Leg Day Workout (Quad-Focused)
Quad-Focused Leg Day Routine
Squats (Barbell or Dumbbell)
How to Do: Stand with feet shoulder-wid
### Quad-Focused Leg Day Routine
1. **Squats (Barbell or Dumbbell)**
**How to Do**: Stand with feet shoulder-width apart, lower your body by bending your knees while keeping your chest up and back straight.
**Watch Out For**: Don’t let your knees cave in; keep them aligned with your toes.
**Feel**: Target your quads and glutes.
[Video](https://www.youtube.com/shorts/gslEzVggur8)
2. **Leg Press**
**How to Do**: Sit on the leg press machine with feet shoulder-width apart on the platform. Lower the platform towards you by bending your knees.
**Watch Out For**: Avoid locking your knees at the top.
**Feel**: Emphasize your quads during the press.
[Video](https://www.youtube.com/shorts/nDh_BlnLCGc)
3. **Lunges (Walking or Stationary)**
**How to Do**: Step forward with one leg, lowering your body until both knees are bent at about 90 degrees. Push back to the start.
**Watch Out For**: Keep your front knee over your ankle.
**Feel**: Focus on your quads and glutes.
[Video](https://www.youtube.com/shorts/BYe4uyGF-h4)
4. **Leg Extensions (Machine)**
**How to Do**: Sit on the leg extension machine, adjust the pad above your ankles, and extend your legs until straight.
**Watch Out For**: Don’t lock your knees at the top.
**Feel**: Isolate your quads effectively.
[Video](https://www.youtube.com/shorts/9icS_gPceJQ)
5. **Step-Ups**
**How to Do**: Stand in front of a bench or step, place one foot on it, and push through your heel to step up.
**Watch Out For**: Don’t lean forward excessively; keep your chest up.
**Feel**: Target your quads and glutes.
[Video](https://www.youtube.com/shorts/0ydiYz92Gm8)
6. **Wall Sit**
**How to Do**: Lean against a wall, slide down into a seated position with thighs parallel to the ground. Hold.
**Watch Out For**: Keep your back flat against the wall.
**Feel**: Burn in your quads as you hold.
[Video](https://www.youtube.com/shorts/mDdLC-yKudY)
- Adjust weights according to your level.
- Shoot for 8-15 good reps per set, but instead of counting reps, go to failure.
- Perform 3-4 sets per exercise.
- Rest 30-90 seconds between sets.
- Finish with a cool down and stretching to promote recovery and flexibility.
- Aim to execute this workout 1-2 times per week. This allows your muscles to recover while still making gains.**Summary of "Quad-Focused Leg Day"**
Eduarda's "Quad-Focused Leg Day" routine is a comprehensive strength training session designed to target the quadriceps. It includes a series of exercises: starting with **squats** to engage the quads and glutes, followed by the **leg press** for added emphasis on the quads. **Lunges** are incorporated to enhance balance and strength, while **leg extensions** isolate the quads effectively. **Step-ups** further challenge the legs, and a **wall sit** finishes the workout with a burn in the quads. This fitness routine consists of 3-4 sets per exercise, aiming for 8-15 reps, with rest periods to optimize performance.By Eduarda Ferreira