Tag: leg workout

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Bulgarian Split Squat

▪️Try this workout to target your glutes, quads, adductors and calves

▪️You can do this workout at home, using a couch or a chair

▪️Make sure that you are keeping your weight in your heel, while your head, hip and back knee is aligned. Try to keep your front knee aligned with the middle of your front foot

▪️Your front foot further away will target your glutes, but bringing your foot closer will target your quads

▪️Make sure that you maintain perfect form and aim for 8-15 reps

▪️Take your workout to the next level and add weights

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Working The Quads

♠️Working The Quads♠️

🔹Everyone needs strong quads to balance out the strenuous amount of hamstring and glute movements during leg day.

🔹The Quadriceps are made of  4 muscles that work together to extend your knee. They join together into one tendon which passes over your kneecap. The Rectus Femoris also helps flex the hip.

🔹They are a strong muscle group that often gets overly tight and pulls hard on the lonely tendon trying to hold them together at the bottom. Stretching, foam rolling and barbell smashing them will help loosen them up if they are getting tight.

🔹I would suggest that you put the majority of your focus on front squats, back squats and lunges when training your quads. The leg press can suffice and a narrower, lower foot position will target them more.

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Leg Curls

♠️The Laying Leg Curls♠️

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🔹A machine like the leg curls works great for developing the hamstrings through knee flexion/loading the eccentrics, and it’s a versatile exercise that works great with overloading. ⁣

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🔹To perform it, simply lay face down on the bench and grab onto the side handles, and think about performing the movement by bending your knees. Down to full extension to maximize the tange of motion, and then back up. ⁣

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🔹The hamstrings can be divided into two main groups (medial and lateral), with slightly different origins and insertions. Both the medial and lateral hamstrings can extend the hip and flex the knee, however, the medial hamstrings can also internally rotate the hip, while the lateral hamstrings can externally rotate the hip. ⁣⁣

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🔹What happens if we try to rotate our feet when training them?⁣⁣

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🔹Well, it turns out that rotating the foot outwards during hamstrings exercises can preferentially activate the lateral hamstrings, while rotating the foot inwards can be used to preferentially activate the medial hamstrings.⁣⁣

🔹Message me the word “FREEDOM” for consultation on transforming your physique. 

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References: ⁣⁣

https://pubmed.ncbi.nlm.nih.gov/18331800/⁣⁣

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https://medium.com/@ SandCResearch/how-can-we-best-train-the-hamstrings-1307fc6be59c⁣⁣

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Leg Day

A Lot of times people try to skip leg-day or get it over with as quickly as they can, by ignoring big parts of their legs, mainly because they think it’s too boring to train something that isn’t as “visual” as the upper body.⠀
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If you’re reading this, 9 times out of 10 you’re a Muscle Hacker so don’t go this route. If you’re training for visuals, you want your legs to match your upper body, or you’ll end up as a chicken-legger. Do you really want to go your whole life being called, “ chicken legs”, at the gym?

Yea I didn’t think so…
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And to get a well-rounded leg physique, you don’t want to jump onto your quadriceps exercises only, which happens to some people. Below is a guide for you to create a big and strong lower body!⠀
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So, to get a well-rounded leg day, aim for 1-2 exercises per muscle group of the 4 above. If you’re training for muscle growth, you can aim for 2-6 sets per exercise and 6-15 reps.⠀
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For Strength, you can go for 2-6 sets per exercise and 2-6 reps.⠀
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Remember, you want to keep progressively overload by, for example, increasing the weight or adding reps.⠀
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When, you ask?⠀
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A good guide is, if you’re doing 3 sets of 10 reps; and on your last set, you can perform 12 reps, then you can increase the weight by 2-10%.⠀
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What is your favorite leg exercise? Comment below!