Leg Day

Warm-Up

5-Minute Bike Ride

Use a moderate resistance and pedal for 5 minutes to get your legs warmed up and blood flowing.

Squats - 4 Sets of 12-15 Reps. Rest: 60 seconds
Ensure your knees do not extend past your toes and keep your chest up throughout the movement.
Leg Press - 4 Sets of 12-15 Reps. Rest: 60 seconds
Adjust the seat so your knees form a 90-degree angle. Push through your heels and avoid locking your knees.
Walking Lunges - 3 Sets of 12-15 Reps per leg. Rest: 60 seconds
Take long strides and keep your torso upright. Ensure your front knee stays aligned with your toes.
Bulgarian Split Squats - 3 Sets of 12-15 Reps per leg. Rest: 60 seconds
Place one foot behind you on a bench. Lower yourself until your front thigh is parallel to the ground.
Hip Thrusts - 3 Sets of 12-15 Reps. Rest: 60 seconds
Place your upper back on a bench and roll a barbell over your hips. Drive your hips up until your body forms a straight line.

Deadlifts - 4 Sets of 8-12 Reps. Rest: 60 seconds
Keep your back straight and engage your core. Lift with your legs and hips rather than your back.
Hamstring Curls - 3 Sets of 12-15 Reps. Rest: 60 seconds
Adjust the pad so it rests comfortably on your lower calves. Curl your legs up while keeping your hips pressed into the bench.
Seated Calf Raises - 3 Sets of 15-20 Reps. Rest: 60 seconds
Use a full range of motion by lowering your heels below the platform. Perform the exercise slowly for maximum contraction.
Standing Calf Raises - 3 Sets of 15-20 Reps. Rest: 60 seconds
Use a calf raise machine or stand on the edge of a step. Focus on a controlled movement and a strong contraction at the top.
Glute Bridges - 3 Sets of 15-20 Reps. Rest: 60 seconds
Lie on your back with your feet flat on the ground and knees bent. Lift your hips towards the ceiling while squeezing your glutes.

Hamstring Stretch: Sit on the floor, extend one leg, and reach for your toes. Hold for 20-30 seconds and switch legs.
Quad Stretch: Stand on one leg, pull your opposite foot towards your glutes. Hold for 20-30 seconds and switch legs.
Glute Stretch: Sit on the floor, cross one leg over the other, and gently press the knee towards the opposite shoulder. Hold for 20-30 seconds and switch legs.
Calf Stretch: Stand facing a wall, place one foot behind you, and press your heel into the floor. Hold for 20-30 seconds and switch legs.