 to 3 sets of 12 reps on each leg.

4.     Hack Squat – A hack squat can work out the entire lower body, including the calves, glutes, and hamstrings. If you’re a beginner to squats, a hack squat can help you build strength.  A hack squat requires a machine, so you should know how to use it.

How to do it?

• Add the desired amount of weight to the machine. If you’re a beginner, do not add too many plates.
• Now step to the machine with your feet shoulder-width apart and back against the pads.
• Now slowly release the safety handles and lower down in such a way that your knees reach a 90-degree angle.
• Take a pause, push up back to extend your feet to come in the starting position. Repeat the movement.

*You can start with 2 sets of 8 to 12 reps with moderate weight. Once you’re familiar, add more weight.

5.     Dumbbell and Barbell Step-up – It is an all-rounder workout for the lower body. It can be created for a killer workout for anyone. It builds strength in the quadriceps muscles. Also, this strengthens each leg individually. This makes sure that you are strengthening each leg equally and not favoring any one leg.

How to do it?

• Start with holding a barbell across your shoulder or a dumbbell in your hand.
• Step with the right foot to straighten your right leg.
• Bring forward your left foot to the step as it meets your right foot.
• Bend your knee and step down with the left foot.

*In the beginning, start with a set of 3 and a rep range of 4.

6.     Romanian Deadlift – It is particularly helpful in building muscles. It improves flexibility and mobility. It also helps to reduce low-back pain. Also, it establishes a secure connection between your upper and lower body. Mastering this workout needs practice and efficient technique.

How to do it?

• Place a barbell in front of you and stand with feet hip-width apart.
• Grasp the barbell with hands shoulder-width apart.
• Keep your waist and leg straight and bend at the waist, not at the knees sending your hips back.
• Keep up the position and lower yourself as far as your flexibility allows.
• Engage your glutes and drive back to the starting position.

*You can do 3 sets of 6 reps

Avoid these mistakes and rule your leg day like a boss 

Ø  Not keeping your heels planted – Make sure your heels are planted well while you do hack squats or leg press. The angle of your feet would be adjusted according to your height. Ask your trainer to guide through it.

Ø  Locking the knees – Most of the people allow their knees to stray during the workout, and it’s a prevalent mistake. You mustn’t lock your knees and keep them in a posture, or else chances of injury occur.

Ø  Bending your back – You may make this mistake while doing deadlifts and squats. You should keep your back flat while going down. If you keep rounding your back, you may face disk injuries.

Ø  Look up during squats – Looking up during squats can ruin your spinal alignment. Try to look straight. 

To Sum up 

Most of the people want to take it easy but having a leg day means you should have trouble while stepping out of the gym. Nothing comes easy, and we have to work hard to achieve it. Make sure you do it with proper intensity and rep range. If you’re just beginning, do not put unnecessary strain on yourself. Once you build strength, the numbers and time would automatically increase. Remember, quality matters, not quantity.