Certified Nutritionist | ISSA Personal Training Certified | Strength/Conditioning

ISSA Nutrition Certified | Silver Sneakers Certified | CPR/AED/First Aid

Candy Davidson says that leg workouts and exercises that build strength, mobility, and stability are crucial aspects of a balanced fitness routine. 

Beginners should start out by training the legs once a week, making sure to target all parts of the leg, which includes quadriceps, hamstrings, calves, hips, and glutes. 

“Leg exercises help tone and sculpt legs, they reduce joint pain and inflammation, boost cognitive function, strengthen bones, and improve overall fitness,” Candy says. “You will burn more calories, be less susceptible to injuries, gain more strength, reduce lower back pain, increase core strength, and get better overall results.”

She cautions those suffering from lower body injuries to cautiously approach leg exercises, adding, “If you are pushing through pain, or have to alter your form to protect an injured spot, you’re putting yourself at risk. You should consult your doctor before continuing. Only you know what you are feeling.” 

To begin with, Candy features the leg curl for hamstrings, leg extension for quadriceps, and leg press for everything from the waist down. The machines should be done in that order as a three-set circuit and 10-15 reps per exercise.

She says that rotating exercises ensures that each part of the legs are trained evenly, and in the safest manner possible. Also, while exercising, you want your pulse to stay between 120 and 140 bpm, because that’s the burn zone for body fat.

“When doing your hamstrings, your quadriceps are resting. When doing your quadriceps, your hamstrings are resting. But when doing your leg presses, everything is being used, so it’s ‘rest, activate, rest, activate everything. Rest, activate, rest, activate everything’” Candy says. “Also, when doing a circuit, you don’t have to rest, your heartbeat doesn’t go down, and you’re keeping things moving at all times. You burn twice the number of calories doing it that way.”

Leg Curl  |  Sets: 3 Total (one set per circuit rotation) | Reps: 10-15 | Rest: No Rest 

Special Note: This exercise primarily targets the hamstrings, a group of muscles in the back, or your thigh between the hip and knee.

Get into the seat and scoot back. Put your legs on top of the padded bar, lower and lock the thigh support bar down, and set your weights. Hold on to the handles, then push down with the back of your legs as you squeeze your hamstrings, exhale, and come all the way back to your thighs. Extend back out, and inhale. Repeat 10-15 times per set.

Leg Extension  |  Sets: 3 Total (one set per circuit rotation) | Reps: 10-15 | Rest: No Rest

Special Note: This exercise primarily targets the quadricep, a group of muscles on top of your legs, extending down to the side of your thigh.

Get into the seat and scoot back. Lift the padded bar, slide your legs and feet underneath so it rests about halfway down below your knee, then adjust your weights. Hold on to the bars, then pull your legs up without locking them, squeeze your quadriceps and exhale. Once back to the starting position inhale deeply and repeat 10-15 times per set.

Leg Press  |  Sets: 3 Total (one set per circuit rotation) | Reps: 10-15 | Rest: No Rest

Special Note: This exercise works everything from the waist down. 

Adjust the seat as close as you can to the plate without causing any problems getting in and out of the machine. Sit and scoot back, then set your weights accordingly. Bring your feet up to the plate, knees in chest, grab the handles and take a deep breath. Push the weights with your legs while exhaling. Inhale deeply on the way back, then push and exhale again. Repeat 10-15 times per set.

Photos by: Nicole Hamel