Simple and Practical Guide to Leg Workouts

The legs are the "engine" of human STRENGTH. Whether it's daily walking, climbing stairs, or exercising, we can't do without strong leg muscles. Sticking to leg workouts not only enhances physical STRENGTH and improves posture but also helps boost basal metabolism, which plays a positive role in fat loss and body shaping. Moreover, simple leg workouts don't require complex equipment and can be easily carried out at home or in the gym. Below are exclusive simple leg workout plans for men and women, which even beginners can quickly get started with.

• Movement Steps: Stand with feet shoulder-width apart, toes slightly turned out, and hands naturally hanging down by the sides of the body or crossed in front of the chest. Keep the back straight, slowly bend the knees, and sit back with the hips as if sitting on a chair until the thighs are parallel to the ground. Then, use the strength of the legs to stand up slowly and return to the starting position.

• Training Intensity: 3 sets, 15-20 reps per set, with 1 minute of rest between sets.

• Precautions: When squatting, the knees should not go beyond the toes. Avoid bending the waist and keep the core tight.

• Movement Steps: Stand with feet apart front and back. The front knee bends at a 90-degree angle, and the back knee is close to the ground but not touching it. Place hands on the hips or by the sides of the body, keeping the upper body straight. Then, use the strength of the front leg to stand up, return to the starting position, and repeat with the other leg.

• Training Intensity: 3 sets, 12-15 reps per side, with 1 minute of rest between sets.

• Precautions: The knees of the front and back legs should be in the same direction as the toes. Avoid inward knee collapse.

• Movement Steps: Stand with feet shoulder-width apart, toes facing forward, on a flat surface or the edge of a step (heels hanging in the air). You can hold a wall or a chair with your hands to maintain balance. Slowly tiptoe, lifting the body upward, and feel the contraction of the calf muscles. Then, slowly lower the heels and return to the starting position.

• Training Intensity: 4 sets, 20-25 reps per set, with 45 seconds of rest between sets.

• Precautions: Move slowly and steadily, avoid shaking quickly, and fully feel the force of the calf muscles.

• Movement Steps: Lie flat on the ground, bend the knees, feet shoulder-width apart, and soles of the feet touching the ground. Place hands naturally by the sides of the body, palms down. Then, use the strength of the glutes and legs to lift the hips upward until the body forms a straight line (from shoulders to knees). Hold for 2 seconds, then slowly lower the hips and return to the starting position.

• Training Intensity: 3 sets, 15-18 reps per set, with 1 minute of rest between sets.

• Precautions: Do not overarch the lower back when lifting the hips to avoid excessive stress on the lower back.

• Movement Steps: Stand with feet slightly narrower than shoulder-width apart, toes facing forward, and hands placed in front of the chest or naturally hanging down. Keep the back straight, slowly bend the knees, and sit back with the hips until the thighs are nearly parallel to the ground. Then, use the strength of the legs to stand up slowly and return to the starting position.

• Training Intensity: 3 sets, 12-15 reps per set, with 1 minute of rest between sets.

• Precautions: When squatting, keep the knees in the same direction as the toes. Avoid outward knee deviation and feel the force of the inner thighs.

• Movement Steps: Lie on your side on the ground, place the lower arm under the head for support, and place the upper arm in front of the body to maintain balance. Keep both legs straight, slowly lift the upper leg until it forms a 45-degree angle with the body. Then, slowly lower the leg and repeat the movement. After completing one set, switch to the other side.

• Training Intensity: 3 sets, 15-20 reps per side, with 45 seconds of rest between sets.

• Precautions: Keep the leg straight when lifting, do not bend the knee, and avoid lifting the lower back off the ground.

• Movement Steps: Sit on a chair, keep the back straight, feet shoulder-width apart, and soles of the feet touching the ground. You can place hands on the thighs or hold the edge of the chair. Slowly tiptoe, contracting the calf muscles, then slowly lower the heels and return to the starting position.

• Training Intensity: 4 sets, 20-25 reps per set, with 45 seconds of rest between sets.

• Precautions: Keep the body stable when sitting, avoid shaking, and fully feel the contraction and relaxation of the calf muscles.

• Movement Steps: Lie flat on the ground, bend one knee, place the sole of that foot on the ground, and lift the other leg straight up, perpendicular to the ground. Place hands naturally by the sides of the body. Use the strength of the grounded leg and glutes to lift the hips upward until the body forms a straight line. Hold for 2 seconds, then slowly lower the hips and repeat the movement. After completing one set, switch to the other leg.

• Training Intensity: 3 sets, 10-12 reps per side, with 1 minute of rest between sets.

Precautions: Keep the body stable when lifting the hips, avoid excessive force on the lower back, and feel the force of the glutes.

IV. General Precautions for Leg Workouts

1. Warm-Up and Stretching: Be sure to warm up for 5-10 minutes before training, such as brisk walking, jogging, or dynamic stretching (high knees, lunge stretches), to warm up the leg muscles and reduce the risk of injury. After training, perform static stretching for 5-10 minutes, such as stretching the front, back of the thighs, and calf muscles, to help relax the muscles, relieve soreness, and promote recovery.

2. Prioritize Correct Movement Form: Do not pursue fast speed or a large number of reps. First, ensure correct movement form. Only with correct movements can you accurately exercise the target muscles and avoid injuries. If you are not familiar with the movements, you can practice in front of a mirror or seek guidance from a professional.

3. Progress Gradually: When starting training, if you find the movements too difficult, you can appropriately reduce the number of reps or sets. For example, men can start with 10 reps per set of bodyweight squats, and women can start with 8 reps per side of single-leg glute bridges. Gradually increase the intensity as the body adapts.

4. Diet and Rest: After training, you can properly supplement protein (such as eggs, milk, chicken breast) and carbohydrates (such as whole-wheat bread, oats) to provide nutrients for muscle repair. At the same time, ensure adequate sleep, with 7-8 hours of rest per day, which is helpful for muscle growth and physical recovery.