🔥 TOP 6 SQUATS EXERCISES
✅ If you want to create your own workout, now’s your chance. Here’s a list of exercises you can do on leg day for all muscles of the leg including quads, hamstrings, glutes and calves!
🚨 Just follow these simple steps for making your leg day:
1. ✅ PICK 1-2 EXERCISES PER BODY PART
2. ✅ CHOOSE SOMEWHERE BETWEEN 2-4 SETS OF 4-15 REPS (DEPENDING ON IF IT’S A STRENGTH DAY (4-8 REPS) OR HYPERTROPHY DAY (8-15 REPS)).
🚨 LEG DAY
✅ If you want to really grow your legs, give some of these exercises a go! There are a lot of great leg exercises, but these are some of the better ones in my opinion!
To me the squat is number one, but some may not be able to squat due to back issues. In this case you could sub a heavy leg press. If you have trouble growing the quads, or want to focus more on them, utilize front squats instead.
For the glutes and the hamstrings, RDL’s (stiff leg deadlifts) and hip thrusts can do wonders. You can use quite a heavy load which I prefer, while getting amazing contractions.
✅ Walking barbell lunges are super intense and will elicit an incredible pump. Great for overall leg development as well as strength. Bulgarian split squats are very difficult. They will help build the quads, and the stabilization muscles in the legs. Using a heavy load with these can take time, so chase that progressive overload.
I love leg extensions and leg curls personally. I utilizes them before heavier movements to pre-exhaust, as well as a finishers. Sometimes I throw on BFR bands really burn out.