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.

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.

Next, calf raises are recommended to strengthen the calf muscles. Standing with feet hip-width apart, one should rise onto their toes by lifting the heels off the ground. This position should be held briefly before slowly lowering the heels back down. The exercise should be repeated for 3 sets of 12-15 repetitions.

After completing the strength training exercises, the article suggests including stretching exercises to improve flexibility and prevent muscle tightness.

These stretches include the hamstring stretch, where one should sit on the ground with one leg extended straight in front and gently reach forward towards the toes. Another stretch is the quadriceps stretch, which involves standing and holding one foot behind the body while pulling it towards the buttocks. Each stretch should be held for 15-30 seconds on each leg.

In conclusion, this article provides a comprehensive leg workout routine that incorporates both strength training and stretching exercises. By targeting different muscle groups in the legs, this routine aims to enhance overall muscle strength, flexibility, and posture. It is always important to warm up before starting any exercise routine and to listen to one's body, avoiding any exercises that cause pain or discomfort.