Virat Kohli believes ‘every day should be a leg day’

"Every day should be a leg day. 8 years and counting," said Kohli, referring to his eight-year-long journey of being consistent in the gym

Virat Kohli impresses us with his fitness routine yet again! (Source: Virat Kohli/Instagram)

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In yet another glimpse of his gym discipline, Virat Kohli flaunted his toned legs in his latest social media post.

Take a look.

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A post shared by Virat Kohli (@virat.kohli)

In the two pictures shared, he can be seen performing a leg press as well as working on his calf muscles with the help of a coach.

“Every day should be a leg day. 8 years and counting,” said Kohli, referring to his eight-year-long journey of being consistent in the gym that has enabled him to stay on track with his health and fitness.

What are leg workouts all about?

Training your legs helps in burning more calories, said certified fitness trainer Sameeran Chetia. “Our lower body holds the largest muscle in our body which is the gluteus maximus. By training in that area, the body will require more energy which essentially means burning more calories,” Chetia told indianexpress.com.

Another advantage of leg exercise is it helps increase your core strength. As you do the conventional back squat, your core muscles work as stabilisers which helps in strengthening them. “Engaging your core during squats can give you a good ab workout as well. A few leg exercises that one should consider are the traditional squat, deadlift, lunges, step-ups, leg press, and others,” added Chetia.

In addition to deadlifting, such exercises help build strength, improve balance and coordination, and reduce the risk of injury.

According to Varun Rattan, co-founder of The Body Science Academy, progressive overload in leg exercises can be done by “manipulating any one of the variables in your training, such as increasing the weight, reps, sets, intensity, time under tension, or complexity of exercises”. “This challenges the muscles beyond what they are accustomed to, promoting further adaptation and growth,” he explained.

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For example, if you were performing weighted squats for three sets of 12 repetitions and it becomes easy, you can increase the weight by 10 per cent to make it more challenging. This increase in load forces the muscles to work harder, stimulating muscle growth and strength gains, he mentioned.

If you’re looking to improve your strength and fitness, resistance exercises can be a safe and effective option, added Rattan. “These methods stimulate muscle development, which can lead to improved endurance, strength, power, and even stronger bones. Plus, increasing your muscle strength can have a particularly positive impact on your overall quality of life,” said Rattan.

A comprehensive physical activity plan involves performing both cardio and strength training exercises. “While this mix is beneficial for improving overall well-being. However, you don’t necessarily have to incorporate these two in the same workout session. Moderate-intensity physical activity like jogging and swimming should be done for at least 30 minutes, five days a week. Additionally, strength training comprising 8-12 repetitions of 8-10 exercises at least twice a week targeting all major muscle groups helps. Resistance bands, weight machines, free weights, or body weight can be used for this type of training,” said Rattan.