Leg Day

YOUR LINK HERE:

http://youtube.com/watch?v=KgynecTu6UQ

Warm-Up (5-10 minutes) • Start with a dynamic warm-up to increase blood flow and reduce the risk of injury: • Bodyweight Squats: 2 sets of 10 reps • Leg Swings: 10 swings per leg (front to back and side to side) • High Knees: 30 seconds • Lunges in Place: 5 per leg • • Main Workout • 1. Bodyweight Squats • Reps/Sets: 3 sets of 12–15 reps • Focus: Strengthens quads, glutes, and hamstrings. • Tips: Keep your chest up, back straight, and knees aligned with your toes. • • 2. Glute Bridges • Reps/Sets: 3 sets of 10–12 reps • Focus: Targets glutes and hamstrings. • Tips: Lie on your back with knees bent, feet flat on the floor. Squeeze your glutes as you lift your hips. • • 3. Step-Ups (using a low step or bench) • Reps/Sets: 3 sets of 10 per leg • Focus: Works quads, glutes, and stabilizers. • Tips: Keep your knee over your ankle as you step up, and alternate legs. • • 4. Static Lunges • Reps/Sets: 3 sets of 8–10 reps per leg • Focus: Builds strength in quads, hamstrings, and glutes. • Tips: Take a step forward, drop your back knee towards the ground, and push back to standing. • • 5. Calf Raises • Reps/Sets: 3 sets of 12–15 reps • Focus: Strengthens calves. • Tips: Hold onto a wall or chair for balance and slowly lift your heels off the ground, then lower. • • Please share your thoughts and comments about this video, share it if you find it useful. • ➤ Follow Me on Instagram- • / yaa_davv • ➤ Follow Me on facebook- • / yaadavv-1107... . • Email id :- [email protected]

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