Welcome to our guide on what exercise you should do first on leg day Leg day is one of the most important days in your workout routine It is essential to start with the right exercise to warm up your muscles and prevent injuries In this article we will provide you with the best exercise to do first on leg day how to do it and its benefits .
Welcome to our guide on what exercise you should do first on leg day. Leg day is one of the most important days in your workout routine. It is essential to start with the right exercise to warm up your muscles and prevent injuries. In this article, we will provide you with the best exercise to do first on leg day, how to do it, and its benefits.
Table of Contents
1. Squats
Squats are the best exercise to do first on leg day. They are a compound exercise that targets multiple muscles in your lower body, including your quads, hamstrings, glutes, and calves. Squats also engage your core muscles and help improve your overall strength and balance.
To perform a squat, stand with your feet shoulder-width apart, toes pointing forward. Keep your chest up and back straight as you lower your hips down and back, as if you are sitting on a chair. Keep your knees behind your toes and your weight on your heels. Lower until your thighs are parallel to the ground, then stand back up. Repeat for 3 sets of 10-12 reps.
Benefits of Squats:
- Builds overall lower body strength
- Improves balance and coordination
- Increases muscle mass and tone
- Burns calories and improves cardiovascular health
2. Deadlifts
Deadlifts are another great exercise to start with on leg day. They target your posterior chain, including your hamstrings, glutes, and lower back. Deadlifts also improve your grip strength and overall body posture.
To perform a deadlift, stand with your feet shoulder-width apart, with your toes pointing forward. Bend your knees and lower your hips down while keeping your back straight. Grasp the bar with both hands, palms facing down, and lift it up while straightening your legs. Keep the bar close to your body and stand up straight. Lower the bar back down while keeping your back straight. Repeat for 3 sets of 8-10 reps.
Benefits of Deadlifts:
- Targets multiple muscles in your lower body and back
- Improves grip strength and posture
- Increases overall strength and power
- Boosts metabolism and burns calories
3. Leg Press
The leg press is a machine exercise that targets your quads, hamstrings, and glutes. It is a great exercise to do first on leg day as it warms up your muscles and prepares them for heavier lifts.
To perform a leg press, sit on the machine with your back against the seat and your feet on the platform. Push the platform away from you while keeping your back against the seat. Lower the platform back down while keeping your back against the seat. Repeat for 3 sets of 12-15 reps.
Benefits of Leg Press:
- Targets multiple muscles in your lower body
- Prepares your muscles for heavier lifts
- Improves overall leg strength and tone
- Reduces the risk of injury
4. Lunges
Lunges are a great exercise to do first on leg day as they target multiple muscles in your lower body, including your quads, hamstrings, and glutes. They also improve your balance and coordination.
To perform a lunge, stand with your feet shoulder-width apart. Take a step forward with your right foot and lower your body down until your right thigh is parallel to the ground. Keep your left foot behind you and your knee off the ground. Push back up to the starting position and repeat with your left foot. Repeat for 3 sets of 12-15 reps on each leg.
Benefits of Lunges:
- Targets multiple muscles in your lower body
- Improves balance and coordination
- Increases leg strength and tone
- Helps prevent injuries
5. Step-Ups
Step-ups are a great exercise to do first on leg day as they target your quads, hamstrings, and glutes. They also improve your balance and coordination.
To perform a step-up, stand in front of a bench or step. Place your right foot on the bench or step and push up until your right leg is straight. Lower back down and repeat with your left leg. Repeat for 3 sets of 12-15 reps on each leg.
Benefits of Step-Ups:
- Targets multiple muscles in your lower body
- Improves balance and coordination
- Increases leg strength and tone
- Helps prevent injuries
6. Leg Extensions
Leg extensions are a great exercise to isolate and target your quads. They are a great exercise to do first on leg day as they warm up your muscles for heavier lifts.
To perform a leg extension, sit on the machine with your back against the seat and your feet under the pads. Lift the pads up until your legs are straight. Lower the pads back down and repeat for 3 sets of 12-15 reps.
Benefits of Leg Extensions:
- Targets your quads
- Prepares your muscles for heavier lifts
- Improves leg strength and tone
- Reduces the risk of injury
Conclusion
In conclusion, the best exercise to do first on leg day is squats. Squats are a compound exercise that targets multiple muscles in your lower body and core. They also improve your balance and coordination. Other exercises to consider include deadlifts, leg press, lunges, step-ups, and leg extensions. These exercises are also great for warming up your muscles and preparing them for heavier lifts. Remember to always warm up properly and use proper form to prevent injuries. Happy leg day!
