Legs are the foundation of your entire body and just like building a house, a strong healthy, body needs to start with a strong foundation. This workout isolates all angles of your quads or hamstrings to help you cut excess jiggle/fat and strengthen your muscles.

Because your hamstrings are probably the biggest muscle in your body and require the most oxygen when being exerted, you’ll also notice that a leg workout can be an awesome cardio exercise and will leave you sweating. Be sure to hydrate in between exercises and sets and to take proper rests in between. If it’s your first time doing one of these exercises, practice them without weight, then slowly add weight as you feel more and more comfortable.

To really challenge yourself on the last set of each exercise, decrease the weight you’re lifting by 50% – 70% and do as many repetitions as you can until you literally can’t do anymore.

Exercise no. 1

Hack Squat

4 sets of 10 reps

  1. Load the desired amount of weight to each side of the hack squat machine. Lean back onto the machine with the shoulder pads resting on your shoulders. Your legs should be about shoulder width apart with your feet angled out at about 5 – 10 degrees.
  2. Grab the handle bars near your shoulders. Now, pushing up with your heels, stand almost straight, with your knees slightly bent. Disengage the safety bars with your hands.
  3. While inhaling, slowly start to squat down until you’re at about an 80-85 degree angle.
  4. Pause for a moment, then using mainly your heels push back up to your starting position.
  5. Repeat for your desired amount of reps.
  6. When you’re finished with your set, stand back in your starting position, then reengage the safety bars with your hands. You can now slowly bring the weight back onto the safety bars and step off the machine.

Tips: Be sure to keep your back on the back rest at all times and look forward. Be sure to always use mainly your heels when pushing back up.

Exercise no. 2

Walking Lunges

4 sets of 10 reps

Walking Lunges are a great variation to regular lunges. You can perform them with your body weight or by adding dumbbells for a challenge. If you’re using dumbbells, simply hold each dumbbell at your sides as you perform this workout.

  1. Stand with your feet shoulder width apart. Step forward with one leg, while lower your entire body and the other leg down. Be sure to keep your torso straight up during this movement. If you aren’t using dumbbells keep your hands on your hips.
  2. Pause for a moment, then push through your front heel to bring you body back up.
  3. As you’re coming back up step forward with your other foot to repeat the movement with the other leg.
  4. Repeat for the desired amount of reps.

Tip:Make sure your front knees don’t bend past your front foot to prevent injury.

Exercise no. 3

Leg Press

4 sets of 10 reps

  1. Load the desired amount of weight to each side of the leg press machine. Sit down and grip the side handle bars.
  2. Place your feet on the platform in front of you with at about shoulder width apart. Slightly angle your toes/feet outward about 5 degrees. This is your starting position.
  3. Push the weight up with your legs, then with your hands unengage the safety bars.
  4. While inhaling, slowly contract your legs towards your body until your legs are at about a 90 degree angle.
  5. Hold this position for a second then exhale push the weight and platform with your heels back to the starting position.
  6. Repeat for the desired amount of reps.
  7. When you’re finished with your set, push the platform/weight all the forward with your legs and reengage the safety bars before letting your legs and the platform back down.
Exercise no. 4

Leg Extension

4 sets of 10 reps

  1. Approach and sit down at the leg extension machine. Adjust the bottom pads so they’re right above your feet. Your legs should be bent at about a 90 degree angle.
  2. Set the desired weight and grip the side handles (if available).
  3. Exhale then slowly push up your bottom legs as high as you can, ideally so your legs are almost straight.
  4. Pause at the top of the motion, then inhale while slowly lowering your legs back down.
  5. Repeat for the desired amount of reps.

Tip: Be sure to keep your back on the back of the seat throughout the entire movement. Do not lean forward.

Exercise no. 5

Goblet Squats

4 sets of 10 reps

  1. Choose a kettlebell or dumbbell that will allow you to complete the recommended number of reps.
  2. Stand ready to go into squat position holding the top of the one side of a dumbbell or the kettlebell close to or on your chest.
  3. Keeping your torso straight and the weight on your chest, exhale and squat down, the lower the better.
  4. Pause for a second then inhale while pushing your body back up through your heels.
  5. Repeat for the recommended number of reps.
Exercise no. 6

Bodyweight Squats

3 sets of 12 reps

  1. Stand with your feet shoulder width apart. You can put your hands behind your head or together out in front of you. This is your starting place.
  2. Begin the movement by flexing your hips and your knees, squatting down, pushing your butt and hips back and your knees forward. Through this movement keep your chest forward and your back as straight as possible to prevent injury.
  3. Bend until your hamstrings are parallel or slightly less than parallel to the ground, and reverse the movement back to your starting place. As you’re coming up push through your heels and keep your head and chest up.

Sandra Nguyen

I'm a 100% plant based (vegan) athlete and trainer, and I want to prove that you can accomplish your fitness goals the way you want to and without having to give up your beliefs. Come train with me!
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Lalayena Peralta

I am a firm believer that fitness should be attainable for everyone and anyone. Push past your current mindset and enter a state where you believe in yourself to reach your full potential.
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Jael Lopez

I'm a 1x overall champion, and sponsored by WNC, having performed at multiple shows and trained multiple clients. My goal is to inspire people all over the world achieve their fitness goals.
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