When it comes to working out, many people focus on their upper body, aiming for toned arms and a slim waistline. However, they often overlook the importance of lower-body strength. Your lower body houses some of the largest muscle groups in your body, including your glutes, hamstrings, and quads. Building and maintaining muscle mass in your legs is crucial for overall strength, stability, and functional movements.
If you're looking to inject some life into your leg workouts or getting back into exercising after a break, we've got you covered. We spoke with TJ Mentus, a certified personal trainer at Garage Gym Reviews, who shared his number one daily workout to regain muscle mass in your legs. This workout not only helps you build leg muscles but also makes everyday tasks easier and enhances athletic performance. Moreover, research shows that increasing lower-body strength is vital for healthy aging as it reduces the risk of injury.
Mentus designed a workout consisting of two supersets and one circuit. The first superset pairs a squat with a single-leg movement, while the second superset pairs a hinge movement with a single-leg movement. Utilizing single-leg exercises with bilateral movements helps prevent muscular imbalances. The circuit focuses on isolating specific leg muscles, starting with the hamstrings, then the quads, and finishing with the calves.
Here are the exercises included in Mentus's daily leg workout:
1. Goblet Squats: This compound movement engages multiple muscle groups such as the quads, hamstrings, and glutes. Hold a dumbbell or kettlebell close to your chest and stand with your feet shoulder-width apart. Lower your body into a squat position, keeping your chest up and ensuring your knees align with your toes. Drive through your heels to return to the starting position. Aim for three sets of 12 to 15 reps, resting for one minute between sets.
2. Walking Lunges: These dynamic lunges target your quads, hamstrings, and glutes while challenging your balance and stability. Start with your feet together, then take a step forward with your right foot, lowering your body until both knees are bent at a 90-degree angle. Push off your right foot to bring your left foot forward, repeating the lunge motion. Continue walking forward while alternating legs. Aim for three sets of 10 to 12 lunges per leg, with one minute of rest between sets.
3. Dumbbell Rear Deadlift: This exercise specifically targets your hamstrings and glutes. Hold a dumbbell in each hand with your palms facing your body and stand with your feet hip-width apart. Hinge at your hips, keeping your back straight, and lower the dumbbells toward the ground. Engage your hamstrings and glutes to return to the starting position. Perform three sets of 12 to 15 reps, resting for 90 seconds between sets.
4. Split Squats: This movement targets your quads, hamstrings, and glutes while challenging your stability. Start in a lunge position with your right foot forward and your left foot extended behind you. Lower your body into a lunge by bending both knees and push through your front heel to return to the starting position. Complete three sets of 12 to 15 reps per leg, resting for 90 seconds between sets.
5. Stability Ball Leg Curls: These dynamic exercises engage your hamstrings and glutes while challenging your core stability. Lie on your back with your feet on a stability ball. Lift your hips toward the ceiling to form a straight line from your shoulders to your heels. Roll the stability ball toward you by bending your knees and extend your legs to roll the ball back out. Complete three sets of 12 to 15 reps, resting for 60 seconds between sets.
6. Wall Sit: This classic isometric exercise targets your quads, hamstrings, and glutes. Stand with your back against a wall and lower your body into a seated position with your knees at a 90-degree angle. Keep your back against the wall and hold the position for 30 to 60 seconds. Aim for three to five rounds with one minute of rest between.
7. Calf Raises: These exercises effectively target the backside of your lower legs, an often neglected muscle group. Stand with your feet hip-width apart and lift your heels off the ground by pushing through the balls of your feet. Squeeze your calf muscles at the top of the movement and lower your heels back down. Do three sets of 15 to 20 reps, resting for one minute between sets.
Incorporating this daily leg workout into your exercise routine will help you regain muscle mass in your legs and add size and strength. Remember to start with lighter weights and gradually increase the intensity as you progress. With perseverance, you'll enjoy the benefits of stronger and more functional lower body muscles.
