Leg Exercises

5 Keys to Bigger Legs

Follow these tips and the workout to maximize your leg training results.

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5 Keys to Bigger Legs

The Workout

Active Stretching:

  • Walking straight leg kicks for 20 yards
  • Walking quad stretch for 20 yards
  • Walking knee hugs for 20 yards
  • Alternate hamstring stretch with back roll

Stabilization:

  • Rubber band abduction for 10 yards in each directions
  • Rubber band walks for 10 yards forwards and 10 yards backwards

The Routine:

  • Squats 4 sets x 8 reps
  • Deadlifts 4 sets x 8 reps
  • Walking lunges with sandbag 3 sets x 20 steps
  • Unilateral Superset
  • Single leg step ups 3 sets x 12 reps
  • Single leg hip thrusts 3 sets x 12 reps
  • Seated leg extensions 2 sets x 20 reps
  • Seated leg curls 2 sets x 20 reps
  • Standing calf raises 4 sets x 8 reps
  • Seated single leg calf raises 3 sets x 8 reps/side

Foam Roll & Stretching:

  • Spend 5 minutes rolling out the muscles of the legs to prevent soreness.
  • Spend 5-10 minutes holding static stretches for all muscles worked.

Exercise Physiologist & Sports Conditioning Coach, Byron Paidoussi sculpts athletes, as well as average Joes, into superheroes. Certified Personal Trainer, Pilates Instructor & Nutrition Counselor, Whitney Cole is a triple-threat in the fight against fat. Together they own and operate FITNESS and FUEL LA in Beverly Hills, California, where they inspire clients to exceed their fitness potential.

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