AT HOME LEG WORKOUT💥 • 💪Save this post 📲 Turn on my post notifications 👨💻Tag or send to a friend • • With being snowed in, I wanted to share some different workouts today to give you things to do. So follow the page and turn the post notifications on cause I’ll be posting the ab workout later today! . Warm up first – 3 minute of lunges, 20 air squats . Goblet Squat 🔹5 x 20 reps . Full Range Glute Extensions 🔹4 x 15 . Single Leg Stiff Leg Deadlift 🔹6 x 10 each leg Superset with Single Leg Glute Extensions 🔹6 x 10 each leg . Lunges In Place 🔹4 x 8 each leg (Pause 1inch from ground) • Time to work!! .
Unless you hate legs, then you probably won’t do this one…
You should still try this cause there is nothing like a good ol leg day.
So let me explain how this one will work. We are starting with a back squat to front squat. You have 5 sets of 6 total, 3 each variation. So you will get under the bar and un-rack it, walk it out, do 3 back squats then re-rack it. Now don’t walk away just yet, as soon as you re-rack it, set it up for a front squat and bring that baby back out for 3 reps. After you complete those 3 reps then rack it and grab a drink, you have just finished one set.
Next we have leg press. We are tackling 100 reps with as little rest as possible so try getting as many reps done as possible each time until you reach 100. Don’t load the leg press so heavy you can’t do 10, load it accordingly. 1-2 plates on each side is plenty.
Time to finish off with calves. We are staying at the leg press for this. We will do 3 sets of 30 reps, 10 will be with your toes pointed inward, 10 with your toes pointed straight then the last 10 will be with your toes pointed outward. This will help to work all angles of the calf.
After you can finish with some cool down stretching or some walking lunges. This workout will give you a pump and a challenge so bring your A game for this one!!
Everyone enjoys having a nice set of quads wether you are a guy looking to have a complete physique or a girl trying to have a nice set of legs. I want to show you all one of my absolute favorite quad exercises. I will also dig into some history of this exercise as well as some anatomy. With no further ado, lets jump into todays article!
I’m sure you have all heard of the exercise called a sissy squat. When you hear this name and don’t know what the exercise is then you may overlook this due to its name. However I want to show you why you should be incorporating this exercise into your training!
Lets start with a basic anatomy session of the quadriceps.
The quads are made up of 4 main muscles (quad = 4). These muscles are the rectus femoris, which is the top, front muscle. It is hard to isolate, this muscle is more visible through less body fat. Then we have the vastus intermedius which is deeper underneath the quad muscles, directly below the rectus femoris. The vastus lateralis is the quad muscle that is located on the outside of the quad. Building this can add that wide look to the front leg. Lastly, we have the vastus medialis which is the inside tear drop looking muscle. The function of these muscles is to extend the knee.
We, as humans, are more quad dominate based off of how live life. We spend a lot of time walking and not always working hamstrings and other posterior chain muscle group. With that being said, it does not mean you have to work hamstrings all day. Though I try to split up leg training evenly such as hitting quads and hamstrings about the same when it comes to sets, reps and days worked. If you have a muscle imbalance, then the easiest solution usually tends to be targeting the antagonist muscle group. I’ll save that for a different day.
For anyone not familiar with Tom Platz, his leg development was just spectacular. He was a old school bodybuilder around the 80’s.
This is Tom Platz and his ginormous quads.
This man was brutal with his leg training and tried many different things. One exercise he came across was the sissy squat. He would make different variations of the sissy squat like doing the bottom of that movement during a hack squat like the image below.
One of the main people I follow that made me want to do this exercise was Julian Smith. He is a modern day bodybuilder that has some amazing total leg development as well.
This exercise gets soooooooo much hate. I can see why some think this UNTIL I tried it! Now listen, if you have knee issues or are prone to knee injuries then play it smart and skip this for now. On the other hand, if you have healthy knees and think you can handle it then I most definitely recommend trying this exercise for a few weeks. The reason I say a few weeks is because it take a few weeks to get the movement down and perform it right. It may be a little tough for your knees to get used to at first. THIS IS NORMAL, you are asking your body to do a non-functional movement that most of us have never done before. This is why I say try it for a little while because at first, I thought it would be an exercise I would throw to the side but I use this quiet often to help me grow the quads and get the separation to make the quads look nasty!
With all of this history talk and anatomy, lets get into how to perform the sissy squat! I have a short video of me going over the exercise right here below. Just hit play, learn and try it out next leg day!!
Thank you for viewing todays article! If you have any questions then leave comments below. If you have tried this exercise, tell me about your experience. Hope everyone is having a great Thursday and enjoys their day!