Fitness Friday: Killer Legs Set
Hello! It’s time for Fitness Friday and it’s leg day! Today I wanted to share my current favourite legs set, which I have been using in the gym recently – along with one of my favourite motivational quotes!
My Fitness Friday posts will include workout tips, favourite exercises and wishlists. I must make it clear that I am not a fitness professional, nor do I have any qualifications. These are simply what works for me and what I do myself in the gym. However, I do work in a leisure centre, so I am friends with many gym instructors, personal trainers and my brother studies Sports Science at university – and most of these tips are from them! I hope you enjoy joining my fitness journey and sharing your own tips too.
1. One Leg Squats
4 sets of 8 reps on each leg
These are my brother’s current favourite style of workout – big, compound movements, but on one leg. I use this version because it supports my balancing leg. I place a bench behind the squat rack, put the bar on my shoulders, one leg on the bench behind and squat on one leg; Bodybuilding.com runs you through a good explanation with pictures. Start with an empty bar to consolidate your technique, then up the kg once you are confident.
2. Goblet Squats
4 sets of 8 reps
Hold a heavy dumbbell away from your chest and squat as deep as possible, ensuring you keep your back straight. I’ve been really working on my squat technique recently in order to improve my depth, so goblet squats are great for this.
3. Dramatic Lunges
5 sets of 8 reps on each leg
I’m pretty sure that these aren’t called ‘Dramatic Lunges,’ but in my head that’s what they are called! Take a large step forward, bringing you knee high and swinging your leg forwards. Step down on your heel first and into a deep lunge. Repeat 8 times on one leg and then move onto the other.
I’ve been doing these without any weights, as I find that they are hard enough without and I can focus on the technique. However you can also hold dumbbells to add some extra weight.
4. Straight Leg Deadlifts
4 sets of 8 reps
Oh, my favourite! Straight leg deadlifts are a little harder and really work the back of your quads. Be careful not to lock your knees though, as this will put unwanted stress on your joints. Lift strong and heavy for 8 reps at a time.
5. The Finisher: Crab Walks
4 sets of walks (6 paces across)
This is another of my new favourites, courtesy of my brother. Stand with your legs hip distance apart and tie a resistance band around your legs. Then squat down and crab walk (step sideways) to one side of the room and back. Do not stand up! It’s a great final exercise to really finish off your legs.
End with some foam rolling to reduce the risk of DOMS over the next few days and hopefully your legs are feeling nice and sore! What do you think of my legs set? What are your favourite leg day exercises?
