The Big Lifts Leg Day Workout

The Big Lifts Leg Day Workout

Shore up your lower body with heavy compound moves

This hellish workout will go a long way towards helping you reach your fat-loss goals. Combine intense metabolic routines with muscle-building moves to help sculpt the body you want. Work down from compound lifts to isolation exercises and you’ll build explosive lower-body power – not to mention a fine set of glutes to boot.

EXERCISES STEP-BY-STEP

  1. Split Squat

Sets: 4 / Reps: 10-12 / Rest: 45 secs

Stand facing away from bench with one leg resting on it, laces down. Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.

  1. Hamstring Curl

Sets: 4 / Reps: 10 / Rest: 45 secs

Sit in a leg curl machine with your heels against the lower pad and the upper pad against your thighs. Bend at the knee to pull the pad down as far as possible then return to the start position.

  1. Barbell Squat

Sets: 4 / Reps: 12 / Rest: 1 min

Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles. Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight: that’s one.

  1. Prone Back Extension

Sets: 4 / Reps: 12 / Rest: 45 secs

Lie flat on the floor with your palms facing upwards and your toes touching the ground. Slowly raise yourself off the ground by pulling your shoulders back and lifting your legs up as far as they can go. Look straight ahead throughout the move. Return to starting position and repeat.

  1. Leg Press

Sets: 4 / Reps: 15 / Rest: 1 min

In the leg press machine position your feet shoulder-width apart on the platform and raise until your legs are outstretched without locking your knees. Slowly lower the platform until your knees are at 90 degrees to the floor, then push back to the start position through your heels.

  1. Leg Extension

Sets: 4 / Reps: 12 / Rest: 1 min

Sit in a leg extension machine with your ankles against the lower pad. Use your quads to push forwards and straighten your legs in front of you, then return to the start position.

leg-extension

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