Get Stronger Legs with This Killer Workout Routine: Lunges, Goblet Squats, Kettlebell Swings, and More
If you're looking to build strength and muscle in your legs, then you need to incorporate a variety of exercises into your workout routine. In this article, we'll be discussing a leg workout routine that includes some of the best exercises to help you get stronger legs. This routine includes lunges, goblet squats, kettlebell swings, dumbbell clean and press, dumbbell clean and jerk, and calf raises. With consistency and dedication, you'll be able to see significant improvements in your leg strength and muscle mass.
Warming up is an essential part of any exercise routine. Before starting any workout, it's important to take the time to prepare your body for the physical demands ahead. A proper warm-up routine can help reduce the risk of injury, improve performance, and increase flexibility.
Warm-up routine
Here are the steps to follow for an effective warm-up routine:
1-Slow High Knees
Begin by standing tall with your feet hip-width apart. Raise your right knee up towards your chest, hold it for a few seconds, and then bring it down. Repeat this movement with your left leg. Alternate legs for 30 seconds, gradually increasing your speed.
2-Slow Butt Kicker
Stand tall with your feet hip-width apart. Bring your right heel up towards your buttocks, hold it for a few seconds, and then bring it back down. Repeat this movement with your left leg. Alternate legs for 30 seconds, gradually increasing your speed.
3-Hip Circles
Stand with your feet hip-width apart and place your hands on your hips. Slowly circle your hips clockwise for 10 seconds and then counterclockwise for another 10 seconds.
4-Torso Twist
Stand with your feet hip-width apart and place your hands on your hips. Twist your torso to the right as far as you can and hold for a few seconds, then twist to the left and hold for a few seconds. Alternate sides for 30 seconds.
5-Leg Swings
Stand next to a wall or sturdy object to support you if needed. Swing your right leg back and forth, keeping your torso upright. Repeat this movement with your left leg. Alternate legs for 30 seconds.
6-Warrior Two
Stand with your feet wider than hip-width apart and turn your right foot out. Bend your right knee and bring your arms up to shoulder height, palms facing down. Hold for a few seconds, then switch sides and repeat. Alternate sides for 30 seconds.
8-Air Squats
Stand with your feet shoulder-width apart and toes pointing slightly outwards. Lower your body down into a squat, keeping your back straight and chest up. Stand back up and repeat for 30 seconds.
9-Jumping Jacks
Stand with your feet together and arms at your sides. Jump your feet out to shoulder-width apart and raise your arms above your head. Jump your feet back together and lower your arms. Repeat for 30 seconds.
Strength Routine:
For this you need a dumbbell or a kettlebell ,all your effort should be focused on the legs ,use the hips to hinge from a standing position to a squat position ,push your butt back ,squeeze the glutes and quads and push with your heels with abs contracted and a straight back.
Exercise One :Lunges to overhead press [4 sets,8 to 12 rep each side ,1 min rest]
Lunges are an excellent exercise for building strength and muscle in your legs. They target your quads, hamstrings, and glutes. To perform lunges, start by standing with your feet hip-width apart. Take a large step forward with your right foot and lower your body until your right thigh is parallel to the ground. Your left knee should be hovering just above the floor. Push off with your right foot and return to the starting position. Repeat on the other side.
Note: you can use single arm overhead press ,also you can keep the arm straight through the movement.
Exercise Two:Goblet squats [4 sets ,10 to 14 reps ,1 min rest]
To perform goblet squats, start by holding a kettlebell or dumbbell at your chest. Stand with your feet shoulder-width apart and lower your body until your thighs are parallel to the ground. Push through your heels to stand back up.
Exercise Three:Dumbbell or kattlebell swings [4 sets ,16 to 24 reps each side,1 min rest]
Kettlebell swings are an explosive exercise that targets your glutes, hamstrings, and lower back. They also improve your cardiovascular endurance. To perform kettlebell swings, start by standing with your feet shoulder-width apart. Hold the kettlebell with both hands and hinge at your hips, swinging the kettlebell back between your legs. Drive through your hips and swing the kettlebell up to shoulder height.
Note:You can do it in a pyramid style:
Set 1:Use light weight starting with the left hand, between 15lbs to 30 lbs ,15 to 20 reps ,the key is to push with the heels from a squatting position to a standing position hinging with the hips and squeezing your butt with contracted abs ,while swinging the weight in between the legs with arms extended ,beware to not touch the ground or hit the knees ,always start slow ,make the mind-muscle connection first ,AND FEEL THE BURN !
Set 2:you can stay at low weight ,or if you're advanced ,start increasing it to 25 lbs and do 10 to 15 reps each side.
Set 3:do at least 10 reps with maximum weight ,and always maintain proper form .
Set 4:Decrease the weight and do at least 15 reps each side.
Exercise Four:Dumbbell Clean and press [4 to 5 sets,8 to 10 reps each side,1 min rest or more]
This is a funny one ,little bit harder but a good one for burning lots of calories ,this exercise is composed of three movements:
A:You are in a squat position holding the weight in between the foot either in the ground or higher ,looking forward with a straight back,push with the heels and contract the hamstring and quads ,straighten the legs while elevating the weight from the ground to the shoulder ,then get back to a squatting position letting the weight rest on the shoulder .
Note:use minimum effort with the arms ,all the work is done with the legs ,your have to think that you are pushing the weight with the legs not the arms ,the arms are only for holding the weight to its new position.
B:Weight on the shoulder with a squat position ,now push again with the legs from a squatting position to a standing position while extending the arms so that the dumbbell or kettlebell is above the head .
C:Now from a standing position with arm extended ,get back to a squat position while lowering the weight to the shoulder ,then back to the ground like in position A.
Exercise Five:Dumbbell clean and jerk [4 sets ,8 to 12 reps each side,1 min rest]
We are stepping the workout a notch ,
Like in Exercise Four ,but this time we are moving the weight from the ground directly above the head ,its done in this order:
1-Squat position,weight on the ground between the foot.
2-Pushing with the heels ,contracting the glutes and quads ,and moving the weight from the ground to above the head extending the legs and arms,then immediately returning to a squat position while maintaining the arms extended,wait for 2 sec in this position ,feel the burn then get back to your first position.
Note:At this point you're warmed up ,if you are new to the movement start with a light weight otherwise don't be afraid to test those muscles ,get them stronger by increasing the weight.
Exercise Six:Calf raises [3 to 4 sets,10 to 15 reps,1 to 2 min rest]
We only have one exercise left ,its an easy one but really satisfying ,
if you have two yoga blockS ,or a stair or you can just fold a mat ,anything that makes for a 3 or 4 inch height is sufficient to do the negative motion of the calf raises,
So,put your foot parallel on the blocks at shoulder stance ,all your weight should be focused on the ball of the foot ,you can step a little back on the edge of the blocks but not too far making little room for the heels to go down on the negative motion ,you can hold weight in your hands or just your body weight ,also for balance you can hold on to a chair or the wall.
First ,push with the ball of the foot raising the heels for 1 second or 2 ,squeeze the calf at the top ,feel your weight, then lower down the heels going a little bit below the blocks level getting a stretch for about 3 seconds ,then repeat 10 to 15 times .
Note:for a little variation its simple ,just change the foot placement ,from normal to 45 degrees out,or to 45 degrees in ,do the same amount of reps at each position .
That's it guys ,we only have left is the cool down stretch.
Cool down stretches (30 seconds):
Toe Touch
Stand with your feet shoulder-width apart and slowly bend forward from the waist, reaching towards your toes.Hold for 10-15 seconds, feeling the stretch in your hamstrings and lower back.Slowly come back up to standing position.
Quad Stretch
Stand with your feet hip-width apart and hold onto a wall or chair for balance.Bend your right knee and bring your heel towards your glutes.Reach back with your right hand and hold onto your ankle or foot.Hold for 10-15 seconds, feeling the stretch in the front of your thigh.Repeat on the left side.
Inner Thigh Stretch
Sit on the floor with your legs extended out in front of you.Bring the soles of your feet together and gently pull them towards your body.Use your elbows to push your knees towards the floor.Hold for 10-15 seconds, feeling the stretch in your inner thighs.
Butterfly Stretch
Sit on the floor with the soles of your feet together and knees out to the sides.Hold onto your feet and gently pull them towards your body.Use your elbows to push your knees towards the floor.Hold for 10-15 seconds, feeling the stretch in your inner thighs and hips.
Extended Flat Legs Stretch.Sit on the floor with your legs extended out in front of you.Reach forward towards your toes, keeping your knees straight.Hold for 10-15 seconds, feeling the stretch in your hamstrings and lower back.
Cobra Stretch
Lie on your stomach with your hands under your shoulders.Push up with your arms, lifting your upper body off the ground.Keep your elbows close to your body and hold for 10-15 seconds, feeling the stretch in your abs and chest.
Child's Pose
Kneel on the floor with your toes together and your knees hip-width apart.Reach forward with your arms and stretch your hands out in front of you.Lower your chest towards the ground and hold for 10-15 seconds, feeling the stretch in your lower back and hips.Remember to breathe deeply and slowly as you hold each stretch, and don't push yourself too far beyond your limits. Incorporating these stretches into your routine can help keep you limber and reduce the risk of injury
Incorporating these exercises into your leg workout routine can help you build strength and muscle in your legs. Remember to start with lighter weights and gradually increase the weight as you get stronger. With dedication and consistency, you'll be able to see significant improvements in your leg strength and muscle mass.
THANK YOU for practicing with us ,SEE you next time ,Peace
