Marvel Fitness
Leg
Workout
Beginner Level · 8 Exercises · ~40–50 min
Tap ▶ on any card to watch the exercise demo
Bodyweight Squat
3 sets × 15 reps | Rest 60s
Lunges (Stationary or Walking)
3 sets × 12 each leg | Rest 60s
Leg Press (if available)
3 sets × 10-12 reps | Rest 60s
![Hamstring Curl](https://gymtrainer.marvelfitnness.in/wp-content/uploads/2026/06/hamstring.jpeg")
Hamstring Curl (Machine or Stability Ball)
3 sets × 12 reps | Rest 60s
Calf Raise
3 sets × 15-20 reps | Rest 60s
Sumo Squat
3 sets × 12-15 reps | Rest 60s
Leg Extension (Machine)
3 sets × 12 reps | Rest 60s
Glute Kickback
3 sets × 12 each leg | Rest 60s
After Workout Tips
- Leg day ke baad quad aur hamstring stretch zaroori hai — 5–10 min karo.
- Foam rolling karo agar available ho — soreness kam hogi.
- Protein aur carbs dono lo — muscle repair ke liye dono zaroori hain.
- Agle din rest ya upper body karo — legs ko 48 ghante recovery chahiye.
- Hydrated raho — legs mein cramps na aayein isliye paani zyada piyo.