Here is a general workout plan that you can follow to rebuild muscle in your legs:
Warm up: Start by doing some light cardiovascular exercise, like jogging or jumping jacks, to get your muscles warm and your heart rate up.
Squats: Squats are a great exercise for building muscle in your thighs and glutes. Start with a moderate weight and aim for 3 sets of 8-12 reps. As you get stronger, you can increase the weight or the number of reps.
- Lunges: Lunges work your quadriceps and glutes and can be done with or without weights. Start with 3 sets of 8-12 reps on each leg.
- Leg press: The leg press machine allows you to target your quadriceps and glutes with a heavy weight. Start with 3 sets of 8-12 reps.
Calf raises: Calf raises work your calf muscles and can be done with or without weights. Start with 3 sets of 8-12 reps.
Stretching: Finish your workout with some stretches to help reduce muscle soreness and improve flexibility.
Remember to start slowly and gradually increase the weight and intensity as you get stronger. It's also important to consult with a healthcare professional or personal trainer before starting any new exercise program to ensure that it is safe and appropriate for you.