Leg muscle workout

Looking for a leg muscle workout that will build your thighs and make you the envy of the gym? Try this workout 2 or 3 times a week, ideally with a 1 day gap in between, to let the muscles repair themselves. If you have the time to do it, then alternate days with your upper body and lower body. Monday=legs, Tuesday=upper body, Wednesday=legs, etc

Warm Up (2)

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Jogging - 3 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

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Squat thrust - 1 minute

Primary target:

Legs (Hamstrings)

Equipment required:

Exercise (6)

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Squat with dumbells - 3 sets of 8-12 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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Star jumps - 60 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

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Dynamic lunge with dumbells - 3 sets of 8-12 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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Wall squat with fitball - 2 minutes

Primary target:

Legs (Quadriceps)

Equipment required:

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Calf raise - 2 minutes

Primary target:

Legs (Calves)

Equipment required:

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Side lunge - 60 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

Cool Down (3)

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Seated hamstring and back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

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Calf stretch - 30 seconds each side

Primary target:

Legs (Calves)

Equipment required: