One of the most dreaded work out day is the legs day. And I am no alien, I detest it as well. But it is necessary for a well rounded work out and important for developing good lower body strength. The leg workout targets the quadriceps, hamstrings, glutes, calves, and hip adductors.

Anatomy of leg muscles -

The quads

The quadriceps, aka "quads," are a group of four muscles in the front of the thigh. These four muscles work together to extend the knee joint and play a significant role in walking, running, and jumping. The muscles that make up the quads are the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

The hamstrings

Contrary to the quads, the hamstrings are a group of three muscles located at the back of the thigh. Hamstrings are responsible for bending the knee joint and extending the hip joint. The three muscles that make up the hamstrings are the biceps femoris, semitendinosus, and semimembranosus. Hamstrings are crucial for the activities such as walking, running, and bending the knee.

Glutes

Many people prefer well developed glutes. I think good glutes can make one look quite attractive. The glutes or gluteal muscles, refer to a group of three muscles in the buttocks region. These muscles are the gluteus maximus, gluteus medius, and gluteus minimus. They support movements, such as hip extension, hip abduction, and hip rotation. They are essential for maintaining stability, supporting the pelvis, and contributing to activities like walking, standing, and climbing stairs.

Calves

The calves are the group of muscles located on the back of the lower leg, between the knee and the ankle. They consist of two main muscles - the gastrocnemius and the soleus. The calves are involved in activities such as walking, running, and jumping, and they play a crucial role in supporting the body's weight and helping with ankle movement.

Hip abductors

Hip abductors are group of muscles responsible for activities such as walking, running, and sideways leg movements. The primary hip abductor muscles include the gluteus medius, gluteus minimus, and the tensor fasciae latae. Strengthening these muscles can help improve stability and balance in various movements.

Workout done

Barbell squats

10 Kgs x 10 reps x 4 sets

This exercise targets the quadriceps, hamstrings, and glutes. In addition, it also engages the lower back, core muscles, and calves to provide stability. I did this exercise on the Smith's machine which improves the balance.

Barbell walking lunges

5 Kg x 20 reps x 3 sets

This exercise also targets the quadriceps, hamstrings, and glutes, but it also engages the calves, core muscles, and lower back for stabilization and balance during the walking motion.

Goblet alt lateral lunges

5 Kg dumbbell in each hand x 20 reps x 3 sets

Goblet alternating lateral lunges target quadriceps, hamstrings, and glutes. However, they engage the adductors (inner thigh muscles) and abductors (outer hip muscles) as you move side to side (refer to anatomy above). As a cherry on the cake this workout also activates the core muscles for balance and stability.

Goblet at courtesy lounges

5 Kg dumbbell in each hand x 20 reps x 3 sets

Like the previous squats and lunges this exercise also primarily target the quadriceps, hamstrings, and glutes. Nevertheless it exercise also engages the adductors and abductors as we perform the lateral movement just like lateral lunges. Additionally, the core muscles play a role in maintaining balance and stability throughout the exercise.

Romanian dead lifts

17.5 Kg dumbbell in each hand x 15 reps x 3 sets

Like the regular deadlifts this exercise engages multiple muscles of the body. It primarily targets the hamstrings and the glutes. But it also engage the lower back, erector spinae muscles, and the muscles of the upper and middle back. In addition, I combine a dumbbell shrug with each rep to engage the shoulders, as well. It is an effective exercise for strengthening the posterior chain and improving hip hinge movement patterns.

Seated calf raise

25 Kgs x 15 reps x 3 sets

As the name suggests, the seated calf raises primarily target the calf muscles, specifically the gastrocnemius and soleus muscles (see anatomy above). This exercise helps to strengthen and develop the muscles of the lower leg, which are important for ankle stability and overall lower body strength.

Angled leg press

20 Kgs x 15 reps x 3 sets

The angled leg press primarily targets the quadriceps, hamstrings, and glutes. I really enjoy this as I can lift really heavy weights with my legs in this position.

Leg raise hold

50 secs per set x 3 set

During a leg raise hold, the primary muscles targeted are the hip flexors and the lower abdominal muscles. This exercise requires us to engage our hip flexors to lift oour legs off the ground and hold them in a horizontal position. Additionally, our lower abdominal muscles (rectus abdominis) play a significant role in stabilizing our pelvis and maintaining the position of our legs.

Dumbbell hold legs only Deadbug

30 sec each set x 3 sets

During a dumbbell hold legs-only deadbug exercise, the main muscles targeted are the lower abdominal muscles (rectus abdominis), hip flexors, and the muscles of the lower back. This exercise involves maintaining a stable core while alternating leg movements, which engages these muscle groups to control the movement and maintain balance.

Extras

• Crossfits for cardio

• Preacher curls for biceps

• Dips on the bars for triceps

• Machine press for chest

• Hanging torso twists for obliques
  
  This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
  
  
  

  
  09/08/2023
  
  10573
  

  Daily Activity, Gym, Stretching, Walking, Weight Lifting

  

  Height 170 cm		Weight 69.9 kg		Body Fat %
  Waist cm		Thighs cm		Chest cm