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This legday felt different.

#lowerbodyworkout #legdayworkout #legsandglutesworkout

Emerald City Athletics - Wallingford

3 hours agoEdited to

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A collage of four images demonstrating different foot placements on a leg press machine, illustrating why foot position matters for targeting various muscle groups.

A top-down view of feet in a narrow stance on a leg press machine, with text indicating that this position isolates the quads.

A top-down view of feet in a wide stance on a leg press machine, with text explaining it targets quads but activates glutes and hamstrings more.

FOOT PLACEMENT LEG PRESS

Why is foot placement on leg press so important? Well this is because different foot placements are going to target different muscles more than other placements. So if you want to target quads you should be placing feet different than if you were wanting to target glutes on the leg press ⬇️

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HOW TO USE THE LEG PRESS🍑🍑

the leg press is a great compound exercise that can target all part of your leg muscles! i incorporate the leg press at least once a week in my workout routine. to target the different leg muscles like the quads, hamstrings, and glutes you need to know the difference foot placements! these ar

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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.

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.

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Leg Day Circuit for GROWTH 🍑

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My Leg Day Workout 🏋🏾‍♂️ 🍑

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This leg day actually felt good

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SIMPLE QUAD FOCUSED LEG DAY!

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leg and glutes day. 🦵🏾🍑

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A woman takes a mirror selfie in a gym, showcasing her physique. Text overlay reads "HOW I STRUCTURE MY LEG WORKOUTS FOR GROWTH" with a plant sprout and peach emoji, indicating a focus on lower body development.

A woman performs a deadlift-like exercise with a barbell in a gym. An overlay describes this as "2-3 COMPOUND MOVEMENTS 3-4 sets of either increasing or decreasing weight to failure, anywhere between 7-12 rep range."

A woman performs a lunge with a barbell on her shoulders in a gym. The text overlay states "1-2 UNILATERAL (single leg) movements 2-3 sets typically about 10-15 reps to failure."

HOW I STRUCTURE MY LEG DAYS

If you are looking to seriously grow and devote your lower body, you can’t just go into the gym and wing it! It’s important that you set up your workouts properly to ensure you are getting the max benefits! There are many different optimal workout philosophy’s, but this is how I personally

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Two images show a woman performing Romanian Deadlifts with a Smith machine and a resistance band. The left image shows her bent over, and the right shows her standing. Text indicates "Romanian Deadlift 4x10-12".

Shy girl leg day! Smith machine only!

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Just another leg day with different results

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A woman in pink shorts and a white sports bra stands in a gym, viewed from behind, with text overlay "Don't skip this exercise FOR GLUTE GROWTH." She is adjusting her curly hair, emphasizing the importance of the exercise.

A woman demonstrates the bent-over phase of a bench-assisted single-leg RDL in a gym. Text overlays highlight form cues: shoulders back, neutral spine, tight core, hips pushing back, one leg up on a bench, and dumbbell close to the shin.

A woman demonstrates the upright phase of a bench-assisted single-leg RDL in a gym. Text overlays highlight form cues: standing up straight, no excessive arching/rounding, and engaged glutes, while holding a dumbbell.

BENCH ASSISTED SINGLE LEG RDL FORM

I LOVE this movement because of how much it isolates the supporting leg’s glute/hamstring. If you struggle to “feel” RDL’s where you’re supposed to feel them, this exercise is FOR YOU. Trust me, you don’t have to go very heavy with these to feel them. I had been doing standard RDL’s and other s

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A woman in a gym uses a shrug/RDL machine, bending forward to perform an exercise. The text overlay highlights the machine's ease of loading and its benefit for maintaining RDL form.

A woman performs hip thrusts using a Smith machine in a gym. She is positioned with her back against a bench and her feet on the floor, pushing the barbell upwards.

Staple Leg Day Machines | Glutes & Hams Edition

So I switched up my routine a littttttle bit. 🤭 Same movements but using different equipment so I don't get bored because progressively overloading movement is what gets us the gains. But also to make hitting my target muscles easier. I'll be keeping these in for a whileeee though especiall

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Leg workout- BED RECOVERY

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A woman in a white sports bra and black leggings takes a mirror selfie in a gym restroom. She wears headphones and has tattoos on her arm. The image is captioned "Leg day workout" with fitness emojis, aligning with the article's leg day routine.

TODAY’S LEG DAY: 🍑🏋️

Here’s a complete leg workout to target every major muscle group: 1️⃣ Leg Press (4 sets of 12-15 reps) • Focus: Quads, glutes, and hamstrings. • Tip: Keep your back flat against the seat and push through your heels. Adjust your foot placement to shift the emphasis on differen

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