Janhvi Kapoor’s leg day workout strengthens ‘thighs, hips, and calves’

Janhvi Kapoor's leg day workout has garnered attention for its focus on strengthening her thighs, hips, and calves. Fitness expert Garima Goyal reveals that leg muscles play a vital role in mobility, balance, metabolic health, and long-term independence. The routine emphasizes targeted strength training for these key areas. Kettle bell lifts improve ankle stability and leg extensions isolate the quadriceps, which are crucial for daily activities like standing up or climbing stairs.

Meanwhile, the leg press engages multiple muscle groups, including the quadriceps, hamstrings, and glutes, to build functional strength applicable to everyday tasks. From a health standpoint, leg resistance training offers additional benefits beyond muscle tone. Strong lower-body muscles enhance insulin sensitivity, support better blood sugar regulation, and contribute to a higher resting metabolic rate.

This becomes particularly important for women as they age, as hormonal changes can accelerate muscle loss and reduce bone density. Resistance exercises help counter these changes by strengthening both muscles and bones. However, Dr Swapnil Zambare, a Consultant Arthroscopy at KIMS Hospitals, advises beginners to start cautiously, avoiding rushing through movements, lifting excessive weight, locking the knees, or letting the back round.

He emphasizes the importance of proper form, gradual weight increase, and warming up for 5-7 minutes before commencing the workout. Incorporating structured leg workouts into a weekly routine supports overall strength, mobility, and long-term quality of life, illustrating that fitness is primarily about preserving function, independence, and resilience in the long run.