Leg Day Exercises in the Gym

Fill in some text Leg Day in the Gym Build stronger legs with these exercises! Leg workouts target your quadriceps, hamstrings, glutes and calves. Beginners should start with light weights and focus on correct form.

Squats Targets: Thighs and glutes – 2–3 sets × 8–12 reps – Start with bodyweight or a light dumbbell. – Keep your feet stable and your knees aligned with your toes.

Leg Press Targets: Thighs and glutes – 3 sets × 10–12 reps – Keep your back against the seat. – Don't lock your knees at the top.

Leg Extension Targets: Front thighs (quadriceps) – 2–3 sets × 10–12 reps – Lift and lower the weight slowly. – Avoid swinging your legs.

Best Treadmill Setting After Leg Day Start with these settings and adjust to your fitness level: – Speed: 3–4.5 km/h – Incline: 0–3% – Duration: 10–15 minutes

Cool Down and Recover – Walk slowly for 2–3 minutes. – Do gentle stretches without forcing the movement. – Drink water and eat a balanced meal with protein.