leg workout

Top Best Leg exercise for inflating leg muscles at home – AIM

Day 2(Tuesday) Leg Exercise

Workout :- Leg Exercise

Build upper body is first priority of all people but they skip to build lower body if you want perfect body you have to concentrate your lower body also lower body includes your leg.

There are lot of workout you can do on leg day but we found Top Best Leg exercise for inflating leg muscles at home. You can do these workout at home and gym we guide you how to do these exercise for good result or inflating leg muscles with few tools.

TIP: – These workout for intermediate if you are advanced you can increase 1-1 set of each workout and if you are beginner you can decrease reps according to your potential.

Day 3 Triceps Workout

Day 1 chest workout

1.BARBELL SQUATS

Barbell Squats
Barbell Squats
4 SETS 12, 10, 10, 7 REPS (take at least 1 min. rest)
  1. Stand with your feet hold barbell across your upper back with an overhand grip. (put desired weight on barbell). This is your starting position.
  2. Take the weight of the bar and slowly goes down head up back straight.
  3. Lower yourself until the point that your hips are lined up with your knees, with legs at 90 degrees.
  4. Then push body and stand up back to the starting position.
  5. Repeat and continue until the set is completed.
Equipment: - 1.Barbell

2. HACK SQUATS

Hack squats
Hack Squats
2 SETS 10, 15 REPS (take at least 1 min. rest)
  1. Load the machine with the ideal weight.
  2. Place your shoulders and back against the pads/cushions.
  3. Position of your feet is parallel to your shoulder, place your arms on the side handle and push your body with your toes
  4. Slowly lower the load by bending your knees until the point that your thighs are roughly at 90 degrees
  5. Repeat and continue until the set is completed.

3. BARBELL LUNGE

Barbell Lunge
Barbell lunge
2 SETS 10, 15 REPS (take at least 1 min. rest)
  1. First set the bar on a rack just below shoulder level and loading the weight you want to use.
  2. Stand under the bar and place the bar on back of your shoulder across it.
  3. Hold the bar with your arms at the end of the bar and lift it and remove bar from the rack.
  4. Now take a step forward with your left leg and maintain balance and push yourself back to the starting position.
  5. Now repeat same movement with your right leg.
  6. Repeat and continue until the set is completed.
Equipment: - 1.Barbell

4. SEATED LEG CURL

SEATED LEG CURL
SEATED LEG CURL 
2 SETS 10, 15 REPS (take at least 1 min. rest)
  1. Select or put weight then adjust pads according to your comfortable slightly above your heels.
  2. Then breathe out and pull your heel to the thighs as far as possible.
  3. Slowly return to the starting position as you breathe in.
  4. Repeat and continue until the set is completed.

5. Lying Leg Curl

Lying Leg Curl
Lying Leg Curl 
2 SETS 10, 15 REPS (take at least 1 min. rest)
  1. Adjust machine according to your height, choose right weight and lie face down on machine with the pad
  2. Always start with a light weight.
  3. Grab the side handle and lift your feet as you breathe out and hold for a second and slowly return to stating position.
  4. Do not drop weight quickly back down.
  5. Repeat and continue until the set is completed.

Caution :-

1. Always put desired weight according to your comfortable.
2. Use supporter if you are beginner.

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