🚨HOW TO TIPS & GROW LEGS EXERCISE👇
🔥DUMBBELL WALKING LUNGES
❌Shoulders hunched forward
❌Back bent over
❌Knees over toes
✅Correct stride distance
✅Look straight ahead
🔥PLATE LOADED LEG PRESS 🚫WRONG VS ✅RIGHT
🎯Target muscle: Quads, hamstrings, glutes
🔥 HOW TO POSITION FEET:
✅ Position #1:
8-10 reps—Feet placed low and shoulder width apart on the platform in order to place the emphasis on the lower quads. With no rest switch to:
✅ Position #2:
8-10 reps—Feet placed narrow (a few inches apart) and midway up on the platform in order to place the emphasis on the vastus lateralis on the outside of the thigh, while beginning to recruit a bit of help from the hamstrings as well. With no rest switch to:
✅ Position #3:
8-10 reps—Feet placed high and wide (a few inches wider than shoulder width) on the platform in order to place the emphasis on the inner thighs (adductors), hamstrings, and glutes.
🔥 LYING LEG CURL ❌ WRONG vs RIGHT ✅
🔥 Okay listen up, if you’re ready to start actually growing your hamstrings then you must be doing the correct form. These tips apply to most hamstring isolation curls.
1️⃣ KEEP YOUR HIPS PUSHED DOWN – you will notice a massive difference ensuring your hips are doing throughout the whole set.
2️⃣ KEEP FEET RELAXED – you’re probably finding you have your feet flexed but try keep them relaxed.
3️⃣ HOLD CONTRACTION – muscle building is about good form, so make sure you get a nice contraction and hold it for 1/2 a second.