Warm-up for 5-10 minutes on a piece of cardio equipment. I always like the spin bike or stair machine for leg days. Weights used are just suggestions, use what you’re comfortable with, just make sure you’re challenging yourself!
Straight Set x5:
Barbell sumo squat – 45 lbs x 15
60 lbs x 10
75 lbs x 6
60 lbs x 8
45 lbs x 10
*the wide stance targets your inner thighs and butt more, also allowing you to take on a heavier load. Remember to keep your knees behind your toes and chest up.
Straight Set x4:
Dumbbell stiff-leg deadlift – 20lbs each hand x 10 reps
*Keep your legs straight and bend forward until you feel a stretch in your hamstrings. Contract those muscles to pull yourself up and keep pressure off your lower back. Remember to keep your back straight, tipping forward at the hip, and stick that butt back!
*For the step-ups, choose a bench or step that has your thigh parallel to the ground when your foot is on it. Remember to get your whole foot on the step and push up through your heel. For the back extension, squeeze your butt together on your way up to take pressure off your lower back and get the work happening in your glutes.
*Keep your feet hip distance apart on the lunges, it will help you keep your balance as you step out.
*For the calf raises, just find an elevated surface in your gym with something you can hold on to for balance nearby. I prefer freestanding calf raises over machine ones because they engage those balancing muscles more with a wider range of motion because you’re not pushing a heavy load on your shoulders.
*For the side lying leg raises, make sure your bottom leg is straight and the foot is fully flexed to really target those inner thigh muscles.
Don’t forget to stretch at the end of your workout! :)