"Train legs" refers to a workout focused on strengthening and developing the muscles in your lower body. This typically involves a variety of exercises that target the major leg muscle groups.
What Makes Up a Leg Workout?
A comprehensive leg workout includes movements that engage multiple muscle groups in the legs. These primary muscle groups include:
- Glutes: The muscles of your buttocks.
- Quadriceps: The muscles on the front of your thighs.
- Hamstrings: The muscles on the back of your thighs.
- Calves: The muscles in the lower part of your legs.
Core Leg Exercises
According to the provided reference, the core exercises that should form the majority of your leg workout programming include:
- Squats: A fundamental exercise that works the quads, glutes, and hamstrings.
- Hip Hinges (Deadlifts): Exercises such as deadlifts that primarily target the hamstrings and glutes.
- Lunges: Exercises that work the quads, glutes, and hamstrings, while also improving balance and stability.
Why Train Legs?
Training your legs provides a variety of benefits including:
- Increased Strength: Improved lower body strength helps with daily activities and athletic performance.
- Muscle Development: Leg workouts contribute to building lean muscle mass in the lower body.
- Improved Functional Movement: Leg training can improve your ability to perform everyday tasks like walking, climbing stairs, and lifting objects.
Example Leg Workout Structure
Here's an example of how you could structure a leg training session, incorporating core exercises:
- Warm-up: Light cardio, such as jogging, and dynamic stretches.
- Squats: 3 sets of 8-12 repetitions.
- Deadlifts: 3 sets of 6-10 repetitions.
- Lunges: 3 sets of 10-12 repetitions per leg.
- Accessory Exercises: Examples include calf raises, hamstring curls, leg extensions (select exercises based on individual needs and goals).
- Cool-down: Static stretches.
It's important to consult a fitness professional before starting any new exercise program, particularly if you have any injuries or health conditions.
