Leg day workout: Push-Pull-Leg Series Part 3

 

In this last series of Best exercise for Push-Pull-Leg program, we are going to talk about leg day workout. 

This leg day workout plan will cover all those exercise which will help you to grow stronger and bigger leg muscles. 

Here are the best exercise for your leg day workout: 

1. Weighted squat

Weighted squat is one of the best exercise to gain size of your overall lower-body, it mainly target your Quads, glutes. 

How to do

Stand straight and keep some distance between legs, put the loaded bar on your traps muscles and hold the bar with an overhand grip. now shift your weight on your heels not on toes and begin to lower into squat (keep your head and spine in normal position), keep your leg stable and knee should be as close to 90 degree and drive through your heels to back in standing position. repeat 

Set 4
Reps 10-12
Rest 1-2 min 

 

2. Leg Press

Leg press is a compound exercise which means it train more than one muscle, but it mainly target your quad muscles and plays an important role in making bigger thighs. 

How to do

Sit down at the leg press machine and put your back on back rest and head as well on head rest, now place your both foot on footplate about hip-width apart, pressure should be feel on your heels. 

When you are about to press hold the handles with your hand, tight the core and push the footplate away to your body with your heels (always remember that never lock your knees) now return to the starting position and repeat.

Set 4
Reps 10-12
Rest 1-2 min  

 

3. Leg curl 

Leg curl solely train your hamstring and also put some tension on your calf. 

How to do 

Lay down on your leg curl machine with face down and place your leg (just over the heels) on pad, grab the handle. 

Now flex your knees upward and pull your ankle towards your hip as much you can pull hold for a couple of sec and return to the normal position gradually and repeat. 

Set 4
Reps 10-12
Rest 1-2 min   

 

 

 Related article: Best push exercises : Push-Pull-Leg Series Part 1

>> Best pull exercises : Push-Pull-Leg Series Part 2

4. Seated calf raise (Toes with normal position)

One of the best exercise for muscular calves.

How to do

Seated on the platform of calf raise machine and place balls of your feet on a block and place your thighs under the pad. knees should be bent at 90 degree. Now raise your heels upward as high as you
can go and slowly come down as low as you can go.

Set 4
Reps 10-12
Rest 60 secs

 

 Related article: how to get calf muscles at home

>> Calf : 5 best exercise for muscular Calves