Athletic legs on a man say something about a guy. They speak of his love of sport and fitness and his willingness to go the extra mile, literally. Cyclists, track and field athletes, gymnasts, football and soccer players all have well-developed legs; not only from their sport, but from their training. If you want to develop athletic legs, engage in a workout plan similar to that of an athlete.
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Get your equipment together before the start of every workout. Warm up for at least five to 10 minutes with dynamic exercises like jogging on the spot, jumping jacks or walking lunges.
Perform lower-body strength-training workouts two days weekly, on non-consecutive days, to improve definition. Include exercises to recruit your quadriceps, hamstrings, glutes and calves. Incorporate compound and isolated exercises into your leg workouts. Start the workout with compound or multi-joint exercises that stimulate several muscles at once; these include barbell squats, leg press and dumbbell lunges. Finish the workout with isolated exercises to activate individual muscles; these include seated hamstring curls, leg extensions and seated calf raises. Work your way up to performing each exercise for four sets of 10 to 12 repetitions over time.
Engage in weekly sprint drills to develop your quadriceps, hamstrings, glutes and calves. Go to your local park or high school track. Warm up by jogging one lap around the track or around the park’s perimeter. Perform one 100-meter straight sprint. Increase the number of sprints as your strength and stamina improve; and rest for 60 seconds between sprints if you do more than one.
Perform a weekly plyometric workout to sculpt your thighs, butt and calves. Execute a variety of explosive movements like jump squats, jump lunges, power skips and single-leg hops. Work your way up to three to four sets of 15 to 20 repetitions over time.
Take at least one day off from training to give your muscles the chance to recover.
Eat enough calories to support your workout routine, but make sure they're the right kind of calories. Indulge in nutrient-rich, high-fiber foods and healthy fats. Stay well hydrated at all times.