Leg Circuit Workout Guide | Staying Fit at Home

Leg Circuit Home Workout
Leg Circuit Home Workout

 *Check out ALL of our @Home Workout Guides*

Leg Circuit Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Leg Circuit Workout?

A Leg Circuit is perfect for firing up your lower body and testing the muscles to help them grow. This specific Leg Circuit Workout Guide includes exercises that will focus on your quads, hamstrings and glutes. Build up strength and spend some time focusing on toning and conditioning by following this Leg Circuit Workout created by our expert personal trainers. Try not to lose your momentum whilst you’re at home, instead, focus your energy on sculpting and toning your body. Continue working on your fitness journey and embrace your new style of training until our gyms re-open as normal. This Leg Circuit Workout Guide easy to follow at home so get practicing and get your form right and once our gyms re-open, you can use our quality equipment and facilities to boost your fitness levels even further.  

Resistance training - leg press

What You Need For a Leg Circuit Workout

Nothing at all. This is workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. So, whether you’re in the living room, garden or back in our gyms once we re-open, it’s important to make some space where you can focus purely on your sessionNow, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squats

Ease yourself into this leg workout and warm up your legs with some static squats. Stand upright with your legs shoulder width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. It’s important to keep your back straight to avoid injury. Try not to hunch over. Keeping your head upright and facing forwards will help you to get the correct posture.  

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Lunges

To perform a lunge safely, simply put one leg out in front of the other and lower yourself towards the ground. Start with your left leg in front and then stand up and swap over to your right leg. Keep alternating these legs and see how many you’re able to fit into a 30 second timeframe.  

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

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Exercise 3: Squat Jumps

Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again. 

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Lateral Lunges (Left)

Start your lateral lunge exercise by standing upright with your legs shoulder width apart. Now, step out onto your leg left so that you’re performing a lunge but to the side. Use your arms to help you maintain balance. Once you’ve done this, return to your standing position. Just focus on your left leg and squeeze as many reps as possible into the 30 second window. 

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

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Exercise 5: Lateral Lunges (Right)

Repeat the exact same movements as before but this time on your right leg. When performing the lunges, try to get as low as you can as this will have a better impact on your legs and glutes. 

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Thrusters

The final movement of this circuit is a great exercise for your legs but it also works your core and shoulders. Start your legs in the usual position for a squat and then squat down as low as you can. As you’re coming up from your squat, thrust your arms into the air as fast as you can. Imagine that you’re holding a basketball and as you come up, you’re throwing it into the air – this should help you to perform the exercise in the best possible way.  

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

Leg Circuit Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

None required 

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

28 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts in a number of different types meaning that you can focus on different areas of your body each day, week or however often you like to train. We aim to switch up these workouts for you each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our Leg Circuit Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Leg Circuit Workout Guide can be performed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group of Women - Featured Image

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Push Workout Guide | Staying Fit at Home

Push Home Workout Guide
Push Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Push Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. We want to encourage everyone to join our fun and inclusive fitness community. 

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Push Workout?

The main focus of this exercise routine is ‘push’. Push workout guides include a wide range of movements that include pushing your body, pushing your muscles or pushing weights away from your body. For example, when performing a press-up, you lower your body towards the floor and then push upwards using your chest and shoulder muscles. Similarly, when performing a shoulder press, you are pushing your arms into the air. Push workouts are really effective as they allow you to target your full body at one time and increase strength and endurance. A push session is great at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again.   

What You Need For a Push Workout

To maximise this push workout routine, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to follow this workout guide. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up two carrier bags of tins and jars and hold them in each hand You could use water bottles, boxes or bottles of washing detergent – now is the time to get creative. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Split Squat (Right Leg)

This first exercise is split into two as you just need to work one leg at a time. You’ll need your ‘weights’ for this exercise so grab one weight in each hand. Start with your left leg out in front of your right leg and slowly squat down. Try to get your leg at a 90° angle if you can – this is one rep. After this, return to the upright position and repeat until you have performed 10-15 reps. This exercise is great for your quads/thighs and hamstrings.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Split Squats (Left Leg)

This is the same exercise as above, it’s just now focusing on the opposite leg. So, start with your right leg out in front of you and perform exactly as you did before.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 3: Press Ups

Our third exercise is really effective for increasing your upper body strength both in your chest and arms. To perform a bodyweight press up safely, you have two options. The first option is to lie flat on your stomach and with your hands in front of your chest but close to your body, push your body up so that it’s off the floor and you’re on your tip toes. Hold for a second and then lower your body without touching the floor. That is one rep. The slightly simpler version of this is to rest your body weight on your knees instead of your toes but still perform the press up the same way.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Sissy Squat

Tone and sculpt your quads (thighs) with this great exercise. To perform a sissy squat, you don’t need weighted equipment but you do need to rest your feet under something that hold your bodyweight. This could be your bed or sofa; something that you can squeeze your feet underneath. Once you’re in position, simply sit back into a squat position with your hands either on your hips or across your chest to help you balance. You should feel this in your upper thighs. If you struggle, swap this out with a simple squat instead but try to really focus on the depth of your squat.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Chair Tricep Dips

Now let’s start working on sculpting and toning our upper arms! A chair tricep dip needs to be performed on a hard upright chair, so please avoid doing this on a sofa or arm chair. Check that the chair can withstand your bodyweight before completing a single rep. To start, sit with your back to the chair and your feet flat on the floor with your knees up. Put your hands onto the seat of the chair and lower your body so that your bum nearly touches the floor. Fully extend your arms so that you’re in your original position and repeat.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Lateral Raises

Continue working on your upper body strength by moving onto a lateral raise exercise. Start by standing upright with your arms by your side. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by repeating this movement 10-15 times.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

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Exercise 7: Wide Press Ups

Now back to some press ups, however, these are slightly different. By completing a wide stance press up, you’re focusing purely on your chest muscles. Complete this exercise similarly to how you did earlier but this time, start with your hands at either side of your chest and keep them wider apart throughout your sets. Again, feel free to drop on your knees if it makes it slightly easier for you. Just remember to not let your body hit the floor, always hold your bodyweight instead. 

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 8: Laying Leg Raise

Now to finish off our push workout in the best possible way – by working our core and abs. To perform this exercise, start by laying flat on the floor. Then, slowly bring both of your knees in towards your stomach whilst slightly lifting your body up into a crunch position at the same time. Hold this for a couple of seconds and then return to the flat starting position. This will help to tone your stomach and help you to work towards having defined abdominal muscles.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Push Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Dumbbells > If you don’t have this equipment try alternatives  

like 1kg of sugar, bottles of water, tins of beans or other household items. 

Chair, sofa/bed  

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

30 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

 

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into pull, push, full body and abs meaning that you can focus on different areas of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. 

Try our Push Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Push Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group of Women - Featured Image

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Hip Abductor Workout Guide

Hip Abduction Machine
Hip Abduction Machine

Build a strong lower body at Xercise4Less

Following regular leg workouts and bum workouts will help you to build up a great deal of strength and muscle in your lower body which will benefit your other gym sessions and general life too.

If you want increase muscle mass in specific areas such as your glutes, make the most of the hip abductor machine in the resistance machine zone in your Xercise4Less gym. Some of our Ladies Only zones also have a hip abductor meaning that you can work on your lower body strength and start introducing weight training to your workout routine in a comfortable and inclusive space.  

Hip Abductor Machine

How to use the hip abductor effectively to grow your glutes

To make the most of the hip abductor at Xercise4Less Gyms, follow the workout guide to make sure that you’re hitting the right muscles and reaching your full potential in the gym. Firstly, what are you using the hip abductor for? It helps to strengthen and grow the gluteal muscles which are made up of 3 separate muscle groups. By building up stronger and bigger muscles, they will appear more prominent and toned.

When using the hip abductor, start by taking a seat and moving the footrests to a comfortable position. Your workout will be better if you’re starting with your knees together because you get a full range of motion. Once you’re comfortable, position your feet flat on the footrests. Now move the pin into your desired weight. To perform one rep, push your legs outwards as far as they go. Hold this position for a second and then return to your starting position. Repeat this process for 10 reps and 3 sets.

To use this machine to really target your glutes, push out far enough to feel it in your outer glutes and hips. This is what will help your lower body muscles really grow and increase the strength. Try to increase the weight whilst performing these sets just to push yourself and help you to get that little bit stronger. Form is always important when using weighted equipment in the gym. Start with a lower weight to perfect your form and then once you’ve built up more confidence, start to add more weight. Let’s build that peach!

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The benefits of strong glutes

Having a strong lower body and strong glutes has lots of benefits. If your bum and legs are one of your problem areas, working on these muscles and toning these parts of your body will improve your body confidence which is really important for your mental health. Not forgetting how strong glutes will help you navigate daily life with more confidence and strength especially with tasks like heavy lifting at work.

This will mean that you’re able to perform more advanced exercises like barbell squats and lunges with ease as you’ve already built up strong enough muscles using the hip abductor machine in the resistance machines gym zone. If one of your main fitness goals is to build muscle, use the hip abductor during your leg workouts to help you increase strength and build up more confidence to start using the free weight gym zones more at Xercise4Less.

Barbell Weighted Plates

Join Xercise4Less Gyms today

What are you waiting for? We have something to suit everyone at Xercise4Less Gyms. Whether you’re working on weight loss, muscle gain or just want to steadily increase your health and fitness, we’ve got a wide range of facilities to help you. It doesn’t matter if you’re new to gyms or an experienced gym user, at the People’s Gym, we include everyone.

Choose from quality weighted equipment, cardio machines, our unique boxing and MMA facilities or smaller fitness studios including spin studios. Not forgetting our inclusive Ladies Only zones and our wide range of group exercises classes including the famous Les Mills classes that will help you to smash your fitness goals.

Join Xercise4Less Gyms Today

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Leg Workouts | Build Bigger Legs With These Exercises

Leg Day - main
Leg Day - main

Smash leg day at Xercise4Less Gyms

Don’t dread leg day any longer with these leg workouts from Xercise4Less Gyms.  Attack the fear of leg day with these easy to follow exercises that will help you build muscle during your fitness session.

Working your legs is an essential part of any gym routine, and it is important to focus on the quads, hamstrings and glutes in order to maximise your core as well as build muscle in your lower body. Follow the exercises below to make the most of your leg day sessions.

Before you start your workout, it is advisory to complete a full warm-up to get your legs going before adding the serious weight. Exercises such as dynamic stretches are ideal, or, light deadlift sets. Gradually increase the weight of your warm-up set, reducing the reps.

Deadlifts for effective muscle increase

At Xercise4Less Gyms we love to include deadlifts in your workouts whether you’re a casual gym goer or an experienced gym user. Why?

Deadlifts primarily target your glutes, but this strength training exercise also works your hamstrings, quads, your lower back and core, and even your arms and shoulders. The deadlift is the workout that really hits every bit of your body. And the benefits are huge.

leg day - deadlift

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Ramp up leg day with the leg press

Put pressure on your lower body and benefit from this Standard Leg Press exercise. Place your feet shoulder-width apart on the leg press machine pad. Make sure your toes aren’t pointing straight forwards. Straighten your legs and release the leg press handles. Keep your entire back, particularly the lower portion, firmly set against the seat.  Keeping your feet set, lower your legs towards your chest then press up again without fully locking your legs out at the knee.

Do 15-25 standard leg press reps and repeat in 3 sets.

Resistance training - leg press

Go heavy with the seated leg extension

Work out with one of our leg extension machines at the Xercise4Less gym leg station for a leg-building boost.

Choose a moderate weight and sit on the leg extension workout machine with your legs under the pad, your feet pointed forward and your hands holding the side bars. This is your starting position. Adjust the pad so that it falls on top of your lower leg just above your feet. Ensure too that your legs form a 90-degree angle between the lower and upper leg to prevent undue stress at the knee joint.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of your body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit on the leg extension machine.

Do three sets of eight to 12 leg extension machine repetitions.

leg extension-workout guide

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

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Benefits of Squats in Your Training Workouts

Squats in Class
Squats in Class

Make Squats a Key Part of Your Strength Training

At Xercise4Less Gyms we know just how great of an exercise squats can be. In fact, some people swear by squats so much that they think it’s the one workout you should always include in your strength training programme. But what exactly is a squat?

A squat is a compound movement (uses more than one joint) for your lower body and which requires a lot of muscles to perform correctly, particularly using weights like barbells. Squats will build your leg muscles, strengthen your glutes, and tone many other muscles besides.

Ready to give squats a go and incorporate them into your next workout routine? Read on for all the benefits of squats, when you should do them during your workout week and what the best squat technique is for you. 

The Real Benefits of Squats in an Xercise4Less Gym

Squatting with a barbell on your shoulder really builds your main leg muscles: quadriceps, hamstrings, and calves but that’s just the start. Improved lower body strength through squats also improves your athletic performance and your everyday mobility and posture. Squats engage your ankle, knee and hip joints all at the same time strengthening them for normal daily activities like lifting or bending and help keep you mobile longer in life. Literally nothing is left out when you squat though; you work your back, your core, your shoulders, and your arms. By using so many muscle groups in a squat, your body burns a huge number of calories in the process. And, of course, most cardio and sports need a strong lower body so effective squats allow you to run faster and for longer thanks to your improved leg strength. Finally, there are loads of squat variations so you can change up your workouts and keep challenging your body.

Squat Rack

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When to Include Squats in Your Weightlifting Programme

You could squat 3 times a week but most people work out with squats no more than once or twice a week so their muscles can fully recover. Squats are usually included on either a leg day, lower body day, or push day.  

If you want an expert to check your squat form, our staff will help you to perform a proper squat. And that’s key because it’s important to get your form right to perform the exercise the most effective way possible. Once you have the right squat form, squats are hugely effective in building muscle and improving your body shape.

Read our brief guide as to the best form for squats below.

Squats on Squat Rack

The Best Technique for Gym Squats

Squats need to be done correctly for maximum effectiveness so this is how you should perform a squat:

  • Stand with the barbell on your back and a slightly wider than shoulder width stance
  • Bend at the knees, pushing the hips back but keeping your torso straight
  • Keep squatting until your thighs are parallel to the ground
  • Then squat back up to the starting position, keeping your knees in line with your shins and maintaining a straight torso

You can choose from many different forms of squats, but the most common type of barbell squats are the high bar back squat or Olympic squat, a low bar back squat, and a front squat. All of these use a barbell, but the placement is different in each type. As all our bodies are different, your squats won’t look exactly the same as other gym users but don’t worry!

Join Xercise4Less Gyms and Get into Your Very Best Shape

At Xercise4Less Gyms we want to empower you to find the right fitness programme for your fitness goals – and we think that squats are an important part of getting you into the best shape possible.

If you’re not already a member of Xercise4Less Gyms what are you waiting for? You could exercise at a great value gym which provides a non-intimidating, friendly and inclusive environment for members at every stage of their fitness journey. Whether you’re just getting started or want to start training for a marathon, you’ll be inspired to reach your fitness goals when you join Xercise4Less Gyms today.

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