Siddhant Jaiswal from Mumbai greets his audience and lets you know about himself before taking you through his extensive leg workout routine. He does 8 leg workouts targeting quadriceps, calves and hamstrings. Legs must be strengthened to give support and full range of mobility to entire body. Hence, Siddhant Jaiswal does his favorite leg workouts and lets you know the right way to do them. He also stresses on the importance and timing of breathing while working out.
Whenever you apply pressure or use your strength, you always breathe out and same is the case while you exercise. His simple and understandable way of giving instructions goes well with the workouts he demonstrates, especially, the ones which are done on machine. This is because many people do not use the machines in proper form. The below workouts can easily be done at the gym on your typical leg day. Siddhant is seen enjoying his leg day in the video as he guides you through.
1. Squats (4 Sets X 12 Reps)
Stand with the bar on your upper-back, and your feet shoulder-width apart. Squat down by pushing your knees to the side while moving hips back. Break parallel by squatting down until your hips are lower than your knees. Squat back up while keeping your knees out and chest up. Stand with your hips and knees locked at the top.
2. Front Squats (4Sets X 12 Reps)
Use a classic grip or clean grip. With the barbell in position, place two of your fingertips under the bar just outside of your shoulders. Now drive your elbows up so your upper arms are parallel to the ground. Your arms should also be parallel to each other. This is the grip you will hold throughout the lift. Now, take a deep breath in, tighten your core and pull the shoulder blades down and back. Come down in a squat position, bend your knees and push your knees out to lower down. Breathe out while doing so. Continue until your thighs are parallel to the ground. Drive through your mid foot to push up your torso away from the ground back to the starting position carefully, breathing in.
3. Hack Squat (4 Sets X 12 Reps)
This one targets your quads. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Place your arms on the side handles of the machine and disengage the safety bars. Now, straighten your legs. Slowly lower the unit by bending the knees as you maintain a straight posture with the head up. Inhale as you perform this movement. Begin to raise the unit as you exhale by pushing the floor with the heels of your feet until you reach the starting position again.
4. Leg Extension (4Sets X 12 Reps)
This workout strengthens your quads too. Choose the right weight and sit on the leg extension machine. Hold the side bars with your hands and place legs under the pad. Make sure that your legs form a 90 degree angle between upper and lower legs. Using your quadriceps, extend your legs to the maximum and exhale. Rest of the body must remain stationary. Slowly lower the weights back to the starting position.
5. Leg Curl (4 Sets X 12 Reps)
Siddhant did lying leg curl. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs. Keep your torso flat and straight, hold the side handles of the machine with your hands. Exhale and curl your legs up as far as possible without lifting the upper legs from the pad. Once you reach the fully contracted position, hold for second. Inhale and bring the legs back to the starting position.
6. Seated Calf Raise (4 Sets X 12 Reps)
This exercise targets your calves. Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Place your lower thighs under the lever pad. Place your hands on the top of lever pad. Lift the lever slightly by pushing your heels up and release the safety bar. Slowly lower your heels by bending the ankles until the calves are fully stretched. Inhale as your perform this movement. Raise the heels by extending the ankles as high as possible, contract the calves and breathe out. Hold the top contraction for a second.
7. Standing Calf Raise (4 Sets X 12 Reps)
Adjust the lever of the machine to your height. Place your shoulders under the pads. Position your toes facing forward. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with slight bend; never locked. Now, raise your heels as your breathe out by extending your ankles as high as possible, flexing your calves. Keep the knees stationary and there should be no bending. Hold at the contracted position for second and then come back to the starting position breathing in.
8. Thigh Abductor (4 Sets X 12 Reps)
Sit down on the abductor machine after selecting weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body should be stationary. This is the starting position. Slowly press against the machine with your legs to move them away from each other while exhaling. Feel the contraction and begin to move your legs back to the starting position while breathing in.
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