Leg training is often associated with barbell / multipower squats and heavy leg presses. Today we discover new ways to get muscular legs without these exercises.
Of course, that’s one way to train your legs, but there is another way to work your lower body that is sure to give you excellent results simply with: bodyweight exercises.
In fact, simply by playing with angles or even with one leg, you will be able to give your quads, hips and calves the stimulus to grow during your daily exercises. You will also get the added benefit of learning to control your body through space, increased mobility, and improved coordination.
TRAINING INSTRUCTIONS
Replace your current leg routine and test yourself with this program. The workout alternates between A and B and for maximum benefits, do three leg training sessions a week (with a rest day in between).
It is also advisable to keep up with the exercise. For example, if it’s “3 seconds”, do three seconds down and three seconds until your legs bite. Do not reduce the time; This creates a huge stimulus for growth due to ‘ time under stress ‘.
If you don’t like or have a hard time doing any of the leg exercises, try a similar one that recruits the same muscles.
WORKOUT ROUTINE FOR MUSCULAR LEGS
TRAINING A
A1) Single Leg Box Squat or High
Series: 5
Reps: 12 reps each leg
Rest: 30 seconds
B1) TRX knee flexion
Sets: 5
Reps: 10
Rest: 30 seconds
Adjust the TRX to mid-calf height. Lie on your back with your heels resting on the foot cradles. Start by squeezing your glutes and keeping your hips extended. Next, bend your feet below your knees, keeping your hips extended and keeping a straight line from your shoulders to your knees.
C1) One leg squat with chair (3 seconds down)
Sets: 3
Reps: 8
Rest: 30 seconds
From a standing position, bend one knee with your foot behind you. In a squat position and with the leg that is not supported, lower until you touch the ground with your knee as shown in the image. Focus on the one in the back and keep your body weight on your heel. To make it easier, put a pad so your bent knee can touch well down.
C2) Alternate squat with jump
Series: 3
Reps: 10
Rest: 30 seconds
C3) Floor leg extension (eccentric)
Sets: 3
Reps: 8
Rest: 30
TRAINING B
A1) Pistol squat
Sets: 4
Reps: 15
Rest: 60 seconds
B1) Femoral and gluteal machine
Sets: 4
Reps: 10
Rest: 30 seconds
C1) Hip and thigh extension
Sets: 4
Reps: 12
Rest: 30 seconds
C2) Isometric squat leaning against the wall
Series: 4
Duration: 45 seconds (rest 15 seconds and next series)
C3) Bulgarian jump squat
Sets: 4
Reps: 8 (each side)
Rest: 30 seconds
D1) Static diagonal lunge
Series: 5
Reps: 15 (each leg)
NOTES AND CONCLUSIONS
A good workout to do at home or in the gym, which will give you strong, muscular legs.
