Can I get a good leg workout just doing things like walking, climbing stairs and bicycling?
It depends on what you mean by a good leg workout. If your goal is to keep the blood circulating through your legs and to keep the muscles healthy and mobile, then yes, you can effectively work your legs this way. If it’s your intention to visibly alter the shape of them or significantly improve their strength, I believe you will need a little more in the way of progressive resistance training.
Since you’re asking about walking and bicycling I’ll assume you’re not interested in bodybuilding per se. In this case, I would say that you could give your legs and excellent workout by both walking or bicycling or climbing stairs a few days a week while additionally training them with weights another day.
As for your training day I do have a general leg workout I can recommend that isn’t quite as intense as something I’d prescribe to a bodybuilder, but one that will firm and strengthen your legs noticeably in just a few short months. You only need perform it one day per week. In addition with 2-3 days of 30-45 minute walks or bike rides your legs should have all the strength and endurance you’ll ever need.
| Joe’s Basic Leg Routine | ||
| Exercise | Sets | Reps |
| Squats | 3 | 12-15 |
|
Walking lunges |
2 | 20* |
| Leg press | 3 | 10-15 |
| Standing calf raise | 3 | 15 |
| Seated calf raise | 2 | 15 |
*total steps