Sonam Bajwa's dedication to fitness is no secret, but her approach is about more than just aesthetics. It’s about building functional strength that lasts. A look into her leg day reveals a smart mix of movements designed for power, stability, and endurance.
A Philosophy of Functional Strength
Before diving into specific exercises, it's crucial to understand the mindset behind Sonam Bajwa's training. She has consistently emphasised that her goal is functional fitness over purely aesthetic results. For an actor with demanding schedules, long shoots, and energetic dance numbers, a strong and resilient body is a necessity, not a luxury. Her workouts are built on a foundation of strength training, which she says gives her confidence both physically and mentally. This philosophy is particularly evident in her leg workouts, which are designed not just to sculpt but to build a powerful base that supports every other physical demand. She has also spoken out against the outdated notion that women shouldn't lift weights, proudly championing strength training as a cornerstone of her routine.
The King of Lifts: Barbell Squats
No serious leg day is complete without squats, and Sonam's routine is no exception. She has been seen incorporating weight training, including fundamental movements like squats, into her sessions. The barbell squat is often called the 'king of lifts' for a good reason. It’s a compound exercise, meaning it works multiple muscle groups at once, including the quadriceps, hamstrings, glutes, and core. This makes it incredibly efficient for building overall lower-body strength and burning calories. Strong leg muscles, developed through exercises like squats, help reduce stress on the joints, improve posture, and make everyday activities easier. By building a strong foundation with squats, you create the power and stability needed for both athletic performance and daily life.
Mastering Form with Goblet Squats
Another variation that often appears in well-rounded routines is the goblet squat. While not always in the spotlight, this exercise is excellent for reinforcing proper squat mechanics. By holding a dumbbell or kettlebell at chest level, the goblet squat forces you to keep your torso upright, which engages your core and reduces strain on the lower back. This makes it a fantastic tool for beginners to learn the movement pattern before adding heavy weights, but it's also a valuable accessory exercise for experienced lifters to refine their form and target the quads and glutes differently. It's an accessible movement that builds lower body strength while prioritising safety and technique.
Targeting the Glutes with Hip Thrusts
To build a truly strong and balanced lower body, it's essential to include exercises that specifically target the glutes, the powerhouse of the posterior chain. The hip thrust is a premier exercise for this purpose. This movement isolates the glutes and allows you to achieve full hip extension, something that isn't always maximized in squats or deadlifts. The benefits go far beyond aesthetics; strong glutes are vital for pelvic stability, reducing the risk of lower back pain, and improving power in explosive movements like running and jumping. The hip thrust is a perfect complement to squats, as it adds targeted glute volume without the same level of systemic fatigue, making for a more complete and effective leg day.
Functional Finishers: Lunges and Mobility
Sonam has also shared glimpses of herself performing lunges, another key functional exercise. Lunges are a unilateral movement (working one leg at a time), which is fantastic for improving balance, stability, and correcting muscle imbalances between the left and right sides of the body. They mimic natural movements like walking and climbing stairs, directly translating gym strength into real-world capability. Beyond the main lifts, Sonam's philosophy includes listening to her body. On days with lower energy, she prioritises mobility and stretching over heavy training, focusing on consistency over intensity. This balanced approach ensures that her body remains not only strong but also mobile and injury-free.
