5 EXERCISES TO SHAPE YOUR LEGS!

looooove leg days!!!  You will learn to love them, too, if you don’t already.  🙂  There is a video of my routine at the bottom of this post as well!

Here is just part of my typical leg day workout routine – these 5 exercises should take about 45 minutes to 1 hour to complete.  You should rest about 30 seconds to 1 minute in between sets.  LETS GET IT!

1.  SQUATS (for that ass we all want).  5 sets, 10 reps each.

IMG_6732Start with hands about the same width as you would on the bench press, with your feet shoulder width apart (a little more than shoulder width is okay too.  Make sure you are even on the bar!

IMG_6733Drop it like its hot.  In other words, go as close to parallel as you can.  Some like to drop that “ass to the grass”, which is safe if you are flexible and have a lot of experience with proper squatting form.

2.  Bulgarian Split Squats. 5 sets, 10 reps each leg (100 squats total)

IMG_6763Find a short stool to put one foot on.  You can do this with or without weights.  Stand upright with your leg extended behind you, and place that foot on the stool.  You should be far enough out so that when you squat, your knee doesn’t go past your foot.

IMG_6766Lower yourself as if you’re doing a lunge, then bring yourself back up, with your back foot on the stool the entire time.  Continue for 10 reps total, do it on your other leg, and repeat this 5 times.

3.  Leg Press.  5 sets, 10 reps each.

IMG_6753This is the awkward starting position where your knees are almost to your chest.  You want to be pretty close to the platform.  If your seat is too far back, you won’t feel it in your hamstrings.

IMG_6754Extend your legs all the way out.  Bring them back close to your starting position, then repeat.

4.  Decline Leg Press. 5 sets, 10 reps each.

IMG_6739Once you have your desired weights racked on, place your feet a little narrower than shoulder width apart.  (Several things to remember for the decline leg press: do not lock out your knees at the end of the platform, do not push off with the balls of your feet, and don’t lift your butt off of the seat when you lower the weights). 

IMG_6742Push the bars on the side to release the weights, and bring them down, so that your legs are at a 90 degree angle or less.  Do what is comfortable for you.  If you want to practice a deep-release decline leg press, start with less weight on your rack – it’s easy to pull a muscle or hurt your back if you are not used to the form.

5.  Hamstring Curls. 5 sets, 10 reps each.

IMG_6769Lay on the hamstring curl machine, and make sure the padding is resting on the back of your ankles and not on your shoes.

photoBend your legs up towards your butt, and hold it there for a second to make sure your muscles are being engaged, then repeat.

Here is a video of my routine as well:

 

Let me know if you guys tried this workout! 🙂

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5 responses to “5 EXERCISES TO SHAPE YOUR LEGS!

  1. Pingback: MY CHEST DAY ROUTINE! | FROM FLAB TO FAB!·

  2. Pingback: MY CURRENT SPLIT ROUTINE | FROM FLAB TO FAB!·

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