Leg day in my favorite gymshar | Video published by ALEX | lifestyle 🍒 | Lemon8

ALEX | lifestyle 🍒

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Leg day in my favorite gymshark color, Cherry Purple 🍒#legdayworkout #glutesworkout #gymshark66 @Gymshark @Gymshark Women

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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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Add this to your next leg day 🍑

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

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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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LAZY GIRL LEG DAY

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

448 likes

Beginner Leg Day!

#legworkoutvideo #beginnerworkout #legdayworkout #beginnergym

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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.

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

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

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Leg Day Workout 🦵🏼🍑

Activation: 1a: Cable Glute Kickback (3 x 10-12 reps each) 1b: Single Leg Hip Thrust (2 x 8-10 reps each) (4 sets): 2a: Barbell Hip Thrust (6-8 reps) 2b: Barbell KAS Glute Bridge (6-8 reps) 3: Eccentric Sumo Squat (3 x 10-12 reps) 4: Smith Machine Good Morning (3 x 8-10 reps)

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Save this unilateral leg day work out!✨✨

Saying that I love doing unilateral leg exercises would be the farthest thing from the truth. What I can say is that they have helped me to see great progress in my fitness journey. Sometimes we have muscle imbalances and the only way to address those is to work them separately. Save this video,

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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

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📌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

Leg Day Booty Routine ✨💪🏼🍑

2024 is for BOOOOOTY gains Barbell hip thrusts 4x10 Squats 4x10 RDL 4x12 HS curls 3x10 Band burnout #gymgirl #gymmotivation #legday #legworkout #homeworkout #fitnessmotivation #bootygains #fitnessgirl #fitnessjourney #legdayroutine

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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-

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Leg Day Quads Workout

👏🏻Time Needed: 40 minutes 1: Chest Press (4 x 6-8 reps) 2: Closed Grip Chest Press (3 x 8-10 reps) 3: Skull Crusher (3 x 8-10 reps) 4: High Chest Fly (3 x 8-10 reps) 5: Tricep Pulldown (3 x 10-12 reps) (3 sets): 6a: Push-Up with Lift-Off (6-8 reps) 6b: Single Arm Tricep

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A woman in a gym performs a front squat with a barbell on her shoulders. The image features an overlay stating 'leg day workout for strong, lean legs' with a peach emoji, introducing the workout routine.

A woman demonstrates a front squat with a barbell on her shoulders, in the squatting position. The image includes text detailing 'front squat 3 x 8-10' and provides technique instructions for racking the bar, chest position, and core engagement.

A woman performs a KAS glute bridge with a barbell across her hips, using a platform for elevation. The image displays 'KAS glute bridge 3 x 8-12 reps' and offers guidance on platform height, foot positioning, and hip drive.

Leg day workout for strong lean legs

Front squat: 3 x 8-10 - Rack the bar on the front of your shoulders (use straps if you need to) - The bar should be resting in front of your collarbones - Keeping your chest up, squat down - Hold a very tight core and look forward KAS glute bridge: 3 x 8-12 reps - Use a platform that is rou

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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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INSANE GLUTE FOCUS LEG DAY FOR MAXIMUM GROWTH!

This leg day was focused on Glute GROWTH so be prepared for your Booty to hurrrrt after this one! Workout is listed below 🦋 🦋-Sumo squats 4x10 🦋-Hip thrusts 3x12 🦋-Bulgarian split squats 3x12 🦋-Good mornings 3x12 Remember that GROWTH comes from eating enough, consistency and pro

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Leg Day Workout 👏🏻

⏱️50 minutes needed! (4 sets): 1: Sumo Squat (8-10 reps) into Pulse (6-8 reps) 2: KAS Glute Bridge (4 x 12-15 reps) (3 sets): 3a: RDL (8-10 reps) 3b: Side Lying Hip Thrust (8 reps each) (3 sets): 4a: Split Squat (8-10 reps each) 4b: Alternating Curtsy Lunge (12 reps) W

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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

490 likes

I'm just trynna get legs like her I can just imagine her in the gym spamming adductions and quad extensions #legday #lowerbodyworkout #mirkomha #animegym #animegymmotivation #animemotivation

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Get loose with me for an intense leg day.

Stretching is crucial because it enhances flexibility and range of motion, which can improve performance and reduce the risk of injury. Additionally, it helps alleviate muscle soreness and promotes faster recovery by increasing blood flow to the muscles. • • Leg day video 1 and 2 coming soon…

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⏱️Time needed: 1 hour or less! Activation (2 sets): 1a: Glute Medius Kickback (10-12 reps each) 1b: Side Lying Hip Thrust (10 reps each) 2: Cable Machine Front Squat (3 x 10-12 reps) (3 sets): 3a: Cable Step Up (6-7 reps each) 3b: Kickstand RDL (8 reps each) 4: KAS Glute Bri

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A woman in pink workout attire is performing a squat with a barbell in a gym. The image has text overlays "leg day" and "MOBILITY WARMUP," indicating the focus of the content.

Two side-by-side images show a woman performing leg swings. The left image shows her kicking her leg forward and up, while the right shows her swinging it back. Text describes this as 10 reps each leg (back and forth = 1 rep).

Two side-by-side images show a woman performing a knee lift and swing. The left image shows her lifting her knee high, and the right shows her swinging it out to the side. Text describes this as 10 reps each side (open and close = 1 rep).

Leg Day Mobility Routine

Exercise 1: 10 reps each leg (back and forth = 1 rep) - Kick your leg forward and up, starting the movement at the hip - Try to keep your hips square and keep a tight core - Swing your leg back, and repeat Exercise 2: 10 reps each side (open and close = 1 rep) - Lift one knee up as high as y

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A woman in a gym, wearing headphones, performs a deep squat. Text overlay reads 'Leg day warm up don't skip this!', emphasizing the importance of warming up for leg day.

Three panels show a woman demonstrating foam rolling techniques for her lower body, including her hamstrings and glutes, to loosen muscles before a workout.

Three panels illustrate a woman performing hip opening stretches in a gym setting, with a text overlay indicating 'About 30-45 sec each!' for the stretches.

Get the dump! (5 minute leg day warm up)

Warming up for the gym often gets over looked but you SHOULD. NOT. BE. SKIPPING. YOUR. WARMUP! Your warmup is setting you up for your lift. You need to warmup your muscles, tendons, and ligaments in order to prevent injuries during your lift. It doesn't always need to be anything crazy- b

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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

270 likes

A person in a black cropped hoodie and shorts takes a mirror selfie, showcasing their glutes. Yellow text overlay reads "Lets Grow our GLUTES," promoting a glute-focused workout.

A black background displays a white text list detailing a "Leg Day" workout routine. It includes Barbell squats, Leg curls, Leg extensions, Leg press (glute focused), and Calf raises with specified sets and reps.

A person in a grey hoodie and black shorts takes a mirror selfie in a gym locker room. Yellow numbered text overlays provide fitness tips: "① stay hydrated," "② get enough food food = fuel," and "③ get enough sleep! recovery is key."

Build that Booty! Leg Day Glute Focused Workout

Here's the breakdown: Barbell Squats (2 sets of 6-10 reps): This is a classic leg exercise that hits all the major muscle groups in your lower body, with a special emphasis on your glutes! Focus on keeping your core engaged and your back straight to target those glutes. Leg Curls (2 sets

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Intense leg day superset

There's few things I love more than a good leg day superset that will get my heart rate up and will have me wobbling out of the gym.. this is one of those supersets- and it targets both the hamstrings and quads so it's perfect for any leg day! Start by doing 8-12 reps of straight legged

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Humpday Leg day 🍋

#fitnessjourney #fitnessmotivation #fitnesscreators #lemon8fitness try this later if you going to the gym 🫶🏾✊🏾

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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 blonde woman in a white sports bra and pink shorts stands outdoors, looking over her shoulder. Text overlay reads 'BBL WORKOUT'. Dotted lines highlight her glutes and waist, suggesting a body transformation focus. The sky is blue with clouds.

A split image shows a woman performing two exercises. On the left, she does seated hamstring curls (3x15). On the right, she performs seated abductions (3x20), with instructions to sit forward to target glutes. Both are superset together.

A woman lies on a leg press machine, pushing the platform with her feet. Text indicates 'Leg press' and advises a higher stance for glute/hamstring targeting, emphasizing a good stretch and planted feet, with 3x12 reps.

BBL leg day for your Glutes!

No need for a BBL, we’re growing one… This is typically what one of my workouts during the week look like that is heavy on the Glutes with a tad hamstrings. I’m not gate keeping so here’s the workout! 👇 🌸: Hamstring curls 3x15 SUPERSET WITH 👇 🌸: Seated Abductions 3x20 🌸: Leg press 3

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#legdayforthegirlies #legdaygains #summerbod #bodytransformation #lemon8challenge #embracevulnerability #storytime #gymgirl #legday #gymroutine

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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

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Quick Beginner Leg Day:

After baseball I ended up getting to the gym pretty late so I had to do a quick but effective workout. I did 4 sets of everything, making sure to progressively overload. You want to go slow and intentional with each rep. Focus on where you need to feel it so that you can make the mind to muscle

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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

A woman in a sports bra and leggings stands in a gym, facing away from the camera, showcasing her glutes. Text overlay reads "GLUTE FOCUSED LEG WORKOUT~".

A woman performs barbell hip thrusts in a gym, with text indicating it's the first exercise and she prefers barbells but a machine can be used.

A woman performs RDL's (Romanian Deadlifts) with dumbbells, hinging at the hips and stopping below the knees, as indicated by the text overlay.

My Glute focused Leg day to GROW the 🍑

This is my staple movements I do to grow the glutes and make my time in the gym the most effective I can. All of these movements have a purpose and work my glutes in different ways. If you want to learn how to grow your glutes too follow my page for more! #Lemon8partner #workout #

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A woman in a gym performs a leg press exercise, with text overlay "QUADS & GLUTES LEG WORKOUT" indicating the focus of the routine.

A split image shows a woman demonstrating the hack squat exercise, with text detailing "hack squat (3 sets of 6-8 reps)" and instructions for proper form.

A split image shows a woman performing leg extensions, with text indicating "Leg extension (3 sets of 8-10 reps)" and steps for the exercise.

Quads & Glutes Leg Day

Here's the routine: Hack squat (3 sets of 6-8 reps) - Place your feet about shoulder width apart close to the bottom of the platform - Squat down as far as you can - Push hard to come back up Leg extension w/ hold (3 sets of 8-10 reps) - Adjust the ankle pad height + distance, and th

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Two Types of Exercises You Need to do on Leg Day

#1 : Lengthened position movement: This is anything that is typically also referred to as a compound lift. You want to do these first because they work multiple muscle groups and they exert a lot of energy. Some examples are romanian deadlifts, squats, and good mornings (as shown in the photo).

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30 Minute Juicy Leg Day Circuit ✨

- B Stance Romanian Deadlift (RDL): Execute 10 reps on each leg, focusing on stability and depth to really target the hamstrings. - Reverse Lunge with Knee Drive: Perform 10 powerful reps per leg. Drive the knee up high at the top of each lunge for maximum intensity. - Squat Pause: Complete 10 re

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