If you’re new to the gym, you want to start slow. Stay away from the advanced techniques experienced bodybuilders are using. You’ll eventually work up to those leg exercises, so stick with the beginner’s routine until you gain strength and stamina. With this said, read on to pick up a workout routine to form quads, glutes, and hamstrings.
No doubt, squats are demanding. The goblet is an excellent place to begin your leg exercises. Since the routine is mostly with machines, you will learn how to manipulate your exercises. You will show an improvement in your muscle strength and coordination. Then you can move on to heavier weights.
- Pick up a light kettlebell by its handle and hold it close to your chest. We’ll claim this your starting position.
- Squat, sinking your torso down until your calves and hamstrings touch. Keep your back straight, head and chest up.
- While squatting, pause. From this position, push your knees out using your elbows. Go back to the starting position. Rest for a minute and a half then repeat, completing 4 sets, 10 reps.
- First, you need to set up your starting position, so choose your weight and leg extension machine. Sit with your legs under the pad. Point your feet forward, and grip the sidebars with your hands. Ensure your legs are at a 90-degree angle between your upper and lower legs.
- Using your quads, expand your legs as far as they can go while exhaling. Now, don’t move. Pause for a couple of seconds and inhale as you lower the weight and return it to its position. Remember, you should not go any further than the 90-degree angle.
- Rest and repeat. Do 3 sets, 10 reps.
Standing Calf Raises
- Before you start, adjust the calf raise machine lever to fit your particular height. Make certain your shoulders go under the pads and your toes are pointing out in front of you. Now, the balls of your feet should be on top of the calf block and the heels extending off of it. The lever will go up when you extend your hips and knees. Your torso should be standing erect, but not your knees. They should always have a slight bend to them. Remember this as your starting position.
- As you breathe out, raise your heels and extend your ankles as high as you can while flexing your calf. Check your form. Is your knee bent or is it stationery? Hold this pose for a second and then return gradually to starting position. Breath in while lower your stance and bend the ankles until you notice a stretch your calves.
- Take a breather for a minute, then repeat the exercise. Do 3 sets, 15 repetitions.
- Find a leg press machine and have a seat. Position your legs on the platform, shoulder-width apart.
- Lowering the safety bars, hold the weighted platform still. Press the platform until your legs are fully extended.
- While you’re taking a deep breath in, slowly let down the platform. When your legs reach a 90-degree angle, let the air out and push the platform using your heels and quads until you’re back at the starting position.
- Rest for 90 seconds and repeat 3 sets, 10 repetitions.
Seated Leg Curl
- First, set the machine so it accommodates your height. Sit with your back against the support pad. Take the back of your lower leg and place it on the top of the padded lever and secure it against your thighs. Now, grab the side handles with your toes pointing straight out in front of you. Check to see if your legs are straight.
- If that’s done correctly, pull the lever as far as you can to the back of your thighs. Do this as you exhale. Hold your position for a second and breath in, return to starting position.
- Rest for a minute and repeat steps for 3 sets, 10 reps.