Best Thigh Workout

  1. Barbell squat:
  • Get under the barbell into the high-bar or low-bar position and adjust your grip if necessary.
  • Place the bar on your lower traps and keep your chest up, elbows down and back straight. Adopt a hip-width stance with the feet turned out as needed.
  • Take a step back and slowly bend your knees to lower your body such that your thighs are parallel to the floor. Do not lose the arch in the lower back.
  • Then hold for a moment and reverse the motion, driving the bar upwards.
  • Repeat for 6-10 reps in each of the 4 sets.

  1. Leg press:
  • Sit on the leg press machine after adjusting the seat so that you can sit comfortably with your hips beneath your knees.
  • Place your legs on the platform in front of you at the shoulder’s width foot stance.
  • After removing the safeties, slowly lower your knees towards the chest until they are bent and 90 degree angle is formed between your upper and lower legs.
  • Now push the platform with the heels of your feet using quadriceps and continue until your legs are extended. Remember not to lock your knee and not to fully extend your legs. Instead keep your legs slightly bend.
  • Repeat for 8-12 reps in each of 3-4 sets.

  1. Walking lunges:
  • Stand with your feet shoulder width apart by holding a bar on the lower traps. You can also hold the dumbbells in each hand.
  • Step your left leg forward and lower your body until your right leg knee nearly touches the floor and your left leg upper thigh is parallel to the floor. Remember to keep your posture straight.
  • Pause for a second and then slowly raise yourself up by extending both knees.
  • Now step forward with the right leg and repeat the movement.
  • Repeat 3 sets of 10-12 steps each side.

  1. Sumo squat:
  • Stand with your feet wider than shoulder’s width and you toes slight turned out.
  • Hold the dumbbell in front of your hips at the waist height. By keeping your chest up and knees out slowly squat down such that your upper thighs are parallel to the floor.
  • Hold for a second and then raise yourself up to starting position.
  • Repeat for 10-12 reps for each of the 3 sets.

  1. Leg extension:
  • Sit on a leg extension machine with your legs under the pad. The angle between your lower and upper leg should not be less than 90 degree.
  • Extend your legs to the maximum using your quadriceps without moving your upper body.
  • Once the legs are extended, hold for a second on the contracted position and then slowly lower the weight to the original position but do not go past the 90 degree angle limit.
  • Repeat 3 sets of 10-12 reps each.

  1. Lying leg curl:
  • Lie with face down on the leg curl machine with the pad back of your legs.
  • Keep the upper body flat on the bench and stretch your legs straight.
  • Curl your legs up as far as possible but don’t move the upper legs from the pad.
  • Hold for a second at the contracted position and slowly bring back the legs to the starting position.
  • Repeat for 3 sets of 10-12 reps each.

  1. Standing calf raises:
  • Use a standing calf raise machine or you can stand straight on the block or on the edge of a step with your abdominals pulled in.
  • Raise your heels as far as possible above the edge of the step so that you are on your tiptoes. Remember not to bend the knee at any time during this movement.
  • Hold that position for second and slowly lower your heels below the platform as far as possible and feel the stretch in your calf muscles.
  • Repeat the movement for 4 sets of 15-20 reps each.

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Biceps Workout

Thu Dec 27 , 2018
Barbell squat: Get under the barbell into the high-bar or low-bar position and adjust your grip if necessary. Place the bar on your lower traps and keep your chest up, elbows down and back straight. Adopt a hip-width stance with the feet turned out as needed. Take a step back […]

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