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Daily Archives: 26 November, 2014

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Leg Workouts for Men

The legs are an important part of a man’s physique, and the leg workout of a man’s fitness, that we all want to make sure looks as good as the rest of our body! Don’t hesitate to have a look at the leg workouts for women for more exercises and ideas. As with any of our workouts, you should make sure to work to your own capacity and choose workout exercises that you enjoy and that work for you.

Leg workouts for men will focus more on using weights to strengthen and build on the muscle you have, with exercises that can be altered to what goals you want to achieve. For building more muscle use heavier weights, for endurance increase the reps and sets and for toning only work to your most comfortable ability. Remember, you can mix and match with the bicep workouts, tricep workouts and ab workouts!

Leg Exercises for Men

These suggested leg exercises for men try to add a twist to the usual workout exercises you get, and are aimed to make sure you get buff legs in no time!

  • Bulgarian Split Squat: with a barbell behind your shoulders and a step, rest one foot against the step and slowly lower your whole body into a squat making sure your bent knee does not touch the floor, return and repeat with the other leg
  • Leg Curls: using a leg curl machine, rest your heels under the cushion and slowly bring them towards your bum making sure they don’t make contact, release slowly returning to the original position
  • Kettlebell Fling Squat: inspired from the kettlebell swing action (found on kettlebell workouts), swing the kettlebell between your legs whilst squating, rise up tossing the kettlebell in the air only slightly and squating again for the catch
  • The Inchworm: starting in a press-up position, slowly walk your legs towards your chest until it feels uncomfortable, move your hands slowly forward to return to your orginial position and repeat
  • Simple Step Reach: standing above a high step with your arms out in front of your shoulders, reach down with one leg keeping your arms out and return, repeat with the other leg, add weights for difficulty

Leg Workout Routine for Men

A suggested leg workout for men that you are able to modify how you would like, add weights or different exercises. You can even include a cardio section to add to the focus on legs.

  • Fitness Food: be sure to stay healthy and feed your body with all the correct nutrients it would need
  • Pre Workout: warming up and cooling down is just as important for your workout
  • Kettlebell Swing – 3 sets of 15 reps, 20 second rest
  • The Inchworm – 2 sets of 12 reps, 10 seconds rest
  • Side Lunges (with dumbbells) – 4 sets of 10 reps, 15 second rest
  • Bulgarian Split Squat – 3 sets of 8 reps, 15 second rest
  • Leg Extensions – 4 sets of 10 reps, 20 second rest

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Leg Workouts for Women

Our brilliant leg workout for women is a specific version of one of many leg workouts. We also have another specific example of a leg workouts for men and these are both a part of the wider bodybuilding workouts. Your legs are an important part of your body to maintain as they support us in walking, driving and almost every other daily activity. Not to mention, for any other type of workouts, our legs are almost always involved.

Everyone has different fitness abilities and it is crucial to recognise this. All of our suggested leg workout exercises can be modified to what is comfortable for you. For a lighter workout routine, decrease the number of sets and reps, and the opposite for a more forceful one, simply increase and try adding weights or equipment. Do not forget the rest of your body! Check out our bicep workouts and back workout.

Leg Exercises for Women

Ladies, let’s not forget about our lower body workouts there while we try and increase our upper body strength! If you are tired of the same old routine of squats and lunges then take a look at these great leg exercises for women that add a twist to the simple moves:

  • Pistol Squat: stand up straight with your arms out in front of you at shoulder height, push your right leg out and bend your hips into a squat position keeping your arms and leg extended straight, hold and return repeating with the other leg
  • Side Lung Butt-Kicker: stand straight with your arms by your side, with your feet pointing forward lunge to the right bending your right knee and extending the other, hinge forward from your hips and touch the floor with your left hand
  • Marching Hip Raise: using a Swiss ball, lie on your back with your legs bent and feet resting on the ball, raise your hips creating a straight line from shoulder to knees, lift one knee to your chest and return
  • Single Leg Lunges: add weights if you wish, standing straight with arms by your side bring one knee up towards your bottom in a leg curl, with the other leg, balance and bend down in a lunge position bringing your arms to hand slightlt in front of you
  • Lateral Leg Lift: starting in a squat position with your hands on your hips (or with weights), spring upwards and push one leg outwards at a 45 degrees angle, return to squat and repeat with other leg

Leg Workout Routine for Women

This is a suggested workout routine that focuses on your legs and should be done 3-4 times a week on non-consecutive days. If you want a more full-rounded workout then incorporate exercises from different workouts, perhaps the bicep workouts or back workouts:

  • Pre Workout: always make sure to prepare your body for the training you will do by warming up and cooling down
  • Single Leg Lunges – 3 sets of 10 reps, 15 second rest
  • Pistol Squat – 2 sets of 15 reps, 20 second rest
  • Lateral Leg Lift – 4 sets of 8 reps, 10 second rest
  • Carving Curtsy – 1 set of 15 reps
  • Marching Hip Raise – 2 sets of 12 reps, 20 second rest

If you want to focus on certain exercises, try doing a ladder workout where you use the same leg exercise and start with a single set of 20 reps, moving to a set of 15 and slowly decreasing the amount.