Leg day stalling? Lower body workouts coming to an almost stand still? You’re not alone – for many gym goers it’s leg day that suffers most. But why? Perhaps it’s simply down to motivation (or lack of), after all, why do legs when you can do chest, but for others, a badly executed leg day routine could easily be rectified through some small tweaks and quick tips. As the old saying goes: knowledge is power.
So let us run you through 6 easy tips and hacks that will help you get most out of your leg day routine and workouts.
You’re going to thank us for this, although your legs may say otherwise.
How to Get the Most out of Leg Day
1. Warm-up
This is an obvious one, but it’s amazing how many people forgo a proper warm-up prior to working out. Raise your core temperature with five minutes of light jogging, followed by a complete set of stretches, focusing on hamstrings, groin, calves and quads. If you’re not properly warmed up you simply won’t get the same results, says fitness adviser Simon Harling.
2. Fuel up
Your legs and glutes are the biggest muscle group in your body, so you’ll need loads of energy if you don’t want to tire, says sports nutritionist Penny Hunking.
3. Row your boat
For a cardio workout that also boosts leg mass, get rowing. Do 2,000m sprints on a rowing machine, keeping your arms straight so your legs do all the work, says fitness adviser Simon Harling. Mix up shuttle sprints with rowing and Nordic skiing sessions on alternate days for maximum results.
4. Stay down
Pause squats engage the most muscle fibres for great gluteal and quad definition, says personal trainer Matt Hart. With a barbell across your shoulders, squat down until your thighs are parallel to the floor, hold for four seconds, and push back up. Keep your back straight and exhale as you drive up, says Hart. Do three sets of ten reps.
5. Pluck some strings
Your hamstrings are key to overall conditioning. Lie on the floor with your feet up on a chair. Raise your torso so your soles are flat on the seat, then slowly push down with your feet and arch your back until you’re supported by your feet and your shoulders. You’ll be lucky to do four.
6. Power up
For thighs as thick as tree trunks in minimum time, try this trick on the leg press. Pick a weight you can press only about 12 times. After the 12th rep, quickly reduce the weight by 20% and do six to eight more.
