DOLCE LIFESTYLE: Why You Shouldn't Skip Leg Day…Ever!

DOLCE LIFESTYLE:
Why You Shouldn’t Skip Leg Day…Ever!

by Samantha Coogan, MS, RDN, LD

Guys and girls alike. Do not neglect the foundation of your body! You use your legs every day to do MANY things, so why wouldn’t you want to build them up nice and strong? Be sure to incorporate these exercises to really build up strong legs and rear end (no one boasts about a small, flat butt, just sayin’). Many of our body’s aches and pains come from not having a strong foundation. Here are some exercises to incorporate into your leg day workout routine.
GLUTES
Side-Laying Abduction
Use a resistance band, laying in a side-plank type of position (body fully on floor, arm supporting the head), and raise the top leg until you hit resistance, then return to the top of your other leg. Repeat for 3 sets of 10.
Barbell Hip Thrust
Pretty self-explanatory. Sit against a bench with your shoulder blades touching it and a barbell in the crease of your hip. Then carefully raise your hips (your shoulders should now transfer to the top of the bench) and pause in a 90 degree angle, then lower. Repeat for 3 sets of 10
QUADS
Squats (all kinds of squats: back, front, air, overhead, etc.). Only move onto loaded squats if you are proficient in the air squat and can keep an upright torso and weight in your heels.
Wall-Sit
Hold for 60 seconds, and repeat 3 times.
Bulgarian Squat (Single Leg Bench Squat)
Set up with back at a bench and a barbell on the back rack position. Place the top of one foot on top of the bench behind you. Be sure to readjust your weight appropriately on the foot you’re standing on. Slowly lower and squat on the leg planted on the ground, while maintaining balance with the leg on the bench. This is a funky movement at first, so warm up without any load. Repeat for 3 sets of 10 per side.
Leg Extensions
Enough said.
HAMSTRINGS
Romanian Deadlifts
Starting in with the barbell in the standing position, and keeping the back tight and straight, lower the weight down to about mid-shin without bending the leg. Return to standing position. Repeat for 3 sets of 10.
Good Mornings
Starting with a barbell on the back rack position, keeping the legs as straight as possible, hinge at the hip as far as your range of motion allows (you should feel full activation of the hamstrings at this point). Return to standing and repeat for 3 sets of 10.
CALVES
Standing Calf Raise
Loaded or unloaded is an option. Be sure to set your toes on some type of small elevation, you’ll get greater activation of these muscles with a higher range of motion rather than just doing it on the flat floor. Repeat for 3 sets of 10.
Seated Calf Raises
Sit weight just above the knee (barbell or dumbbells work). Again, place toes on some type of elevation and push weight up onto the balls of your feet. Repeat for 3 sets of 10.
Toe Gripping
Using a lacrosse or tennis ball, place your bare foot on top of the ball and grip/clench the ball with the toes, then release. This is more of a mobility exercise, but will still strengthen the calf muscle group. Repeat 5-10 times per foot.
Toe Raises
You can do these bad boys at work at your desk. With a flat foot on the ground, flex the toes upward and return to the flat position. Repeat 5-10 times per foot.

DOLCE LIFESTYLE: Why You Shouldn't Skip Leg Day…Ever!