Best Legs Workout With and Without Equipment

Best Legs Workout With and Without Equipments

Hello readers, as we know legs are the base of our body. So, today we’ll discuss the most effective legs workout with and without equipments.

Today we’ll discuss the most important workout that is usually skipped by the beginners i.e. legs. As most of the people in the gym want to make a great physique but no one wants to train their lower body. If you think about a great physique what comes to your mind? Is it good looking abs? Or Is it peaked biceps? Is it thick and v-shaped back? Or is it perfect round shoulders? The answer is none of it. When it comes to a great physique the most important thing is symmetry in your body.

Moreover nowadays, no one thinks about the lower body, everybody wants a perfect upper body, as a result, they lose the symmetry of their body and look funny. You also had often made fun of the persons with the huge and perfect upper body but very thin legs. So, if you don’t want others to make fun of your body do train your lower body as well.

As legs are the strongest and biggest muscle of your body so you must be aware of the different parts of the leg muscle. We generally consider leg to be divided into three muscles excluding gluts. These are :

  • Quads.
  • Hamstrings.
  • Calf.
legs workout
source

So, in this blog, we’ll be covering some best exercises with and without equipment for all these three muscles. All these legs workout will help you grow your lower body.

Things to keep in mind for Stronger Legs:

Lift Heavy:

Lifting heavy weight will help you in a lot of ways. It will help you look toned, burn more body fat. Also, it helps you to boost testosterone that is the most important male hormone.

 

legs workout
source

Also by lifting heavyweight, your bone strength will increase as well as lifting heavy helps you build your endurance.

Apart from all these things by lifting heavy you will improve your self-confidence and will keep you motivated every time you lift heavy. Also, it will help you lower your blood pressure.

Take Proper Rest:

The leg is the biggest muscle of your body so if you are training it properly then you must take proper rest. Otherwise, you will feel very weak. Your body needs a proper amount of rest depending upon the physical torture given to it in order to recover properly.

You must take one rest day per week as well as at least 8 hours of sleep each day.

 

Do train legs at least twice a week:

Most of the people in the gym do not train legs due to which their body looks funny and out of proportion.

So, you must avoid this mistake if you want to build a great physique. Do train your legs at least twice a week if you want to build strong legs.

 

Never Neglect Calf and Hamstrings:

Some of the people think by training quads they are training their legs but that’s not true. The leg workout is incomplete without hamstrings and calf.

Hamstrings give that curvy and muscular look to the legs and calf makes the whole leg look more defined.

Legs Workout
source

Legs Workout Without Equipments

EXERCISES FOR QUADS:

  • BODY-WEIGHT SQUATS

Sets: 4.

Reps: 15.

Tempo: 3-1-2-0.

Rest: 90-120 sec.

bodyweight squats
source
  • WALL SITS

Sets: 4.

Reps Time: 40 sec.

Tempo: 3-1-2-0.

Rest: 20 sec.

wall sits (best legs workout)
source
  • LUNGES

Sets: 4.

Reps: 10 each leg.

Tempo: 3-1-2-0.

Rest: 90-120 sec.

lunges
source

EXERCISES FOR HAMSTRING:

  • BULGARIAN SPLIT SQUATS

Sets: 4.

Reps: 15.

Tempo: 3-1-2-0.

Rest: 90-120 sec.

legs workout for hamstrings
source
  • BODY-WEIGHT SQUATS

Sets: 4.

Reps: 15.

Tempo: 3-1-2-0.

Rest: 90-120 sec.

bodyweight squats
source

EXERCISES FOR CALF:

  • SEATED CALF RAISES

Sets: 4.

Reps: 25.

Tempo: 3-1-2-0.

Rest: 60 sec.

seated calf raises
source
  • CALF RAISES

Sets: 3.

Reps: 25.

Tempo: 3-1-2-0.

Rest: 60 sec.

standing calf raises
source

Legs Workout With Equipments

EXERCISES FOR QUADS:

  • LEGS PRESS

Sets: 4.

Reps: 15.

Tempo: 3-1-2-0.

Rest: 90-120 sec.

Leg-Press
source
  • LEGS EXTENSION

Sets: 4.

Reps: 15.

Tempo: 3-1-2-0.

Rest: 90-120 sec.

leg extension
source
  • WEIGHTED SQUATS

Sets: 4.

Reps: 15.

Tempo: 3-1-2-0.

Rest: 90-120 sec.

best leg workout-SQUATS
source

 

  • WEIGHTED LUNGES

Sets: 4.

Reps: 10 each leg.

Tempo: 3-1-2-0.

Rest: 90-120 sec.

Dumbbell-Lunges
source

EXERCISES FOR HAMSTRING:

  • STIFF-LEGGED DEADLIFTS

Sets: 4.

Reps: 12.

Tempo: 3-1-2-0.

Rest: 90-120 sec.

Romanian-Deadlift
source
  • BARBELL HIP THIRST

Sets: 4.

Reps: 15.

Tempo: 3-1-2-0.

Rest: 90-120 sec.

hip-thrust
source
  • LEG CURL

Sets: 4.

Reps: 15.

Tempo: 3-1-2-0.

Rest: 90-120 sec.

Leg-Curl
source

EXERCISES FOR CALF:

  • SEATED CALF RAISES WITH WEIGHT

Sets: 4.

Reps: 25.

Tempo: 3-1-2-0.

Rest: 60 sec.

Seated calf raises
source
  •  STANDING CALF RAISES WITH BARBELL 

Sets: 3.

Reps: 25.

Tempo: 3-1-2-0.

Rest: 60 sec.

calf raises
source

You can also check my other blogs related to workouts of other body parts such as chest workout, shoulder workout, triceps workout, etc.

Apart from these workouts, if you’re finding any problem to grow your arm size you can check my blog“how to get bigger arms in 6 weeks” and if you have a lot of stubborn chest fat that you’re not able to get rid off then do check my blog “how to lose chest fat without surgery”.

If you found this blog beneficial and worth reading please share it with all your friends as well as your family members. And if you have any queries or suggestions please do comment in the comment section.

Thank You!

Be the first to comment

Leave a Reply

Your email address will not be published.


*