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XO FIT Gym Perth

If you have been working out a lot lately, the last thing you would want is a disproportionate body. There are a lot of people who have muscular, toned upper bodies but are donning tiny, chicken legs and calves, and it’s honestly off-putting. While we develop our upper physique, it is important that we also give our lower body the same regard.


Developing your legs takes time and effort, and those who take working-out seriously know this too well.


Gym goers often abhor leg days, but for an understandable reason. Leg days are the toughest, and the delayed onset muscle soreness after training them is a serious struggle. But you know what the wise, strong guys say; no pain, no gain,


Luckily for you, we are here to help. We prepared a list of workouts that will effectively help you build your legs in no time.


Back Squat.

        Back Squat is considered to be the best leg workout by athletes and strength coaches. This is one of the most helpful lifts you can master in the gym. Back Squats will help you develop your legs, calves and strengthen your hip. It can also promote overall body mobility and stability. Whether you want to build muscle, burn fat, or get strong, adding squats to your program is the way to go.


To execute a back squat, you will need a Squat Rack, a Barbell, and weights.


Put barbell with weights onto the squat rack, bring your body under the bar, then place the barbell over your traps and shoulders. Make sure your hands are even on each side of the bar and keep your feet in the same position as you are doing an air squat. Brace your midline and keep your chest up. Take a deep breath, then slowly unrack the bar. Take a step away from the rack. Take another big breath and hold, making sure to stay nice and tight. Bend your knees and use the squat slowly like you would in an air squat to drop down into the bottom squat position. Exhale as you push up. Repeat the steps for multiple reps.

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The Deadlift is the classic big lift for your entire muscle. For this exercise, you will need a barbell and weights.

Stand tall with the barbell lying in front of you, then squat down and grasp it with an overhand grip. Keep your chest up and core braced, then push through your heels to stand up. Push your hips forwards at the top, then go lower.


Do this for 5 sets, with 8 reps and a 60seconds rest.


Leg press

Doing Leg press is an efficient way to train your quads and hamstrings.

Sit in the machine properly, making sure to correctly follow the instructions.  Put your feet lower and closer together to work your quads even more. If you want to hit your hamstrings and glutes more directly, you can put your legs higher and wider. Bend your knees to get them towards your chest, then press back to the start. Do this for 5 Sets, with 8 Reps and 60-second rest in between.


Dumbbell Lunge and Squats

Lunging using dumbbells will work your entire lower leg muscles as well as your abs and lower back. While squatting using the free weight equipment will target your glutes and abs as well as your quads and hams.

Grab a pair of dumbbells and start your workout.

Hold a dumbbell in each hand and stand tall. Keep your chest up and core braced, then take a big step forwards with your left leg.

Lunge down until both knees are bent at a 90° angle. Push off your front foot to return to the starting position, then repeat steps with your right leg.

Do this for 3 Sets, with 8 Reps for each side and 30-second Rest.

As for squatting, stand tall and hold a dumbbell in each hand. Make sure to keep your chest up and core braced, then bend at your hips and knees to squat down as deep as you can without arching your back. Push down through your heels to return to your starting position.


Standing Calf Raise.

This specific exercise will work the calf muscles in your lower legs.

You can do this using a calf raise machine or freestanding utilizing just your bodyweight. Lift your heels until you are standing on your tippy-toes, distribute most of your weight onto the balls of your feet, making sure to keep legs straight.

The beauty of this leg exercise is that you can do this at home with no equipment needed at all. There is no need to skip leg day, even if you do not have the time to go to the gym. You can simply step into anything raised on the floor, like steps, blocks, or books.


Better than anyone else, XO Fit knows that the gym is more than just a place to work out. It’s an arena where people try to win against their self-limiting thoughts to achieve greater success.