{"id":25239,"date":"2021-07-27T22:19:39","date_gmt":"2021-07-27T22:19:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25239"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"30-day-leg-challenge","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/","title":{"rendered":"The 30-Day Leg Challenge: Get Toned Calves And Better Balance With These Workouts"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#What_Makes_A_Good_Leg_Workout\" >What Makes A Good Leg Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#How_Many_Sets_And_Reps_For_A_Proper_Leg_Workout\" >How Many Sets And Reps For A Proper Leg Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#Why_Leg_Day_Hurts_So_Much_And_What_You_Can_Do_About_It\" >Why Leg Day Hurts So Much, And What You Can Do About It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#How_To_Do_The_30-Day_Leg_Day_Challenge\" >How To Do The 30-Day Leg Day Challenge<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#Plie_Squats\" >Plie Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#Romanian_Deadlift\" >Romanian Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#Walking_Lunges\" >Walking Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#Bulgarian_Split_Squat\" >Bulgarian Split Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#Glute_Bridges\" >Glute Bridges<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#Sample_30-Day_Leg_Challenge\" >Sample 30-Day Leg Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Tempted to miss leg day? We can totally relate. Leg workouts are the most meme-worthy routine for one reason \u2014 they cause excruciating pain and leave you limping the next day. But, a proper leg workout is priceless. They\u2019re necessary for building muscle, toning calves, and preventing injury. <\/span><span style=\"font-weight: 400;\">That said, finding the willpower to commit to a leg day workout can be a tall order (pun intended). Unless you have this cheat sheet \u2014 a 30 day leg challenge chart that you can use to tone your limbs in a month. Combining 5 different moves with increasing intensity, this workout challenge is just what you need to get lean legs. <\/span><span style=\"font-weight: 400;\">And if you&#8217;re one of those folks who has blacklisted leg day altogether because of its reputation for being a painful exercise in futility, we have some tips to help reduce the discomfort as you embark on this 30 day leg workout challenge.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_30_Day_Leg_Challenge\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_30_Day_Leg_Challenge\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Makes_A_Good_Leg_Workout\"><\/span><strong>What Makes A Good Leg Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Simplicity is the main ingredient of this 30 day leg slimming challenge. Keeping the <a href=\"https:\/\/betterme.world\/articles\/a-leg-workout-for-mass\/\">workouts<\/a> simple makes the challenge easier to stick to, and guarantees results after a month.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Leg workouts can be split into two sections: quads (front of thighs) and hamstrings (back of thighs). Quads are large muscles that give your legs their strength while hamstrings do more to increase flexibility (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19836244\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Mixing these up with squats, lunges, and leg curls will allow you to gain size as well as flexibility. All of these exercises should be done with weights unless otherwise specified. It&#8217;s important to master the moves first so that your form is correct. Then, you can increase the intensity using different variations of each exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The workouts in this challenge starts with a squat movement, progresses to a hip-hinge movement, and ends with a single-leg movement. The reps increase with each day. You also have rest days to allow for muscle recovery (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/7176\/8-reasons-to-take-a-rest-day\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\">Kettlebell Leg Workout To Build Strong Legs And Core<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_30_Day_Leg_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-33435 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916-1024x576.png\" alt=\"30 day leg challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Sets_And_Reps_For_A_Proper_Leg_Workout\"><\/span><strong>How Many Sets And Reps For A Proper Leg Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How many sets and reps you include in the <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells\/\">30 day leg lift challenge<\/a> depends on your fitness level and desired results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a beginner, it&#8217;s best to keep things simple. Start with no more than 5 exercises total for the 30-day period. Do 3 sets of 8-12 reps of each exercise per day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might feel capable of doing more than 12 reps, but be careful not to overtrain. After a certain point, too much exercise can be harmful to your health and hinder your results, especially if your workouts are too long each day and you go too many days without a break.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid overtraining by <a href=\"https:\/\/betterme.world\/articles\/benefits-of-spin-class\/\">working out<\/a> within your limits and allowing enough recovery time between workouts. Be sure to fuel your workouts so you have enough energy to sustain your training, and take care of yourself after each training session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, research suggests that to maximize muscle growth, resistance training matters more than the frequency of training<\/span><span style=\"font-weight: 400;\">. Meaning, adding weights or variations to your leg exercises will push your muscles harder and produce results better than doing the same basic exercise many times a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although this challenge is called the &#8220;30 day leg lift challenge&#8221;, it doesn&#8217;t involve non-stop workouts for 30 days. You get a rest day every 3-4 days to give your muscles time to build up. On these days, you may exercise other muscle groups, or take a break entirely.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_30_Day_Leg_Challenge\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_30_Day_Leg_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-33434 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917-1024x576.png\" alt=\"training plan for half marathon\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Leg_Day_Hurts_So_Much_And_What_You_Can_Do_About_It\"><\/span><strong>Why Leg Day Hurts So Much, And What You Can Do About It<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out basically means tearing down muscles and building them back up. This causes a considerable amount of pain. But leg workouts come with even more pain because: the leg has the largest muscle groups in your body, and delayed muscle soreness can be brutal on <a href=\"https:\/\/betterme.world\/articles\/benefits-of-leg-workouts\/\">large muscle groups<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Delayed onset muscle soreness (DOMS) is the aching, painful feeling you get in your muscles a day or two after working out (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12617692\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It gets its name from the fact that it &#8220;starts&#8221; a few hours (or even a day) after exercise. The pain can be pretty serious and sometimes limits any subsequent workouts because your legs are simply too sore to even try.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your body tears apart muscle fibers, tiny tears form along the fibers that are basically little &#8220;holes.&#8221; The body then rebuilds the area to have more healthy muscle tissue. This process of degrading and then building up takes a lot of energy because it&#8217;s such heavy work. It also causes intense pain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being sore the day after a workout is normal and actually healthy, it&#8217;s part of your body&#8217;s natural process to build muscle back stronger. But there are some things that can make your legs sore faster and more severely.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Working out with improper form or overtraining is the main culprit (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2015\/05000\/Overtraining_Syndrome.7.aspx\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s normal for your body to have those initial aches and pains when you start <a href=\"https:\/\/betterme.world\/articles\/best-leg-workout-for-mass\/\">working out<\/a>. If you continue to push yourself too hard and overtrain without proper rest periods in between sessions or workouts, then the soreness will only get worse over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your muscles are like pieces of metal that need to be forged in a fire before they can become stronger. If you don&#8217;t allow them to cool down occasionally, then they&#8217;ll just burn out and break instead of building up into strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even worse, if you move your body incorrectly while <a href=\"https:\/\/betterme.world\/articles\/high-intensity-leg-workouts\/\">exercising<\/a>, you can cause your muscles to tear apart in abnormal ways that they&#8217;re not designed for, and they&#8217;ll be more susceptible to injury. Overtraining may also increase your amount of body fat, worsen your mood and lower your libido<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can still build muscle by doing low-weight high rep workouts where you don&#8217;t push yourself too hard or move incorrectly. Apart from rest days, and correct form these other tips may help you reduce leg soreness during this 30 day challenge:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up your body before starting a workout, and cool down after<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foam roll your legs after workouts and on rest days<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do some light bodyweight exercises to get blood flow to your legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do yoga on rest days to relax your muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take it easy when you&#8217;re sore; it&#8217;s okay to do fewer reps if your legs ache too much<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/leg-workout-for-running\/\">Leg Workout For Running To Build Strength And Endurance<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_30_Day_Leg_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-29328 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3-1024x576.png\" alt=\"30 day leg challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_The_30-Day_Leg_Day_Challenge\"><\/span><strong>How To Do The 30-Day Leg Day Challenge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are some of the best <a href=\"https:\/\/betterme.world\/articles\/shoulder-leg-workout\/\">leg exercises<\/a> you can do as part of your routine. Bear in mind that for the 30 day leg challenge, you only need 3-5 exercises to repeat.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Plie_Squats\"><\/span><strong>Plie Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The plie squat is a great way to <a href=\"https:\/\/betterme.world\/articles\/sprinter-calves\/\">work out your quads, glutes, and hamstrings<\/a><\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and put your butt back so you lean on the balls of your feet and toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now plie in front of each foot: place one hand across your chest with the elbow sticking out.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a squat while keeping everything straight.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Romanian_Deadlift\"><\/span><strong>Romanian Deadlift<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Romanian deadlift is best done with kettlebells or dumbbells because the weight won&#8217;t be in the way. It builds your glutes, hamstrings, and calves, as well as mobility in your hips<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your butt back and knees bent slightly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold weights straight down from your shoulders. Your arms should be neutral, elbows not sticking out.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders back and chest up (not stick it forward), toes pointing forward, chin high, and eyes forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly let your torso sink toward the floor while keeping everything else as straight as possible. If you&#8217;re using dumbbells and they start to rock side to side or behind you too much (because of momentum) then put them on the ground before continuing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause, then drive your hips forward to stand up, allowing your glutes to power the movement.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_30_Day_Leg_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-29322 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1024x576.jpg\" alt=\"30 day leg challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squats\"><\/span><strong>Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats work the muscles of your lower body, especially the quads and glutes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31230110\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet shoulder-width apart, back straight, chest out (not sticking it forward), and shoulders down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your toes should be pointing straight ahead or heels are just slightly pointed out. Hold weights for an extra challenge if you want to.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and sink down while keeping everything else as straight as possible.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand back up to start position by driving through your legs (the power should come from the butt) not by twisting the torso too much or using momentum from swinging the arms\/weights up then down in front of you. Knees should go slightly past your toes on each side.<\/span><\/li>\n<\/ol>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_30_Day_Leg_Challenge\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Walking_Lunges\"><\/span><strong>Walking Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking lunges work your glutes, hamstrings, and quads<\/span><span style=\"font-weight: 400;\">. They can also improve your balance when done consistently with increasing resistance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your butt back and knees bent slightly. Your back should have a natural arch to it like you were in a slouchy chair (not an actual slouchy chair).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold weights straight down from your shoulders. Arms should be neutral, elbows not sticking out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders back and chest up (not stick it forward), toes pointing forward, chin high, and eyes forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take big steps one foot at a time while bending the knee of that leg as if you were about to sit on a couch then stand up again. Make sure to keep both feet pointing forward when stepping so your knees don&#8217;t get injured.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To make it harder, do backward lunges (hold weights in front of you).<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_30_Day_Leg_Challenge\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-37364\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1-1024x576.jpg\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squat\"><\/span><strong>Bulgarian Split Squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bulgarian split squats work your quads, glutes, hamstrings, and calves (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6709890\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with one foot forward in front of a bench or chair.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right leg behind you and place the top of your foot on the bench.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean slightly forward at your waist and begin to lower down on your left leg, bending your knee. Stop when your left thigh is parallel to the ground. There should be a natural arch to your back during this exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up through your left foot to return to a standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase weight if possible, but don&#8217;t sacrifice good form due to using heavy weights that could hurt you.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Glute_Bridges\"><\/span><strong>Glute Bridges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Glute bridges work your glutes, they are a great isolation exercise that focuses on a single muscle group. You can incorporate the hamstrings more by keeping toes pointed upward and away from the ground, with your heel as your base of support (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor. Tuck your chin to your chest, butt out, chest up (not sticking it forward), shoulders down, and arms straight up toward the ceiling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place hands next to ears or under the head if you want more of a challenge for balance\/back extensibility.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through palms and heels of feet while keeping everything else as straight as possible.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise pelvis off the ground until knees are at 90 degrees or higher then slowly lower back down while making sure everything remains straight from knees all the way up to arms.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause when your butt is just about one inch from the floor then slowly rise up again with control.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_30_Day_Leg_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-29150 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1024x576.png\" alt=\"30 day leg challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_30-Day_Leg_Challenge\"><\/span><strong>Sample 30-Day Leg Challenge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve mastered the moves, put your strength to test with this leg workout<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day one &#8211;<\/b><span style=\"font-weight: 400;\"> 3 sets, 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day two &#8211;<\/b><span style=\"font-weight: 400;\"> 3 sets, 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day three &#8211;<\/b><span style=\"font-weight: 400;\"> rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day four &#8211;<\/b><span style=\"font-weight: 400;\"> 3 sets, 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day five &#8211;<\/b><span style=\"font-weight: 400;\"> 3 sets, 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day six &#8211;<\/b><span style=\"font-weight: 400;\"> rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day seven &#8211;<\/b><span style=\"font-weight: 400;\"> 3 sets 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day eight &#8211;<\/b><span style=\"font-weight: 400;\"> 3 sets, 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day nine &#8211; <\/b><span style=\"font-weight: 400;\">rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day ten &#8211;<\/b><span style=\"font-weight: 400;\"> 3 sets, 20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day eleven &#8211;<\/b><span style=\"font-weight: 400;\"> 4 sets, 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day twelve &#8211;<\/b><span style=\"font-weight: 400;\"> 4 sets, 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day thirteen &#8211;<\/b><span style=\"font-weight: 400;\"> rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day fourteen &#8211;<\/b><span style=\"font-weight: 400;\"> 4 sets, 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day fifteen &#8211;<\/b><span style=\"font-weight: 400;\"> 4 sets, 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day sixteen &#8211;<\/b><span style=\"font-weight: 400;\"> rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day seventeen &#8211;<\/b><span style=\"font-weight: 400;\"> 4 sets, 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day eighteen &#8211;<\/b><span style=\"font-weight: 400;\"> 4 sets, 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day nineteen &#8211;<\/b><span style=\"font-weight: 400;\"> rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day twenty &#8211;<\/b><span style=\"font-weight: 400;\"> 4 sets, 20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day twenty one &#8211;<\/b><span style=\"font-weight: 400;\"> 5 sets, 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day twenty two &#8211;<\/b><span style=\"font-weight: 400;\"> 5 sets, 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day twenty three &#8211;<\/b><span style=\"font-weight: 400;\"> rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day twenty four &#8211; <\/b><span style=\"font-weight: 400;\">5 sets, 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day twenty five &#8211;<\/b><span style=\"font-weight: 400;\"> 5 sets, 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day twenty six &#8211;<\/b><span style=\"font-weight: 400;\"> rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day twenty seven &#8211;<\/b><span style=\"font-weight: 400;\"> 5 sets, 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day twenty eight &#8211;<\/b><span style=\"font-weight: 400;\"> 5 sets, 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day twenty nine &#8211;<\/b><span style=\"font-weight: 400;\"> rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day thirty &#8211;<\/b><span style=\"font-weight: 400;\"> 5 sets, 20 reps<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Leg workouts can be a pain, but that doesn&#8217;t mean you shouldn&#8217;t do them. Just make sure you start small and gradually work your way up. If you feel extremely sore at any point in this 30 day workout challenge, don&#8217;t hesitate to take a break to give your muscles time to heal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_30_Day_Leg_Challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/7176\/8-reasons-to-take-a-rest-day\/\"><span style=\"font-weight: 400;\">8 Reasons to Take a Rest Day<\/span><\/a><span style=\"font-weight: 400;\"> (2018, acefitness.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19836244\/\"><span style=\"font-weight: 400;\">A dynamic model of quadriceps and hamstrings function<\/span><\/a><span style=\"font-weight: 400;\"> (2010, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/\"><span style=\"font-weight: 400;\">BUILDING A BETTER GLUTEAL BRIDGE: ELECTROMYOGRAPHIC ANALYSIS OF HIP MUSCLE ACTIVITY DURING MODIFIED SINGLE-LEG BRIDGES<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12617692\/\"><span style=\"font-weight: 400;\">Delayed onset muscle soreness : treatment strategies and performance factors<\/span><\/a><span style=\"font-weight: 400;\"> (2003, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31230110\/\"><span style=\"font-weight: 400;\">Effects of squat training with different depths on lower limb muscle volumes<\/span><\/a><span style=\"font-weight: 400;\"> (2019, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6709890\/\"><span style=\"font-weight: 400;\">Muscle activity of Bulgarian squat. Effects of additional vibration, suspension and unstable surface<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2015\/05000\/Overtraining_Syndrome.7.aspx\">Overtraining Syndrome : Current Sports Medicine Reports<\/a> (2015, journals.lww.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Tempted to miss leg day? We can totally relate. Leg workouts are the most meme-worthy routine for one reason \u2014 they cause excruciating pain and leave you limping the next day. But, a proper leg workout is priceless. They\u2019re necessary for building muscle, toning calves, and preventing injury. That said, finding the willpower to commit [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":25241,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"coauthors":[122],"class_list":["post-25239","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 30-Day Leg Challenge: Get Toned Calves And Better Balance With These Workouts - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a 30 day leg challenge that you can do at home? Here&#039;s everything you need to tone your calves and make the most out of leg day.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 30-Day Leg Challenge: Get Toned Calves And Better Balance With These Workouts\" \/>\n<meta property=\"og:description\" content=\"Looking for a 30 day leg challenge that you can do at home? Here&#039;s everything you need to tone your calves and make the most out of leg day.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1951209097.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"The 30-Day Leg Challenge: Get Toned Calves And Better Balance With These Workouts\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/\"},\"wordCount\":2383,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/30-day-leg-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1951209097.jpg\",\"articleSection\":[\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Tempted to miss leg day? We can totally relate. Leg workouts are the most meme-worthy routine for one reason \u2014 they cause excruciating pain and leave you limping the next day. But, a proper leg workout is priceless. They\u2019re necessary for building muscle, toning calves, and preventing injury. <\/span><span style=\\\"font-weight: 400;\\\">That said, finding the willpower to commit to a leg day workout can be a tall order (pun intended). Unless you have this cheat sheet \u2014 a 30 day leg challenge chart that you can use to tone your limbs in a month. 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