





Legs workout can be hard work for some people that's why most of the people skip legs day.

The legs are the examples of how much good you lift and how heavy you lift. If you have bigger legs most of the people will think that you lift. Otherwise, you will hear this sentence "Do you even lift bro?". All around the world people judge you by your legs so yeah you should not miss legs days cause you don't want to be a joke in the gym. So legs are the strongest part of the body so yeah you can do more heavier things so you better lift heavier and till the depth while squatting. Legs workout should be mainly compound and both machines because you can do many legs workout with both machines and weights. I mean you can use all machine for your safety. Buy for the Strength and better results you should do compound exercises.



Legs workout should be compound and heavier to get bigger, juicier, strong legs. The workouts are :

1: Squat / front squat

The squat should be compound that means don't do squat in Smith machine.

If you are new you should be better doing squat without weights I mean free weight barbell (without plates/weights).

And the squat should be in the ratio of 5 sets × 12 or 10 reps or 4 sets of 12,10,8,8 just keep adding weights after each set. Squat to the depth for good result keep your back straight too.

And yeah both front and back squat is goo but first, try doing back squat cause it is easy and after a few weeks keep practicing the front squat too.

Squeeze the butt while standing so it will activate your glutes.





2: Leg press

Leg press is good and easy because it will activate your legs muscles and yeah it is easy too.

So this is not that hard so yeah try doing heavier in leg press because you don't have to balance the weight like you do squat so go heavier and do 4 sets of 12,10,8,8 reps after each sets increase some weight.

And you can also do your calves workout in this machine.





3: Leg Extension

In this workout, you have to do it properly first lift your legs up and hold for 3 sec then let down the legs and keep repeating.

4 sets ×12,10,8,8





4: lying leg curls

Like the leg extension in here also you have to lift legs first hold 3 secs let it down and keep repeating until you reach your reps goal . 4 sets × 12,10,8,8 reps.

If your gym doesn't have legs curls then you can lay down on ground keep weight between your feet and try to pull up and down.



