Beginner Leg Workout

Beginner Leg Workout

Ten years ago today (!!!) I started training for my first bodybuilding competition. I thought it would be fun to go through my fitness journal and post some of my workouts.

This is a beginner leg workout to do at a gym (it requires certain machines most people don’t have at home). For your reference: Sets are the number of times you repeat an exercise. Reps are the number of repetitions. Typically, you rest 30-45 seconds between sets to catch your breath.

Exercise Sets Reps
Squats 4 12
Leg Press 4 15
Barbell Plie Squats 4 12
Leg Extensions 3 12

 

Directions

Squats

Bodyweight Squat
  • Stand with your feet shoulder-width apart.
  • Lower your body as far as you can by bending your knees and pushing your hips back. Your weight should be in your heels and your knees should be behind your toes. You can keep your arms in front of you for balance.
  • Keep your chest up and slowly return to the start position.

Leg Press

Leg Press
  • Using a leg press machine, position yourself under the machine and place your feet together on the foot pad.
  • Bend your knees and lower the weight as far as possible, bringing your knees toward your shoulders.
  • Press the weight back up again until your legs are fully extended.

Barbell Plie Squats (on Smith Machine)

Plie Squat on Smith Machine
  • Stand with your feet shoulder-width apart, toes pointed out, like a ballerina doing a plie with the barbell on your shoulders.
  • Lower your body as far as you can by bending your knees and pushing your hips back. Your weight should be on your heels and your knees should be behind your toes. You can keep your arms in front of you or on your hips for balance.
  • Keep your chest up and slowly return to the start position.

Leg Extensions

Leg Extension
  • Sit in the seat and hook your feet under the padded bar.
  • Extend your legs out, keeping them the same height as your hips, making sure you stay seated (don’t lift your butt off the chair!).
  • Slowly lower the weight until your feet are back in line with your knees.

 

Remember to use weights only as heavy as you can maintain proper form.

Be strong!

Lisa

 

Copyright (c) 2022 Lisa Traugott. All rights reserved.  *Disclaimer* This is for information only. Check with your doctor before doing this or any exercise.

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