Never. Skip. Legs Day.
At least that's my motto. I love a good Legs Workout for 1 simple reason: Output.
The larger the muscles you exercise, the more calories you burn, and your legs are very large muscles.
In order to help grow those muscles even larger and spice up one of the most important days of your workout routine, here are 3 moves that I add to my Legs Day to sizzle, scorch, and strength my quads, hamstrings, and glutes.
*Always consult a healthcare professional before beginning any exercise/nutrition program. All videos/articles are for educational purposes only.
SPLIT SQUAT
The split squat is a great exercise I use to target my quadriceps and hamstrings, as well as my glutes. With one foot resting on a chair, I stand forward enough so that as I descend into the split squat both of my legs land at 90 degree angles. This helps protect my knees. I also hold one weight to offset the resistance and force my body to compensate by engaging my core and hips.
I perform 3 sets of 12-15 reps per side, each with a 3 second pause.
SINGLE LEG DEADLIFT
Want to target your hamstrings? Glutes? Hips? Core? Want To improve your balance and body control? Single leg deadlifts are for you!
I again offset the move by holding one dumbbell (or kettlebell) on the side that I raise. My goal is to raise my heel high enough to fully engage my glute. On my plant side, I have a slight knee bend and my goal is to feel a deep stretch from the bottom of my glute all the way through my hamstring muscles.
I perform 3 sets of 12-15 reps per side, each with a 3 second pause.
2/3rds SQUAT
I love this exercise because I feel huge muscle engagement in my quadriceps AND a deep stretch in my glutes.
I use a chair as a target and set up with my feet shoulder width apart. As I descend, I aim my glutes at the chair and lower just enough to feel a deep stretch in my glutes. As I ascend, I stop myself 2/3rds of the way up. This keeps the tension in my muscles throughout the set. I don't release the tension until I reach the 10th rep, at which point my legs are on fire!
I perform 3 sets of 20 reps, each with a 3 second pause.
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