It is great having big biceps, a ripped chest and chiseled abs but we all know that you need to build powerful legs for maximum performance. Training legs is great for fuelling your metabolism whilst activating some of the largest muscles in your body, which will help you burn fat and torch calories.
You also hit your upper body more than you think when you train legs. A barbell squat, for example, doesn’t happen if your abs, back muscles, and shoulders aren’t working to hold that barbell steady. And your arm, back, forearm, and ab muscles have to fire for you to do a deadlift.
Here is one sure fire way to build those sturdy quads and thick hamstrings.
Warm Up
1 Minute (Spin Bike / Assault Bike) x 25 Bodyweight deep squats
(Repeat x 4 Times)
Workout
Superset 1 - Sets 3 - Rep count 15 / 10 / 5
Front Squat
Split Bulgarian Squat
Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench. Your leading leg should be half a metre or so in front of bench. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don't let your front knee travel beyond your toes. Drive up through your front heel back to the starting position, again keeping your movements measured.
Superset 2 - Sets 3 - Rep count 10 / 6 / 4
Back Squat
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.
Reverse Lunges
Stand with feet hip-width apart, then step backwards with your right leg until your knees are at 90-degree angles - your right knee should be pointing towards the ground, your right knee should be in line with your toes. Push yourself forward to the start position and repeat with your left leg.
Superset 3 - Sets 3 - Rep count 15 / 15 / 15
Romanian Deadlift
Start with the barbell at hip height, feet at shoulder width and glutes tensed (A). With a slight bend in the knees, push your hips back and slowly lower the bar towards the ground (B), pinching your shoulders back and maintaining a neutral spine. When you feel a stretch in your hamstrings, pause and lift to the starting position.
Hip Thrusters
Sit on the ground with a bench directly behind you. Lean back against it, drive through your feet and extend your hips vertically. Extend as far as possible, squeeze your glutes hard at top position and hold for 2 seconds . Reverse the motion to return to the starting position.
Finisher
- Air Bike / Spin Bike - 30 seconds all out
- 20 Jump Squats
Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Hold the parallel position for 3 seconds before exploding upwards into a jump. Go straight into the next squat.
- 20 Jump Lunges
Lunge forward until your rear knee is almost touching the ground. Jump into the air, bringing your rear foot forward and the front foot back. Land in a lunge and repeat.
(Repeat 3 Times)