Killer Leg Workout

2 Aug

Do you try to integrate a leg workout into your strength training? If you are trying to train for a race increasing leg strength is one of the most important things you can do to improve your performance. Also, many people don’t realize that rather than focusing on a “problem area” and spending all of your time on cardio and toning just that area, it’s best to work on overall fitness, doing exercises that focus on each part of your body at least once a week.

Here is a leg workout I recommend doing 1-2 times a week at the gym:

Squats with bar – 10 to 12 reps, 3 sets

Lunges with bar – 10 to 12 reps on each side, 3 sets

Hamstring curl machine – 10 to 12 reps, 3 sets

Calf extension machine – 10 to 12 reps, 3 sets

Hip abduction machine – 10 to 12 reps, 3 sets

Hip adduction machine – 10 to 12 reps, 3 sets

Leg/quad extension machine – 10 to 12 reps, 3 sets

How to choose a weight: find a weight that you can complete 8-10 reps but feel like you can barely finish the final few reps. You may decide to increase your weight incrementally.

Hint: I do these exercises at a gym which is why many of them are performed on a machine. Some of them, particularly lunges and squats, are easily done at home without the assist of a machine. If you don’t own free weights, try increasing the reps. Doing 25 squats without any weight will still make your legs burn!

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