Leg Exercises for Muscle Building for Beginners

We will perform 5 exercises for Legs

First 10-15 mins are for warm-up. You can do jogging / walking or 10 minutes. Stepping for 1 or 2 minutes. Jumping for 1 minutes. Twisting for 1 minutes. Warm up will prepare your body for exercise by increasing the heart rate and blood circulation. It will help loosening the joints and increase blood flow to the muscles. This 10-15 minutes stretch prepare your muscles for physical activity and prevents injuries.

 Exercise 1:- Back Squat (3*12)

Starting Position: Stand with your feet shoulders width apart, back straight and chest up. Grab the bar with a medium grip, put it on your upper back (traps). Unrack the bar by straightening your legs and step back from the rack. Keep your back straight, chest up elbow down.

As you breath in squat down, push your knees out while moving your hips. Squat down until your hips are below your knees. Thighs parallel to the floor. Hold for a second. Now slowly come to your starting position by squat back up. This will be one repetition. Perform 12 repetition to complete a set. Perform total 3 sets.

Exercise 2:- Dumbbell Lunges (4*15)

Starting Position: Stand with your torso upright holding dumbbells in each hand by your sides. Your chest up and back straight. 

Step forward with your right leg around two or two and half feet so that thigh of right feet is parallel to the floor and your left knee will touch the floor. While keeping the torso upright and maintaining your balance. Hold for a second.  Slowly come back to starting position as you breath out. This will be one repetition. Perform 15 repetition to complete a set.Repeat the process for left leg to complete a set. Perform total 4 sets.

Exercise 3:- Hack Squat Machine (3*12)

Starting Position: Place the back of your torso against the back pad of the machine. Place your shoulders under the shoulder pads. Legs shoulder width apart and. Toes pointed out. Place your arms on the sode handle of the machine.Keep your head up and keep your back on the pad. Straighten your legs without locking your knees.

As you breath in Slowly squat down by bending you knees as you maintain a straight posture until angle between your thigh and calve is slightly less the 90 degrees. Hold for a second.Slowly squat up as you straighten the legs and come back to starting position as you breath out. This will be one repetition. Perform 12 repetition to complete a set. Perform total 3 sets.

Exercise 4:- Seated Calf Raise (4*12)

Starting Position: Sit on the edge of the bench and place a barbell bar over your upper thighs, about 2-4 inches above your knees and hold it there.

As you breath in Raise up on your toes as high as possible as you squeeze the calf muscles. Hold for a second at the top of the movement.Slowly come down to starting position by placing your heels on the floor as you breath out. This will be one repetition. Perform 10 repetition to complete a set. Perform total 4 sets.

Exercise 5:- Standing Calf Raise With Barbell (3*15)

Starting Position: Stand with your feet 6 inches apart. back straight and chest up. Grab the bar with a medium grip, put it on your upper back (traps). Unrack the bar by straightening your legs and step back from the rack. 

As you breath in Raise you heels off the floor by squeezing your calf muscles as high as possible. Pause for a second at the top. Slowly raise down your heels on the floor as you breath out. This will be one repetition. Perform 15 repetition to complete a set. Perform total 3 sets.

Note-:

1.       Rest between each set 45-60 seconds.

2.       Rest between each exercise 90-120 seconds.

3.       Drink adequate amount of water.

4.       Don’t forget to stretch.

Disclaimer

1.      Please consult a physician to access your health before following the program in the blog.

2.      All the specified exercises should be performed in the safest position as specified in the blog. I will not be held responsible for any injury incurred while performing the exercise specified in the blog.