Standing Calf Raises
Rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.
this leg workout requires you to hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position. Lower the bar by moving your butt back as far as you can.
3 sets, 8, 10, 12 reps
The leg press is a weight training exercise in which the individual pushes a weight or resistance away from them using their legs. The term leg press also refers to the apparatus used to perform this exercise. The leg press can be used to evaluate an athlete’s overall lower body strength (from knee joint to hip).
4 sets, 8-10, 8-10, 10-12, 10-12 reps
Dumbbell Walking Lunge
Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground.
3 sets, 10 reps (Do a single dropset on each set.)
this leg workout begins with you standing with you feet shoulder width apart and toes facing in front of you. Place the barbell on your shoulders, below the trapezius muscles (NOT on your neck!). Keeping your back flat, slowly lower your body, bending at the knees and the hips.
4 sets, 6-8, 6-8, 8-10, 8-10 reps (Lighten the weight after your first 2 sets.)