Leg session: How to be effective in 12 minutes?

Leg session – In the previous article, I explained to you the importance of integrating the legs into your bodybuilding or fitness sessions.

If I have worked well, you have now understood that Leg training is not an option, it's a must.

And it's true, even if today you want to slim down your thighs because you find them too big or too muscular.

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Example of a session to strengthen the legs

As I promised to give you an example of what my 2 lower body workouts are like. In fact, my entire Tuesday and Friday program includes the following muscle groups:

  1. Legs (12 to 15 minutes with warm-up)
  2. Shoulders (10 minutes)
  3. Abdominals (10 minutes)

I'm not going to give you a long novel, since we're going to go straight to my program proper. Maybe you can do more than me during your session, since I remind you that my counter shows 50 years.

But I'm sure many of you can take inspiration from it to make a great session at home.

I will first present to you the exercises that I have selected for my sessions. I'm very happy with it so far.

Presentation of the 5 leg muscle exercises

The exercises I use are:

  1. Forward and backward lunges
  2. Single Leg Squats
  3. Cross slots
  4. Curls for hamstrings
  5. Calf raises

I will first present them to you one by one, then I will tell you how I use them in my sessions. You can follow this same pattern if you feel like it.

Forward and backward lunges:

Let's say you start with the right leg:

  1. Start by standing.
  2. Bring your right leg forward as if you want to take a big step. Lower as far as you can until your left knee touches the ground.
  3. Return to the initial position, standing with your body straight.
  4. Step your right leg back as if to take a big step back. Lower as far as you can until your right knee touches the ground.
  5. Return to the original position and repeat.
Adjustable dumbbells 40kg

Single leg squats with TRX straps:

For leg work, I prefer to use the hanging straps.

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They allow to make intense exercises to body weight while maintaining balance. Also, you can alternate right and left legs throughout the set without wasting time.

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As you will see later, you will be able to easily change exercises in the same series to work all the muscle fibres.

Here's how to do it if you start your squats with the left leg (like in my photos):

  1. You start by standing.
  2. Extend your right leg forward while squatting on your left leg.
  3. Get up with the sole strength of your left leg while keeping your balance thanks to the straps.
  4. Return to the initial position and start again by changing the supporting leg.

Cross slots

This exercise that I really like is very complementary to the previous squats. Indeed, it will be useful for you to finish the series of squats on one leg when you can't take it anymore.

You can also make series of cross lunges instead of single-leg squats if you can't do it yet.

Let's imagine that you start your cross lunges with the right leg:

  1. As with the previous squats, you start while standing.
  2. Squat on your right leg, crossing your left leg behind you.
  3. Rise up by pushing on your right leg while keeping your balance thanks to the straps. The left leg does not push, but you will find that it facilitates the movement by serving as a secondary support.
  4. Return to the initial position and start again by changing the supporting leg.

Hamstring Curls

the hamstring muscle is located at the back of the thigh. Also called femoral or crural biceps.

It is too often forgotten in bodybuilding sessions, while it plays an important role in all sports that require the legs. As in the photo above, I perform hamstring curls using resistance bands and the ankle supports supplied with it.

How to do hamstring curls with an elastic band (see part 2 of the video):

  1. Place the door anchor at the bottom of the door and you put your anklets on (I'm not telling you where 😀 ).
  2. Take a strip that you pass through the anchor, ensuring that the 2 ends are the same length.
  3. Attach a carabiner to each ankle with your back to the door.
  4. Lie down on the floor, belly down, making sure that the elastic band is barely taut.
  5. Bring your heels towards your buttocks while blowing, while avoiding taking off the pelvis from the ground. If your pelvis is lifting, it is better to take a weaker elastic band. 
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TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
Description
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
Our rating
2,5/5
Current price
35,99 €
Click for more information
Visual
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
Description
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
Our rating
4/5
Current price
49,99 €
Click for more information
Visual
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Description
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Our rating
4/5
Current price
33,99 €
Click for more information
ALSO READ:  Squat challenge: How to complete the 30 day squat challenge?

Calf extensions

To work the calves well, I prefer extensions on one leg with the weight bands. But you can also do this move without any equipment.

You'll just have to do longer reps.

To do calf raises with elastic bands:

  1. Place the anchor at the bottom of the door.
  2. Run a fairly strong band through the anchor and you grab it firmly with the hand opposite the calf you're working on. The other hand just serves as a support to keep your balance during the series.
  3. Raise your heel repeatedly, as if to stand on your tiptoes.
Testoprime

How to Do a Quick Leg Workout

Now here's how I use these exercises to do 2 quick workouts a week.

I fix my hanging straps at the top of the door before you even start. I also put on the ankle braces and place a rubber band with the anchor at the bottom of the door to be ready for the hamstring curls.

Please note that during the session, I limit the rest times to a minimum if possible between 10 to 15 seconds. If I feel cooked, for example at the end of a set of single leg squats, I go up to 30 seconds.

Warm-up (2 minutes):

Running in place or hopping (1 minute)

Jumping Jacks (1 minute)

Leg workout (in order):

  1. Start with forward and backward lunges (10 on the right leg / 10 on the left leg)
  2. Then do cross lunges with the straps (20 changing legs with each movement)
  3. Forward and backward lunges (10 on the right leg/10 on the left leg)
  4. Single leg squats with the straps (20 changing legs with each movement)
  5. Again forward and backward lunges (10 on the right leg/10 on the left leg)
  6. Single leg squats with the straps (20 changing legs with each movement)
  7. Sequence of 3 series of 20 curls for hamstrings, getting up between each series to circulate the blood.
  8. And again, forward and backward lunges (10 on the right leg / 10 on the left leg)
  9. Sequence of 2 to 3 series of 20 extensions for each calf. No rest time between sets since we change calves.

NOTE : When you find that single-leg squats are too difficult, continue the series without stopping by doing cross lunges.

Leg session – Conclusion

Here you go friends, you know all about my express sessions for legs at home.

ALSO READ:  The 6 Best Elastic Shoulder Exercises at Home

And I hope this little program will help you establish yours.

As you can see, you don't need to spend hours there to have toned and muscular legs.

Of course, as you can see from my photos, you won't have bodybuilder legs with this session. Unless you take unsavory products 😉 . But that's probably not what you're looking for if you're on this blog.

Remember that being naturally muscular has nothing to do with being pumped up with hormones… far from it!

Leave a comment below to tell me what you think of this exercise or to ask your questions. THANK YOU !

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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