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Leg day 🍑

• seated leg curl – 3 sets

• hack squat – 3 sets

• romanian deadlift – 3 sets

• leg extension – 3 sets

• hip thrust – 3 sets

• standing calf raise – 3 sets

app is called “corestate”

#workout & #stayactive #workout ? #gluteworkout #gym

2025/7/24 Edited to

A well-structured leg day workout is essential for building strength, improving muscle endurance, and enhancing overall lower body aesthetics. This routine emphasizes glute activation along with balanced engagement of the hamstrings, quadriceps, and calves. The exercises include seated leg curls to target the hamstrings, hack squats focusing on the quadriceps and glutes, Romanian deadlifts for posterior chain strength, leg extensions isolating the quads, hip thrusts to maximize glute activation, and standing calf raises to develop calf muscles. Incorporating the Corestate app can help monitor your workout progress, set goals, and maintain motivation. This digital tool provides detailed tracking features to optimize each workout session and ensure gradual performance improvements. Additionally, focusing on posture and proper form during each exercise maximizes muscle engagement, reduces the risk of injury, and leads to better results. For balanced leg development, it is recommended to perform 3 sets of each exercise with appropriate rest intervals between sets. Adjust weights and repetitions according to your fitness level, progressively increasing intensity as your strength improves. Including this glute-focused leg day routine in your weekly fitness plan promotes muscle hypertrophy, improves lower-body power, and contributes to better athletic performance. Consistency, proper nutrition, and recovery are key for optimal gains. Consider pairing this workout with complementary exercises and stretches on off days to improve flexibility and reduce muscle soreness. Overall, this leg day program is suitable for all fitness levels aiming to enhance lower body strength and glute definition effectively.

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Leg Day Routine🫶💪

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A Planet Fitness stair master machine, shown for a warm-up. Text overlays indicate a 3-minute warm-up at pace 5 for a leg day beginner.

A purple Planet Fitness leg press machine. Text overlays indicate this exercise is for 12 repetitions and 3 sets.

A purple Planet Fitness leg extension machine. Text overlays indicate this exercise is for 15 repetitions and 3 sets.

Planet fitness: leg day🦵🏽🔥

Warm up: stair master 3 minutes at 5 pace Leg press-12X3 Leg extension-15X3 Seated leg curls-12x3 Glute press-10x3 Hip abductor-15X3 Hip adductor 15X3 calf extensions- 40X2 Cool down: 2 miles on peloton #workout 🏋️ #formyworkoutgirliesonly #healthylifestyle2024 #planet fitnes

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A split image showing a person before and after a workout, with the text 'My GO TO heavy leg day (For lower body growth)'. The left side shows a mirror selfie, and the right side shows a back view highlighting glutes and legs.

my go to heavy leg day for lower body growth 🙂‍↔️

If you’re a beginner in the gym instead of single leg rdls, do deadlifts. ❤️ (gym edition) • add deadlifts and/or regular rdls as well #legday🍑 #bodytransformation #letschat #lowerbodyworkout

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A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.

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Yesterdays leg day that I swear by 🍑

- hip thrust 180 x 8 - RDL 80x7 - single leg press 125x8 - leg press 265x10 - hip abductor 140x10 - back extension 83x6 - single leg curl 10x6 - leg curl 70x8 #legday🍑 #legdayroutine #legdayforthegirlies #legsandglutesworkout #legdayworkout

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A woman in black workout attire takes a mirror selfie in a gym, displaying her lower body workout. The image details the workout focus on glutes, hamstrings, quads, and calves, with a warm-up of 5 min treadmill walking and 5 min dynamic stretching, totaling 2 hours 10 minutes.

Working out is challenging.. it’s hard constantly pushing yourself but not only is it so worth it… but it gets easier as you go. I LOVE the saying “nothing worth doing is easy” Don’t give up besties 🩷 Comment any questions you have 🫶🏻 and for more, follow my IG and Tiktok - Constant_growth_ #le

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Prepping for Leg Day vs Recovering After✨

Prepping for Leg Day vs. Recovering After 🔥 Dynamic stretches are my go-to for warming up, while static stretches come in after my workout to help with recovery. Here’s a simple routine you can follow 💪🏻❤️‍🔥I always make sure to loosen up my hips and get everything ready for heavy squats and

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A person in a gym takes a mirror selfie, showcasing their glutes and legs, with text overlaying the image that reads, "Try this Dynamic Warm Up On your next LEG DAY."

An illustration demonstrates the Leg Swings exercise, showing a person swinging one leg forward and backward. The instruction "1x10ea leg" is displayed below the illustration.

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Dynamic Warmup for an Intense Leg Day🍑🍑

I cannot stress this enough, please do a dynamic warm up before you lift heavy. It prepares and oils up those muscles and joints to be able to support heavy weight through full range of motion. Try not to do any static stretches before your workout. Static stretches are stretches held for 30-60

898 likes

quick leg day routine! 💞

• 30mins • 3 sets of 12 warmup - 10min cardio of your choice barbell squats good mornings reverse lunges rdls #transform #lemon8challenge #legroutine #legworkoutroutine #legsandglutesworkout

2023 likes

A woman in a gym performs a deep squat on a mat, hands pressed together, demonstrating a mobility drill for leg day. The image features the text 'MOBILITY DRILLS to have a better leg day'.

A split image shows a woman performing a deep squat to stand exercise. The left shows a deep squat, and the right shows her bent over, touching her shins, as part of the 2x15 reps.

A split image shows a woman demonstrating lateral kneeling hip hinges. The left shows her upright, and the right shows her hinged forward, performing the 2x15 reps per side.

leg day mobility routine

warming up with a dynamic stretching routine to improve mobility is a GAME CHANGER for your workouts! It’s so easy to neglect mobility work which can really hinder progress and end up in injury down the road! If we’re strength training ladies, let’s prioritize our mobility!! Try this before

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A woman in black and purple activewear stands with her back to the camera, showcasing a leg day structure for glute growth, including dynamic stretching, compound lifts, unilateral movement, and accessories.

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HOW TO: structure your leg day ~ for glute growth🍑

I’ve seen a common theme of people not structuring their workout properly ~ ✰ mobility & dynamic warmup ✰ compound/heaviest lift: whether that’s a concentric or eccentric for you specifically ✰ 2nd heaviest compound ✰ unilateral movement ✰ accessories or isolations workout

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A woman in a gym, facing a mirror, in a lunge position with hands on hips. Text overlay reads 'LEG DAY WARM UP I NEVER SKIP', introducing a warm-up routine.

Two panels show a woman demonstrating 'SQUATTED KNEE TAPS'. She is in a deep squat, then taps her knee, reflecting the exercise for hip mobility.

Two panels show a woman performing 'OPENING HIPS'. She sits on a mat with legs spread, then transitions to a seated hip-opening stretch.

my leg day warm up (I NEVER SKIP)

here is my leg day warm up i make sure to never skip before working out my lower body🫶🏽 more often than not, I see a lot of beginners at the gym who don’t fully warm up properly before working out their lower body. It is SUPER important to do dynamic stretches beforehand to reduce soreness and

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Add this to your next leg day 🍑

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shy girl leg day

not familiar with the gym? is it really packed? not sure how to use the fancy equipment? I have the perfect, minimal equipment leg day for you! All you need is a kettlebell (one lighter & one heavier, or whatever you prefer for the exercises we will be doing!) Focus on time under tension

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A pink and black glute push machine at Planet Fitness, with text overlay indicating 'Glute push 10x5' as part of a leg day workout.

A pink and black seated leg press machine at Planet Fitness, with text overlay indicating 'Seated leg press 10X5' for a leg day routine.

A pink and black calf extension machine at Planet Fitness, with text overlay indicating 'CALF EXTENTIONS 40X3' for a leg day workout.

Planet fitness-leg day:

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A split image shows a woman performing leg presses. The left panel shows her knees bent at the bottom of the movement, and the right panel shows her legs extended at the top. Text describes 'leg press' with instructions for 3 sets of 6-12 reps.

A split image shows a woman performing leg extensions. The top panel shows her seated with knees bent, and the bottom panel shows her legs extended. Text describes 'leg extension' with instructions for 3 sets of 12-15 reps.

Leg day workout for nice thighs

In order to get nice thighs, you need to target your quads! On your next leg day, try this workout: Leg press (3 sets of 6-12 reps) - Position your feet low on the pressing platform (this will hit more quads) - Push the handles outward to unlock the machine - Lower the weight slowly until you

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Home Workout — Leg Day

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Exterior view of a Planet Fitness gym with text overlays indicating a beginner Monday leg day workout.

A purple and yellow stair stepper machine inside Planet Fitness, with text indicating a 5-minute warm-up at a walking pace.

A purple Planet Fitness hip abductor machine, with text indicating 5 sets of 10 repetitions for pushing out.

Planet fitness: Monday-Leg day🏋🏼‍♀️

Warm up stair stepper - 5 minutes (walking pace) Hip abductor -5X10 Hip adductor-5x10 leg press: feet together at the bottom 3x15 - feet in squat stance 3x15 leg extension-5x15 box jumps-5x10 10 minute stretch HAPPY MONDAY☺️ #workout 🏋️ #dailyworkouts #legworkouts #mamasoflemon8

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A woman in green activewear stands in a gym, leaning on a squat rack. Overlay text reads 'LEG DAY GLUTES AND QUADS', indicating the focus of the workout. The image promotes a combined glute and quad workout.

A woman performs front squats in a gym, holding a barbell across her shoulders. The overlay text 'FRONT SQUATS 3 x 8' specifies the exercise and repetition scheme. She is wearing headphones and light-colored pants.

A woman performs Romanian Deadlifts (RDL) with a barbell in a gym, bending forward at the hips. The overlay text 'RDL 3 X 8' indicates the exercise and repetitions. She is wearing green shorts and headphones.

Grow your glutes and hams with this leg day

This is for the girls that have limited amount of days to lift and need to combine their glute and quad days! 💪🏻 Save this post so you easily pull it up for your next leg day 😋 When I have to consolidate my glute and quad days into one because of a busy week, this is my favorite to still ha

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Leg Day Workout - Glutes & Hamstrings 🍑

1: Eccentric Sumo Squat (4 x 8-10 reps) (4 sets): 2: Dumbbell Hip Thrust (10 reps) into KAS Glute Bridge (10 reps) 3: RDL (4 x 8 reps) (3 sets): 4a: Reverse Lunge (8 reps each) 4b: Cable Hamstring Curl (8-10 reps each) (3 sets): 5a: Cable Glute Kickback (8-10 reps each) 5b:

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This has been my new favorite leg day 🫶🤍

#legday #gym #Fitness #explorepage #fyp

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my current leg day 🍑✨

after my lifts i typically get a high protein meal in to rebuild my muscles! make sure you allow your body to rest as well so you can grow the best results!😚🩵 - #glutes #gluteworkout #legday #legdayworkout #legworkout #summerbod #gluteroutine #glutesandhammies #roomtour #letsch

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A woman in yellow leggings and a white top, wearing headphones, poses in a gym. Text overlays read "*THAT GIRL* GLUTE DAY" and "the best," with a small graphic saying "grow ur glutes." The background shows gym equipment.

A woman in yellow leggings and a white top performs Romanian Deadlifts (RDLS) with dumbbells in a gym. Text overlay indicates "RDLS 4x10." She is bent over, holding dumbbells, with gym equipment in the background.

A woman in yellow leggings and a white top performs hip thrusts on a gym machine. Text overlay indicates "HIP THRUST 4x10." She is positioned on the machine, pushing up with her hips.

THAT GIRL leg day routine

this is my beloved leg day routine that i’ve been doing consistently for the last two years. i swear by it and do it 2-3 times per week, and the results have been absolutely insane! it’s all about staying consistent and pushing yourself to go heavy to build strength and muscle. i’ve seen so much pr

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LEG DAY Pre vs post stretches ✨

WARM UP vs COOLDOWN stretches 👇 • half kneeling hip extensions vs half kneeling adductor stretch • alt craddle stretch vs static craddle stretch (can do elevated pidgeon pose instead if you don't feel stable enough) • alt quad stretch vs quad stretch hold • open gates vs knee to chest st

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At Home Leg Day: Calisthenics

#legworkoutroutine #homeworkout #femalecalisthenics #calisthenics

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1 hour, effective leg day

6 exercises in 60 minutes for leg growth! This workout is focused more on the quads and by performing these exercises weekly and staying consistent it will help you to build muscle size and strength. 1) Leg press: 3x10-12 2) Front squats 3x8 3) RDL 3x10 4) Bulgarian split squats 3x8-10 ea

193 likes

A woman in a white sports bra and light blue shorts performs a pigeon pose stretch on green turf. The image is titled 'Beginner friendly stretches Best for post leg day'.

A woman in athletic wear performs a standing forward bend, touching her toes on green turf. Text indicates to 'Hold for 45 sec while taking deep breaths'.

A woman in a white sports bra and light blue shorts performs a low lunge stretch with arms raised overhead on green turf. Text says 'hold each side for 30 seconds'.

Stretches for after leg day

Do you take a few moments to stretch after your workout? Or are you someone who heads right out the door after their last exercise? 👀 It's okay, I know we're all guilty BUT I encourage you to start taking time to stretch after your workouts in order to prevent future injury and to reduc

267 likes

A woman in a light crop top and pink biker shorts poses, showcasing the title "APARTMENT FRIENDLY LEG DAY" for a home workout routine. She stands in a room with patterned wallpaper and plants.

A woman demonstrates a sumo squat, illustrating the "SUMO SQUATS 4X12" exercise from the apartment-friendly leg day workout. She is in a room with patterned wallpaper.

A woman performs glute bridges on the floor, accompanied by a golden retriever dog, demonstrating the "GLUTE BRIDGES 4X12" exercise for a home workout.

effective leg day: apartment friendly👏🏽

sometimes we need a quick and effective workout routine that we can do from home, with little or no equipment! if you live in an apartment, it can be important to find workouts that don’t cause too much noise! i’m here to tell you, you can get a great pump & do just that!🍑 here’s what we

228 likes

LAZY GIRL LEG DAY

#legday🍑 #gluteworkout #gym #gymgirlessentials #gymlifestyle #healthylifestyle #Lemon8Diary #summerbod #gymgirl #legdaygains

448 likes

Leg day for hamstring & glute development 🍑

If you're looking to development your hamstrings and glutes save this workout! I recommend sticking to these exercises and implementing progressive overload over a 6-8 week period in order to really see change in your glutes and hamstrings! aim to increase weight each set, if reps decreas

104 likes

EVERY MUSCLE GROUP- LEG DAY KILLER

Are you looking for a leg workout that is not too complicated, but still kills your legs? Follow these sets and reps and adjust to your liking. This workout hits hamstrings, quads, calves, and glutes- of course! I implement my leg days three times a week, upper body two times a week. #lemon8part

227 likes

A woman in a gym, viewed from behind, kneels with a dumbbell in each hand. Text overlay reads "SHY GIRL LEG DAY Get summer-ready legs with just dumbbells," promoting a dumbbell-only leg workout.

A woman performs a single leg RDL, holding a dumbbell in her right hand, leaning forward with her left leg extended back. Text describes the exercise as "SINGLE LEG RDL" with 3 sets of 8-10 reps and key instructions.

A woman performs Bulgarian split squats, holding dumbbells, with her back foot elevated on a bench. Text describes the exercise as "BULGARIAN SPLIT SQUATS" with 3 sets of 6-10 reps and key instructions.

Dumbbell leg day for Shy Girls

If you're feeling shy and want to stick to just dumbbells at the gym, this is the perfect leg day for you as you work on your summer bod: Single leg RDL: 3 sets of 8-10 reps - Hold one dumbbell on the working leg side - Bend your torso down, letting your back leg rise up naturally - Push

86 likes

A woman in a pink sports bra and black leggings takes a mirror selfie in a gym, standing near a smith machine. She is showcasing her leg day attire.

Text outlining Day 1 and the beginning of Day 2 of a leg day workout split, including cardio, hip thrusts, squats, lunges, and cable extensions.

Text detailing the end of Day 2 and all of Day 3 of a leg day workout split, featuring exercises like hip thrusts, squats, step-ups, RDLS, and hip abductions.

my current leg day split

#gym #Fitness #legday #healthylifestyle2024

2333 likes

leg day warm up with me

Workout program link in my bio🤩🏋️ #legdayworkout #gymlifestyle

184 likes

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