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Leg Day: Beginners Guide for Strengthening Your Lower Body

Posted by Leapout Digital on

Never skip leg day! Giving your legs a good workout isn’t just beneficial to your lower limbs. In fact, many lower body workouts can also positively affect your other body parts, such as the abdominal muscles, core, and back. 

Truth be told, you don’t precisely need heavy equipment to train your legs. Dumbbells and more are a welcome addition to your workout routine, but if you don’t have strength-building equipment, don’t worry! There are plenty of simple leg day workouts you can do to strengthen your legs.

Here are exercises you can start with on your first leg day:


squats | sports central ph


An exercise that’s easy to commit to, squats help you burn calories, strengthen your tendons, and reinforce your thighs. To do this, simply go up and down with your legs while maintaining a lordosis-like posture. Keep your feet apart, and your hands crossed as you bend, ensuring your knees won’t go too far forward. 

Repeat this fifteen-twenty times for three sets. If you can’t commit to a full hour’s routine, at least perform three sets of this every day. 

Wall Sitting

Ever want to do the leg version of planking? Now you can with wall sitting a method that’s sure to challenge you after the first twelve seconds. 

Place your back on the wall, slide down slowly to do a squat, and then hold your position for as long as possible. Aim for 50 seconds and up once you are comfortable doing 25s. Your thighs and quadriceps will ache, but they’ll thank you for it in the long run.

Squat Jumping

As its name suggests, squat jumping involves two actions: jumps and squats. This is a tremendous overall body improvement exercise. Although more exhausting, it’s less painful than the previous exercise (wall sitting).

Squat jumping can wind you up, especially when you feel a little unmotivated. Fitness experts recommend starting strong and performing this before any leg day routine.


jogging | sports central ph

Jogging is the most accessible exercise. You run for an hour, you sweat out your calories, and you get your body in a good mood for the rest of the morning. It’s a physical exercise that’s good for your physical and mental health. 

The best part of jogging is that it’s not as taxing to get into compared to other exercises. You just need a decent pair of shoes from Sports Central online and plan where you want to spend the hour jogging in. A park is always a good option, but you can also try open track fields if there’s one conveniently near you.

These are only some of the exercises you can do without gym equipment. Imagine the possibilities when you have everything you need. You can plan more routines for your leg day and slowly build up from there. 

But since you are just starting, don’t rush! Get used to these beginners’ exercises before moving on to more extensive ones. Make sure to wear proper sports apparel before anything else. After all, gearing up clothes with sweat-wicking material does have its benefits. 

Shop for your activewear at Sports Central offers only the best sportswear brands online in the Philippines. Visit our website today!

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