INTENSE LEG WORKOUT/LEG DAY.

Описание: A leg workout is a routine targeting lower body muscles (glutes, quads, hamstrings, calves) using compound lifts like squats, deadlifts, and lunges, plus isolation moves such as leg extensions/curls, often starting with warm-ups, progressing through core exercises with proper form and intensity, and finishing with cool-downs, building strength, power, and muscle mass for overall fitness.
Core Components
Warm-up (5-10 mins): Light cardio (jogging, biking) and dynamic stretches (bodyweight squats, walking lunges) to prepare muscles.
Compound Movements (Strength Focus):
Squats: Barbell back squats, front squats, goblet squats.
Hinge: Deadlifts (conventional, Romanian), hip thrusts.
Single-Leg: Lunges (walking, reverse, Bulgarian split squats).
Isolation Exercises (Muscle Focus): Leg extensions (quads), leg curls (hamstrings), calf raises (calves).
Activation/Finisher: Glute bridges, clamshells, or core work.


A barbell squat is a fundamental strength exercise where a loaded barbell rests on your upper back, and you lower your hips by bending your knees and hips as if sitting in a chair, keeping your chest up and core braced, then push back up, building leg/glute strength and mobility, with key form points being a neutral spine, knees tracking over toes, and driving through the mid-foot.
How to Perform a Barbell Back Squat
Set Up: Position the bar in a rack at shoulder height, with plates loaded.
Position Yourself: Step under the bar, resting it across your upper traps (fleshy part of your upper back). Grip the bar slightly wider than shoulder-width.
Unrack: Brace your core, stand tall, and lift the bar off the rack by straightening your legs. Take 1-2 small steps back to get clear of the rack.
Stance: Stand with feet about shoulder-width apart, toes pointing slightly out.
Descent: Inhale, keep your chest up, and initiate the squat by pushing your hips back and bending your knees as if sitting in a chair, keeping knees aligned with your toes.
Depth: Squat until your thighs are at least parallel to the floor, or deeper if mobility allows.
Ascent: Exhale and powerfully push through your mid-foot to stand back up, driving your hips forward and squeezing your glutes at the top.
Rack: Walk forward and safely return the bar to the rack.
Key Form Tips
Brace Your Core: Tighten your abs for spinal stability.
Chest Up, Eyes Forward: Maintain a neutral spine and look slightly ahead.
Knees Out: Allow knees to track over your toes; don't let them cave in.
Mid-Foot Pressure: Keep your entire foot planted, pushing through the floor.


Dumbbell lunges are a strength exercise where you hold dumbbells at your sides and step forward (or backward) into a deep lunge, lowering your body until both knees bend to about 90 degrees, then pushing back up to standing, working your quads, glutes, and hamstrings. Key form includes keeping your chest up, core tight, front knee over ankle, and back knee hovering near the floor, alternating legs for a full range of motion.
How to Perform a Forward Dumbbell Lunge
Starting Position: Stand tall with your feet hip-width apart, holding a dumbbell in each hand with palms facing your thighs.
Step Forward: Take a big step forward with one leg, planting your foot firmly.
Lower Down: Lower your hips until your front thigh is almost parallel to the floor and your back knee gently taps the ground (or hovers just above it). Keep your chest up and maintain a neutral spine.
Return to Start: Push off your front foot (especially the heel) to return to the starting position, bringing your feet together.
Alternate: Repeat on the other leg, alternating sides for your set.
Key Form Tips
Knee Alignment: Ensure your front knee stays in line with your toes and doesn't go too far past them.
Core Engagement: Keep your core tight for stability throughout the movement.
Pace: Control the descent and ascent; don't swing the weights.
Step Size: Take a large enough step to get a full range of motion but not so large that you lose balance.

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