Physical Fitness
Here are the best workouts for stronger legs
Legs workout
Warm up (Mobility of ankles, knees and glutes improvement movements)
Air squats 10 to 12 reps, 2 sets
Goblet squats 10 reps, 2 sets
Lunges 10 reps (each leg), 2 sets
Main workout (4 sets of 10-12 reps of each exercise )
Back squats
Single leg press
Stiff leg deadlift
Walking Lunges
Leg extension
Cool down
For Bulking
Warm up (Mobility of ankles, knees and glutes improvement movements)
Air squats 10 to 12 reps, 2 sets
Goblet squats 10 reps, 2 sets
Lunges 10 reps (each leg), 2 sets
Back extension 10 reps, 3 sets
Main workout (Use heavy weights. 4 sets of 6-8 reps of each exercise, unless) indicated.
Back squats
Leg press
Stiff leg deadlift
Weighted walking Lunges 12 reps (each leg), 5 sets
Leg curls/ extension 10 reps, 5 sets
Cool down
For Leaning Phase
Warm up (Mobility of ankles, knees and glutes improvement movements)
Air squats 10 to 12 reps, 2 sets.
Goblet squats 10 reps, 2 sets.
Lunges 10 reps (each leg), 2 sets.
Back extension 10 reps, 3 sets.
Main workout (Weight should be 60 to 70% of 1 RM. 4-5 sets of 12-15 reps of each exercise)
Deadlift
Leg press
Front squat
Step-ups (each leg)
Hip thrusts (weighted)
Back squats (narrow stance)
Cool down