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🔥 Why Leg Day Is Important for Beginners
Legs are the foundation of your body. Training legs:

Builds overall strength
Boosts testosterone & growth hormones
Improves balance, posture, and stability
Helps upper body grow faster too (yes, leg day helps chest & arms indirectly)
Skipping leg day = weak base ❌

🦵 Leg Muscles You Train
Quadriceps (front thigh) – squats, leg press
Hamstrings (back thigh) – leg curls
Glutes (hips) – squats, lunges
Calves (lower leg) – calf raises
🧊 Warm-Up (Very Important – 8 to 10 mins)
Never skip this.

5 mins brisk walk / cycling
Bodyweight squats – 2 × 15
Leg swings (front & side) – 15 each leg
Hip circles & ankle rotations – 30 sec
👉 Purpose: prevents injury and improves performance
🏋️ Beginner Leg Workout (Gym)
1️⃣ Bodyweight Squats / Goblet Squats
Sets: 3
Reps: 12–15
Focus on form, not weight
Keep chest up, push through heels

2️⃣ Leg Press Machine
Sets: 3
Reps: 10–12 #fitness #motivation #fatloss
Don’t lock knees
Lower slowly, push up controlled

3️⃣ Leg Extension (Quads)
Sets: 3
Reps: 12–15
Squeeze thighs at the top for 1 second

4️⃣ Lying or Seated Leg Curl (Hamstrings)
Sets: 3
Reps: 12–15
Slow movement, full range

5️⃣ Walking Lunges / Static Lunges
Sets: 2–3
Reps: 10 each leg
Keep back straight, step long

6️⃣ Standing or Seated Calf Raises
Sets: 4
Reps: 15–20
Pause 1 second at the top

⏱ Rest Time
60–90 seconds between sets
Beginners don’t need long rests
🧘 Cool Down (5 mins)
Hamstring stretch
Quad stretch
Calf stretch
Helps reduce soreness and improves recovery.

🍽 Beginner Tips for Leg Growth
Eat enough protein (you already know this 😉)
Drink plenty of water
Expect soreness for 2–3 days (normal!)
Train legs once or twice per week
Focus on form first, weight later
#lowerbodyexercises #legworkout #legday