Pairing moves that work opposing muscles like this is called an antagonistic superset and allows you to work with little rest while giving one set of muscles a break, increasing the cardio benefits of the session. In the first you complete a pair of isolation moves, the first hitting your hamstrings and the second your quads. The two supersets in this leg workout bring different benefits to the table. The workout is made up of two straight sets followed by two supersets, where you do the exercises back to back with hardly any rest. It focuses on the quads, hamstrings, glutes and core to help you build useful muscle mass in your lower body. They also get the heart pumping and burn boatloads of calories, increasing your cardiovascular fitness as well as your strength.įor your next leg workout try this six-move workout. Compound exercises like squats, lunges and deadlifts are the key moves for building the functional strength that’s fit to excel in the gym, when playing sports and in everyday life. However, leg exercises are an essential part of any good gym routine. Not only is a leg workout itself one of the toughest you’ll tackle in any given week, but the days afterwards tend to be a struggle as well, as you stagger around in the grip of DOMS. Now that I have some down time, I can get some more blogs done, any workouts you’d like to see? Let me know below.Leg day is approached with trepidation by many gym-goers and with good reason. Working legs, it’s almost as important as the weight you use, stretching and rolling out will allow for such a better recovery.
Also, like above having the mirror in front of me and slowing down with a 25lb weight in my hand (squeezing the glute before I come back to center and switch legs) it’s all about squeezing the glute!! I just started these the last few weeks as I was getting bored of basic lunges, these I find I get a better burn and a higher heart rate. Personally, I find that with the mirror in front of me helps because I can look and focus directly on the muscles I’m working. Such a glute and quad focused exercise, you can start low with the weight and take it slow to concentrate and focus on the two muscle groups.
Glute focused leg day full#
It doesn’t just work the glutes it also targets the hammies, after doing these for a full year and increasing my weight (12.5lb per hand started with 5lb in each) my hammies are so much more defined.
These are brutal when you start, but I guarantee you’ll love them after seeing the growth after a few weeks.
Tip: the wider the stance the more strength and control you will have – which is great for anyone who doesn’t have much mobility in back squatting or squatting in general, this will help. Most recently, I started dropping my weight to just the bar for the first set so I can work on my mobility and stance, already I’m starting to see strength and being more confident with more weight. I started attempting front squats and the power and mobility I already had made me fall in love with the feeling of lifting this way. My progress lacks because of it and a back injury from a few years ago due to lifting too heavy! Don’t do what I did and lift heavy too quickly. Personally, I really don’t like doing the basic back squat, I’ve also never taken the time to work on my mobility, so when I started squatting I just jumped into it with heavy weights realizing later that mobility is needed before lifting heavier. Out of all three of these, Kneeling hip thrusts are my favorite. C) Kneeling hip thrust also with a Smith Machine
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