So it’s leg day again and perhaps you are already dreading that feeling of not being able to walk for the next few days. Well, love it or hate it, the fact is that leg day is a necessary evil. Not only are strong and toned legs more appealing aesthetically, but you also burn more calories, reduce the risk of injury and burn more calories on the leg day. So without further ado, here are three exercises you need to sculpt your leg muscles:

Lateral Calf Raise


Target Muscles: Calves

Sets 3

Reps 12

Step 1: Stand upright with a barbell supported on the small of your back.?

Step 2: Place the ball of the foot on a board that is at least 2 to 3 inches tall while your heel extends off.?

Step 3: Point your toes straight and raise heels off the floor while exhaling and contracting the calf muscles. Hold for a second.?

Step 5: Lower your heels till they almost touch the floor while inhaling.?

Step 6: Repeat

Machine Hamstring Curls


Target Muscles: Hamstrings

Sets 3

Reps 12

Step 1: Lie face down on the leg curl machine with the pad on the back of your legs.

Step 2: Make sure your legs are fully stretched, the torso is flat and toes are straight.

Step 3: Curl your leg as far as possible without lifting the upper legs from the pad and hold it for a second.

Step 4: Bring the legs back to the starting position.

Step 5: Repeat

Barbell Walking Lunges


Target Muscles: Quadriceps, Hamstrings and Glutes

Sets 3

Reps 12

Step 1: Stand with your legs shoulder-width apart.

Step 2: Support the barbell across your shoulder blades.

Step 3: While keeping your back straight, take a big step forward with your right leg and lower your left knee till it touches the ground.

Step 4: Repeat the exercise with the other leg.


Leg day may not be everyone’s favourite. Nevertheless, it is one of the most important days for you. Just follow the above three simple workouts consistently and never give up! However, do make sure you have some proper guidance at hand before trying your hand at these workouts. Unfortunately, not many gyms are able to provide this guidance resulting in injuries. This is where Power World Gym’s unique ‘Help Me’ badge comes into the picture! The unique ‘Help Me’ badge provided by Power World Gym makes sure that you always have a certified trainer on hand who will take you through the process step by step so that your fitness regime is on track. But don’t just believe it because we say so, walk into the nearest Power World Gyms and see it for yourself! Till then, stay fit, stay happy!



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