The PERFECT Leg Workout (Sets and Reps Included)

The PERFECT Leg Workout (Sets and Reps Included)

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The perfect leg workout must consist of compound exercises for the quads, glutes and hamstrings while not overlooking the smaller muscles of the hip

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The perfect leg workout must consist of compound exercises for the quads, glutes and hamstrings while not overlooking the smaller muscles of the hips and our ability to train in all three planes. In this leg workout, you will find that we overlook no component of upper leg training and get you training like an athlete in the process.

As with all videos in this perfect workout series, the goal here is to make sure you will build not only size by following these leg exercises but strength and explosiveness as well. This starts as always with a compound movement for the legs, and there is none better than the squat. While warming up to perform the squat the key is not to exhaust yourself more than necessary. Too many times, people perform too many warmups, cutting into energy reserves for their working sets.

What you should do instead, is do a few reps with your sub-working weight to loosen up your joints. Just before starting your first work set, perform one touch-up set with about 10 percent more than what you will be using for your workout. Perform just 1 to 2 reps here to prepare the nervous system and neurologically “lighten” the load that is to come.

Work your way from sets of 5 to a set of 25 grueling reps on the squats before moving onto the next component of this leg workout; the posterior chain compound exercise.

Here you have two choices. You can either do the barbell hip thrust or the glute ham raise. Keep in mind, because you will be able to significantly load the barbell hip thrust more than you will the glute ham raise, you will want to opt for this exercise if your main goal is training for strength. That said, if you are looking to get more active engagement of the hamstrings through their concentric range of motion, then you will want to do the GHR since it contributes in areas that the hip thrust only isometrically challenges.

The next exercise is the hi/low dumbbell bulgarian split squat. This is a necessary component of any athletic lower body training approach because it is a unilateral exercise. Not only do the dynamic stability benefits shine through here but it challenges the body in the frontal plane in ways that traditional bilateral training via squats cannot do. Alternate the position of your torso on each rep to ensure you hit both the quads and the glutes more effectively on each rep.

The TKE Drop Lunge is a great way to ensure resistance through terminal knee extension. Now, it is important that you understand that there is no way to isolate the medial or inner portion of the quads during an exercise. What you can do however is ensure that this separately innervated head of the quads gets full stimulation by going to a full lockout position of extension on every rep. We can overload that with the addition of the band as well.

Next, no perfect leg workout would be complete without the additional focus on the inside and outside of our legs. The adductors are hit tremendously well with the Goblet Adductor Lunge shown in this video. Don’t just step back up to the top, but slide or squeeze your legs together to get yourself back to a standing position. This will light up the all important adductor muscles on the inside of your thighs and help you to build the strength needed.

Finally, you have to hit the outside abductors of your legs as well. This can be accomplished with the finisher shown. The hip band ladder requires that you work your way up to 10 reps in each direction of a side step while making sure to keep your toes pointed straight ahead at all times. This will strengthen the outside of your legs, which is an area that tends to be very weak.

For the complete sets and reps of every exercise of this workout, be sure to check the end of the video where I include all of the information. For more complete workouts that are laid out step by step and put the science back into training along the way, be sure to head to the link below and get the ATHLEAN-X Training Systems. Start training like an athlete and start looking like one fast.

For more videos on how to build bigger legs and the best leg workouts without equipment, be sure to subscribe to this channel via the link below and turn on notifications so you never miss a new video when it’s published.

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COMMENTS

WORDPRESS: 41
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    NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/perfect-leg-workout

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

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    "You will start feeling things that you have never felt before"
    And they say that working out is for brutes.

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    I think this channel is paying money to update comments….because all these comments are either baseless or promoting Athlean…..Athlean doesn't need promotion its already a hit

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    Thank you Jeff I will at one point need to use strength training. Right now I must drink 2 1/2 L of water a day with a steady weekly routine. Like you said I must get 1 L right away, thanks again my much needed Advisor… Brock A

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    Is it advisable to have my wife do her hip adduction in combination with my face pulls?

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    Lol no glute markers 😂😂😂

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    Should I do this once or twice per week?

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    i got a problem, the blue muscle seems to sack a lot at my leg. So the muscle is like next to my knee. Any tips to get it up a bit?

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    IS THIS WORKOUT FOR INTENDED TO BUILD SIZE (IE BODYBUILDER STYLE) OR IS IT GEARED FOR MOBILITY?

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    How come there is nothing for the calves?

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    DO YOU EVEN LIFT ?WHAT DO YOU WEIGH 120 LBS SOAKING WET ?

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    10:09
    11:40
    12:25

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    I always cringe when he locks his knees

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    Since you have these and the perfect full body w/out, how about the perfect push/pull/leg split? It would be really helpful!

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    This workout already looks brutal with the first exercise 4 sets of 5 5 10 and 25. The first exercise thats 180 squats!!!!!!!! Total

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    Vastus Medialis , Vastus Lateralis , Aurora Borealis

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    So the perfect leg day I’ll have to spend $10,000 to get some equipment? I don’t have any equipment. I think I’m going to try the method mentioned in the comments, I’m gonna let the cat out and try and catch it. I just thought of a great idea I will trade my cat 🐈 for anybody who wants to get rid of their equipment. Even trade.

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    plz skip your speech… oops!

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    What does RM means?

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    How can this workout be done in 40mins.?

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    Paired this up with perfect shoulders. I'm dead

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    Surprised he didnt show his butt with marker colors on it….

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    Awesome video Jeff! What is the rest time in between sets? And Exercises?

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    Athlean s special is u cant skip the video…😄😁 if u do..u jus waste ur video watching time

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    Quick question, if we superset these workouts would it work?

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    What about the inner thigh muscle group? Such as the Gracilis, Sartorus, etc. I really want to have a exercise that will isolate that area. Any tips?

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    Ffs jeff I cant even take a shit

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    This workout is a serious amount of volume. I gave it a shot today. Did the squats finishing up with 20×165 instead of 25. Then went to the DB split squats with 50s. 3 sets on that and I was pretty much toast. Planning to split this into 2 workouts – Mondays and Wednesdays.

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    Hi. I really love all the explanations that u give on the hows and whys. I like them because u're very thorough. Since u r a physical therapist i wanted to ask u (hoping u reply) if you have any exercises that will strengthen my knee. I have patella dislocation. I had a mpfl recon. On one knee (r) but my left is a little unstable and want to do more exercises to help me. I have gone to physical therapy and it has helped but i would like to know if i can do exercises with one leg at the time. I hope u reply, thanks so much.

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    U look like Christian Bale

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    this is my first time going that heavy in legs I didn't know if I could lift this weight, just know there's a strength in you that u can discover when you are fighting for something important. Go watch my vid
    https://youtu.be/hfz6QeNnB7E

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    Why he doesn’t like leg extensions?

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    This guy needs to watch Chris Heria, talks so much

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    sigh. just hell no. i know i can't do this shit without hurting myself….

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    Thank you Jeff1 THE VM extension is insufficiently developed on MOST athletes.

    The gastrocnemius requires jumps to work, and the toe muscles sufficiently – they are important both for fine balance and adding to leaps and swift precise direction changes, as well.

    This tutorial alone is worth more than most understand – take it from a many-times injured (skiing and several aerial sports) individual.

    (I have to do severely remedial forms of a few of these, but uninjured athletes will benefit from your clear demonstration, and I really recommend any athlete at puberty begin with a strong grounding in Athlean-X program. Missed you a few decades back.)

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    if this was on bitchute, you COULD show the glutes.

  • DISQUS: 0