When it comes to working out my favorite day of the week is always LEG DAY. There is something so inspiring about going in, doing exercises that are challenging and then feeling accomplished when you make it through the workout. It’s even better when you start to see the results and each week you can increase weight a bit more. As someone who has always been quite lean and petite, it’s taken me a really long time to put on any serious weight or muscle gains. I started lifting over 6 years ago and in that time I have only really gained 8-10 pounds. I’ve done it slowly by eating pretty clean and lifting as much as I can. It takes time and patience, but also enjoying the process (which I do).
When you work leg day I highly suggest giving yourself some time in the gym. On lower body days I need at least an hour in the gym to get through my workouts. I like to warm up on a bike for 5-10 minutes to get my knees and hips warmed up. I then jump into lifting for the next 50 minutes if not more. Here are some of my favorite exercises and tips when it comes to leg day:
When doing leg press:
- Don’t worry so much about loading up tons of plates, focus on form and foot placement and add weight over time
- I never do a ton of weight on leg press even though I am sure I could
- I do 10 reps of everything and usually 4 sets
- I do a few foot placements: toes straight and very narrow at the bottom, feet all the way out with toes pointing out and at the top, and shoulder width in the middle and toes pointed up
When it comes to squats:
- I always love using the Olympic bar in the squat rack as opposed to the Smith Machine
- Using the free bar it works your entire body and abs to keep yourself stabalized
- Wear flat sneakers or no sneakers at all
- Keep your head forward, chest up and push your butt back as you go down
- Go as far down as you can until your butt tucks under, once it starts to tuck come back up
- Always drive up through your heels to work your glutes
- Try front and back squats to switch it up
Don’t be afraid to try variations with your squats. If you have issues with your lower back I suggest trying front squats. It keeps you in a very good form position and focuses a bit more on the glutes instead of the quads. While I can’t do as much weight when I do a front squat I feel the burn more in my butt instead of my quads, which I prefer.
When doing squats make sure to keep good form. There is no reason to increase weight until you nail your form. It will help with gains and also prevent injury. I do a criss cross hold when I do a front squat. It doesn’t hurt me at all to do this variation at all and it helps me keep my back in great alignment.
As with anything make sure to practice, practice, practice. I do legs 2 times a week and in the winter I am to lift a bit heavier and do less reps. This is more to focus on growing in SIZE and not leaning out.
Here are some video clips to help give you some ideas:
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