Legs workout
Barbell Squats
3 Sets 20 Repetitions
1. Hold the barbell with your hands wide across it and behind your neck.
2. Slowly lift the barbell and push your butt and knees backwards and do a sit down.
3. Do not bring your knees foreward
4. Then slowly push yourself up back to starting position.
5. Repeat.
Walking Lunges (With plates/dumbells)
2 Sets 20 Repetitions (approx)
1. Hold the plates/dumbbells hanging down freely.
2. Bring right foot forward and bend it forward perpendicular to the ground.
3. Then bring the left foot forward in the same way.
4. Repeat.
Machine Leg Press
3 Sets 20 Repetitions
1. Adjust machine height and position.
2. Bring the feet slowly down along with the machine.
3. Then push the machine up back to starting position slowly.
4. Repeat.
Machine Leg Extension
3 Sets 20 Repetitions
1. Sit on the machine and adjust it according to your height.
2. Place your feet under the pad, forming a 90 degree angle with your legs.
3. Lift the pad with your feet till legs are extended enough.
4. Bring them back to starting position.
5. Repeat.
Machine Leg Curls
3 Sets 20 Repetitions
1. Adjust the machine according to your height.
2. Lie down flat with your chest facing the ground.
3. Keep your legs stretched straight and your feet under the pad.
4. Lift the pad up with your feet and slowly release it back down to starting position.
5. Repeat.
Standing Calf Raise (Barbell)
3 Sets 20 Repetitions
1. Hold the barbell like the way it was while doing Squats.
2. Stand with your legs straight.
3. While holding the barbell, lift your legs up by your toes.
4. Slowly bring it down back to starting position.
5. Repeat.