Leg Exercises

Step Up Your Leg Workout

Try the step up for a basic move that provides an intense leg workout.

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Better Use of the Barbell

The use of the barbell on the back contributes to axial loading, which requires the use of your core musculature to stabilize the spine. Also, step ups strengthen your hip flexors. This is especially important for people who find that when they deadlift or squat, their lower back tends to round. The reason why the hip flexors are important is that they help to stabilize the pelvis and keep it in a neutral position as you squat. Sometimes as you squat lower and lower, the hip flexors aren’t strong enough to stabilize the pelvis. In this case, the hamstrings take over and begin to actually pull the pelvis underneath you, causing your lower back to round. It‘s a simple, yet common muscular imbalance that can be corrected through proper stretching of the hamstrings along with strengthening of the hip flexors.

If you are serious about your physique and getting in shape, there’s no way around working your legs. Squats and deadlifts are completely necessary. But if you want to decrease you back pain, improve the strength and stability in your core and legs, and just really take your fitness and workouts to another level, grab a barbell and a bench and step right up!

Try this 2 day split on legs!

Day 1

Exercise Sets      Reps     Rest
-Step ups 3 12 2 min.
-Front Squats 3 8 3 min.
-Deadlift 4 6 3 min.
-Unilateral Leg Extension       3 10 2 min.
    Standing Calf Raises   10  
-Lying Leg Curl 3 10 2 min.
    Seated Calf Raise   20  

Day 2

Exercise Sets     Reps          Rest
-Step ups 3 12 3 min.
    Romanian Deadlifts          8  
-Squats 4 6 2 min.
-Step Mill 1 10 min. 3 min.
-Leg Extension 3 8 1 min.
    Standing Leg Curl   12  

 

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