4 Important Exercises For Your Leg Day
Here are 4 lower body exercises that are great for developing athletic & functional legs. It's important to remember you get out
what you put into your workouts. If you want larger more muscular legs train for hypertrophy (high rep) and if you're looking for powerful legs with more endurance ability train for strength (low rep). I'll be following this article up with another one detailing Hypertrophy VS Strength training. On to your tortur.. I mean exercise protocol!
1) Box Jump- I cannot think of a better way to gain explosiveness than continuously propelling your fat ass off the grow.
Go deep into a squat keeping your weight more in the heels
Explode through, driving your hands forward, while transferring your weight to your toes as you stand up
Leave the ground
Land as gently as possible on the box back into the squat position allowing your legs to act like shocks (absorbing the energy as you land).
2) Single Leg Dumbbell Deadlift- Get this wrong and you'll be a dumb lift dead bell.
With one leg planted and the other off the ground take the DB in your opposite hand that you're standing on.
Keeping your back flat (neutral spine) dip your chest down while sticking your butt out and back.
Go as low as comfortable while remaining (and balancing) on 1 leg.
Repeat until you hate me.
3) Goblet Squat- No wine necessary, or recommended.
With a KB (Kettlebell) or DB use the base of your palms to securely hold the weight in front of your chest (watch the VIDEO for exact technique).
Perform a squat and go as deep as comfortable (ensure your knees are slightly pushed out and not internally rotating).
4) TRX Hamstring Curls - About as gross as stringed ham sounds. Slightly better for you however.
Laying on your back with your feet (heels) in the TRX strap (make sure the straps are lowered- about 3-5 inches from the ground).
Push down through the heels and pull your feet to your butt.
For added difficulty keep your hips up off the ground (you're welcome).
I hope these exercises find their way into your workout program to spice up your leg day. If you need any clarification on these exercises or how to properly add them to your leg day please reach out. Always happy to help. Until next time.
