LaMaine Williams

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I love leg day.

I do weights and calisthenics #the gym 💪🏽 #legworkout #blackbodybuilder #gym #fitness

2025/1/17 Edited to

Leg day is often perceived as one of the toughest routines in a workout regimen, yet it plays an essential role in overall fitness. Focusing on your leg strength not only enhances your physical appearance but also improves mobility, balance, and endurance. Key exercises like squats and lunges target multiple muscle groups, contributing to better performance in all athletic activities. It's essential to incorporate proper form and technique to avoid injuries while maximizing gains. Additionally, consider varying your leg day routine by mixing traditional strength exercises with functional movements. This approach not only adds excitement to your workouts but can also lead to improved muscle gains and functional strength. Find what works best for you in terms of weights and calisthenics, and enjoy the journey towards stronger legs and the incredible benefits that come with it! Embrace the challenge, and you'll likely find that leg day can be one of your favorite workout days.

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Shy Girl Leg Day🥰💜

Shy girls deserve to get thicc too!! This is my go to leg day when I’m at a new gym or just wanting to be in my own little corner (everybody has those days!!) Can y’all tell by now that I LOVE a drop set🤭🤭 my legs were SHAKING after this workout. Like I was struggling to make it up the stairs a

3635 likes

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

7568 likes

📌SAVE FOR YOUR NEXT LEG DAY! 📌🤌🏾

🎯LINK IN BIO: 4 WEEK WORKOUT / SLIM THICK GUIDE. ON SALE NOW ONLY 💲12 ‼️‼️ HAPPY LIFTING GIRLIES ! 👋🏾👋🏾👋🏾 1. Goblet Squats • Continuous Tension: The cable provides consistent resistance throughout the movement, unlike free weights where tension can reduce at the top. • Improved Core

12.1K likes

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

9757 likes

Leg day workout video

#legday🍑 #Fitness

6045 likes

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

6995 likes

Leg day routine! 💞

No one is coming for you, but yourself! I LOVE a good leg day and you best believe my weeks always start with leg day to get me motivated for the rest of the week 👏🏼 #fitnessroutine #gymroutine #gymoutfit #momswholift #gymmom

374 likes

LEG DAY WARMUP EXERCISE 🫶

some of my favorites i typically pick 4 drills and do anywhere between 8 to 12 reps each. i really, try to go for exercises related to what you will be training afterwards such as good mornings before deadlifts.. 🚨workout program link in my bio 💥 #leg in & out #legdayforthegirlies

159 likes

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

945 likes

Workout for Leg day 🦵

New to Lemon8! Something I love： #hellolemon8 leg day baby - #legday🍑 #Fitness #lemon8workout #workout #gym #gymmotivation

718 likes

🩷Leg Day No Equipment 🌸

Trust me you wanna save this‼️ Here’s what I did 👇🏾 •10 lateral lunges •10 sumo squats •10 split lunges •10 narrow squats •10 single leg glute bridges •10 kickbacks •10 fire hydrants 4sets💪🏾 #fitgirl #lemon8challenge #legsandglutesworkout #legworkoutvideo #legworkouts

141 likes

A pink and black leg workout machine at Planet Fitness, with text overlay indicating '10X5 each side' for a leg exercise.

A pink and black glute press machine at Planet Fitness, with text overlay indicating 'Glute press: 10X3 Each side'.

A pink and black hip abduction machine at Planet Fitness, with text overlay indicating 'Hip abduction 25X3'.

Planet fitness: Leg day!!

🫧Glute -10 X 5 each side (start light add weight everytime) 🌿Glute press- 10 X 3 each side (I started heavy and kept the weight) 🫧Hip abduction- 25 X 3 🌿Hip adduction - 25 X 5 🫧Glute bridge- 10 X 3 (do these as slow and controlled as possible) 🌿Calf extensions - 100 X 4 (same weight whole t

670 likes

A collage of six images demonstrating a leg day routine, including back squats, leg press, leg extensions, leg curls, standing hip abductions, and hip adductions, with 'Leg Day Routine' text overlay.

Two images show a person performing back squats with a barbell and weightlifting belt, demonstrating the starting and squatting positions, with 'Back Squat 3X10' text.

Two images show a person performing leg presses on a machine, illustrating the bent and extended leg positions, with 'Leg Press 3X10' text and butterfly graphics.

Leg Day Routine🫶💪

This is my leg day routine that I do once per week to hit quads, hamstrings, & glutes! I do another leg day each week as well that is more glute focused which I will be posting later this week! Try out this routine and let me know what you think! Be sure to stretch before and after and try f

1540 likes

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:

255 likes

At Home Leg Day: Calisthenics

#legworkoutroutine #homeworkout #femalecalisthenics #calisthenics

530 likes

ATHLETIC LEG DAY 🔥🦵

• #athletic #athleticworkout #legday #athletics #legdayforthegirlies #gymmotivation #athletictraining

356 likes

Dynamic Stretches & Hip Mobility | Leg Day Edition

This warmup takes me about 5-7mins and it's genuinely made my lifts better. Range of motion is better, my rusty dusty knees aren't snap crackle poppin every squat. 😂 So I wanted to share my staples with y'all. 🥰 Lunge to Hamstring Stretch: - This one is pretty self explanatory. Grab

356 likes

🚨LEG DAY STRETCH ROUTINE🚨

This stretch routine gets my muscles primed for leg day every time, try these especially if you’re preparing for a heavy lift day. GLUTE GUIDE AVAILABLE: LINK IN BIO #stretchingout #legdayworkout #lemon8fitness #legmobility #stretchday

375 likes

Add this to your next leg day 🍑

#fitnessjourney #fitnessmotivation #fitnessgirlie #fitnesscreator #legdayworkout #legworkoutforwomen #legstrength

155 likes

Hamstring and Glute Focued Leg Day #legday🍑 #glutesworkout #glutegrowingtips #hamstringworkout #gymgirl

702 likes

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

527 likes

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.

An illustration shows the "Open/Close the Gate" exercise, depicting a person lifting their knee and rotating their hip. The instruction "1x5 ea (open and close)" is provided.

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

908 likes

Leg Day Activated!

Drop some gooood leg excersises puhlease. Help meeeee! #fitness #legdayworkout #quads #fitnessjourney #gymmotivation

200 likes

Leg day finisher! 🔥

Try this quad burner to end your leg day! You can do this at home or at the gym #legdayfinisher #quadworkout #homeworkout #Fitness #midsize #mombod

356 likes

Skip This Leg Day Move ? 😫

Just added Bulgarian Ballerina Squats to my Routine 😍 Bulgarian Ballerina Squats are trending for a reason – they’re scientifically powerful! This exercise targets multiple muscle groups, mainly focusing on the glutes, quads, and adductors. The single-leg movement helps correct muscle imbala

99 likes

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

1417 likes

Leg Day Workout

⌚️Time needed: ~55 minutes (4 sets): 1a: Heel Elevated Goblet Squat (8 reps) 1b: Feet Elevated Weighted Glute Bridge (10-12 reps) 2: Step Up (3 x 7 reps each) (3 sets): 3a: Front Foot Elevated Split Squat (8 reps each) 3b: Kickstand RDL (8 reps each) 4: Quad Extension (3 x 8-

24 likes

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.

Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.

Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.

How to Buil a Solid Leg Day for Toned Legs & BIG 🍑

let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#

148 likes

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.

A woman performs a barbell hip thrust (KAS glute bridge) on a bench in a gym, demonstrating the first compound exercise for glute development, labeled as 'CONCRETRIC 1'.

A woman in a white top and blue shorts performs a dumbbell Romanian Deadlift (RDL) in a gym, illustrating the second compound exercise for glute growth, labeled as 'ECCENTRIC 2'.

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

215 likes

Never skip leg day ✨

#legdaymotivation #fitnesslifestyle #fitnesslifestyle #fitnessjourney #fit

461 likes

DYNAMIC STRETCHES FOR LEG DAY

#stretching #gym #legdayworkout #dynamicstretches

133 likes

leg day warm up with me

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

184 likes

This is my go to leg day finisher.

I’ve seen a huge difference in leg definition since I’ve add this squat sequence to my leg day routine. #workouts #workoutroutine #Fitness #fitnessinfluencer #fitnessmotivation #legday

38 likes

A person in blue workout attire stands with their back to the camera in a gym, with text overlay "LEG DAY SUPERSET" and arrows highlighting their glutes and legs.

A person performs an elevated goblet squat in a gym, holding a dumbbell. Text overlay reads "8 Elevated goblet squats STRAIGHT INTO...".

A person performs a deficit reverse lunge in a gym, holding a dumbbell. Text overlay reads "DEFICIT REVERSE LUNGES 8 MORE REPS".

LEG DAY SUPERSET

During my workouts, I love to incorporate supersets! This means you do two exercises back to back, this can be done during leg days and upper body days! However, during my leg days I love to do an elevated goblet squat/deficit reverse lunges superset. The way you do these is you do 8 elevate

11 likes

Leg Day Workout 🍑🦵🏼

⏰Took me about 50 minutes! 1: Eccentric Sumo Squat (3 x 8-10 reps) 2: 3 Legged RDL (3 x 8 reps each) 3: B-Stance Hip Thrust (3 x 8-10 reps each) 4: Step Up (3 x 8 reps each) 5: Split Squat (3 x 8 reps each) 6: Glute Kickback (3 x 8-10 reps each) Wearing @Vitality #legs

19 likes

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

490 likes

KILLER LEG & GLUTE DAY! 🍑

These leg workouts are insane and you will feel the burn afterwards 😂 #glutegains #lemon8challenge #Fitness #gymgirl #gym #workout #gluteworkout #gyat #musclebuilding #legworkout

579 likes

Leg day for beginners

This workout was everything. Steal my lower body workout. Shout out to Bri for killing it on her first day! It was a lot of tears but Chyy we made it 💪🏽 Barbell dead lift 4 sets x 10 reps Goblet squat 4 sets x 10 reps Good morning staggered stance 4 sets x 10 reps Single leg press

107 likes

Joint Friendly Leg Day

Grab some resistance bands *AND A WALL* and let's hit these legs! If you have bad knees and ankles (like myself) these are definitely going to be good for you! 4 sets of 30 seconds each and I switched up the resistance bands when I could for more of a challenge! My compression socks

38 likes

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