Leg day with me
Leg day is a focused workout dedicated to strengthening the lower body, targeting major muscle groups like the quads, hamstrings, glutes, and calves. It often includes exercises such as squats, lunges, and deadlifts, which not only build strength and muscle but also improve balance, mobility, and athletic performance. While it’s known for being one of the toughest training days, leg day is essential for creating a strong foundation, boosting overall fitness, and supporting progress in every other area of the gym.
Barbell Squat – Step by Step
1. Set Up – Place the barbell on a squat rack at about chest height. Step under the bar so it rests across your upper back (not your neck) and grip it slightly wider than shoulder-width.
2. Unrack the Bar – Stand tall to lift the bar off the rack and take 1–2 small steps back. Position your feet shoulder-width apart, toes slightly turned out.
3. Brace Your Core – Take a deep breath, tighten your abs, and keep your chest lifted with eyes looking forward.
4. Lower Down – Push your hips back and bend your knees together, lowering until your thighs are at least parallel to the floor (or as far as your mobility allows).
5. Drive Up – Press through your heels to stand back up, keeping your chest up and back straight.
6. Lock Out – At the top, fully extend your hips and knees without leaning forward.
7. Repeat – Perform the desired number of reps, then carefully step forward and return the bar to the rack.
Barbbell squats
Smith Machine Single Leg Step Up – Step by Step
1. Set Up – Position a bench or sturdy platform inside the Smith machine. Adjust the bar to shoulder height and load with appropriate weight.
2. Position Yourself – Step under the bar so it rests across your upper back (not your neck). Place one foot firmly on the bench and the other on the floor. Grip the bar slightly wider than shoulder-width.
3. Brace Your Core – Tighten your abs, keep your chest up, and look forward.
4. Step Up – Press through the heel of the foot on the bench to lift your body upward, bringing the trailing leg off the ground.
5. Reach the Top – Stand tall on the bench with your working leg fully extended, keeping balance and control.
6. Lower Down – Slowly return your trailing leg to the ground, maintaining tension and control throughout.
7. Repeat – Perform the desired number of reps, then switch legs.
Smith machine single leg step ups
Smith Machine Hip Thrust – Step by Step
1. Set Up – Place a bench behind you and position it so it sits just below your shoulder blades when you lean back. Adjust the Smith machine bar and load with appropriate weight.
2. Position Yourself – Sit on the floor with your upper back against the bench. Roll the bar over your hips and secure it with a pad or towel for comfort.
3. Foot Placement – Plant your feet flat on the floor, shoulder-width apart, with knees bent at about 90 degrees.
4. Brace Your Core – Engage your abs and keep your chin slightly tucked to maintain proper alignment.
5. Lift the Bar – Drive through your heels to raise your hips, pushing the bar upward until your body forms a straight line from shoulders to knees.
6. Squeeze at the Top – Pause for a moment and squeeze your glutes hard at the top of the movement.
7. Lower with Control – Slowly lower your hips back down until they hover just above the floor, keeping tension in your glutes.
8. Repeat – Perform the desired number of reps, keeping your form strict throughout.
Hip thrusts
Leg Press – Step by Step
1. Set Up – Sit down on the leg press machine with your back and head supported against the pad. Place your feet on the platform about shoulder-width apart.
2. Foot Position – Keep your feet flat on the platform, toes slightly turned out, and knees aligned with your feet.
3. Release the Safety Handles – Push the platform slightly to unlock the safety handles and hold the weight steady.
4. Brace Your Core – Tighten your abs and keep your back pressed firmly against the seat.
5. Lower the Platform – Slowly bend your knees to bring the platform down toward your chest, keeping control throughout.
6. Go Deep Enough – Lower until your knees are at about a 90-degree angle (or as far as your mobility allows without your lower back lifting).
7. Press Back Up – Drive through your heels to extend your legs and push the platform back up without locking out your knees.
8. Repeat – Perform the desired number of reps, then carefully re-engage the safety handles when finished.
Leg press
Hyperextension – Step by Step
1. Set Up – Adjust the hyperextension bench so the top of the pad rests just below your hips. Place your feet flat on the foot platform and secure your ankles under the pads.
2. Position Yourself – Cross your arms over your chest or place your hands lightly behind your head. Keep your body straight from head to heels.
3. Brace Your Core – Tighten your abs and keep your spine neutral. Avoid arching your lower back.
4. Lower Down – Slowly bend at the hips to lower your upper body toward the floor, keeping control throughout the movement.
5. Go Low Enough – Stop when your torso is just short of forming a 90-degree angle with your legs (or as far as comfortable).
6. Lift Back Up – Contract your glutes, hamstrings, and lower back to raise your torso until it’s in line with your legs.
7. Squeeze at the Top – Pause briefly at the top while keeping your body straight—don’t hyperextend past neutral.
8. Repeat – Perform the desired number of reps with smooth, controlled movement.
Hyper extensions
Bulgarian Split Squat – Step by Step
1. Set Up – Stand a few feet in front of a bench or sturdy platform. Place one foot behind you on the bench, laces down.
2. Foot Position – Keep your front foot flat on the ground, far enough forward so your knee stays in line with your ankle as you lower.
3. Brace Your Core – Engage your abs, keep your chest tall, and look straight ahead.
4. Lower Down – Bend your front knee and drop your back knee toward the floor, lowering your hips in a controlled motion.
5. Go Low Enough – Lower until your front thigh is about parallel to the floor (or as far as comfortable) while keeping balance.
6. Press Back Up – Drive through the heel of your front foot to return to standing, keeping your torso upright.
7. Squeeze at the Top – Fully extend your front leg at the top without locking the knee.
8. Repeat – Complete the desired number of reps on one leg, then switch sides.
Bulgarian split sqaut
Hamstring Curl – Step by Step
1. Set Up – Adjust the hamstring curl machine (seated or lying) so the pad rests just above your ankles. Select an appropriate weight.
2. Position Yourself – Sit down or lie face down on the machine with your back supported and legs fully extended. Grip the handles for stability.
3. Brace Your Core – Engage your abs and keep your hips pressed firmly into the pad.
4. Curl the Weight – Bend your knees to pull the pad toward your glutes in a controlled motion.
5. Squeeze at the Top – Pause briefly when your knees are fully bent, squeezing your hamstrings.
6. Lower with Control – Slowly extend your legs back to the starting position without letting the weight slam down.
7. Repeat – Perform the desired number of reps with smooth, controlled movement.
