This article provides information on a complete workout routine for the legs, incorporating both strength training and stretching exercises for the entire body. The workout aims to improve overall leg muscle strength, flexibility, and posture.

The routine begins with a warm-up consisting of 5-10 minutes of light cardio exercises such as walking or cycling to increase blood flow and prepare the muscles for the workout.

This helps to prevent injuries or strains during the exercise.

The first exercise focuses on the quadriceps muscles, which are the muscles located on the front of the thighs. Squats are recommended as an effective compound exercise for this purpose. To perform squats, one should stand with feet shoulder-width apart, squat down as if sitting on a chair, and then return to the starting position. This exercise should be repeated for 3 sets of 12-15 repetitions.

Moving on, lunges are suggested to target the glutes, hamstrings, and quadriceps simultaneously. To do lunges correctly, one should stand with feet hip-width apart, take a step forward with the right foot, and lower the body by bending both knees until the right thigh is parallel to the ground. Then, push back off the right foot and return to the starting position. This exercise should also be repeated for 3 sets of 12-15 repetitions on each leg.

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