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- Barbell Back Squat. Why it's on the list: Squats are king because they're the most challenging leg movement you can do. They work all the lower-body musculature and have been shown to spike muscle-building hormone release.
- Barbell Front Squat. Why it's on the list: Shifting the bar from the back to the front of the body changes your squat dramatically. Front squats emphasize the quads over the glutes and hams, which means you'll sacrifice some of the load.
- Olympic Lifts: Snatch and Power Clean. Why it's on the list: Movements like snatches and power cleans take some serious dedication and technique to master, but they can be unrivaled when you are trying to improve jumping power for sports or even squat strength.
- Deadlift. Why it's on the list: Deadlift variations are rightfully considered whole-body exercises, specifically for the posterior chain. But research has shown that along with the hamstrings and glutes, they definitely hit the quads, as well—especially if you pull with a wider or sumo-style stance.
- Front Squat. Set a barbell on a power rack at about shoulder height. Grab the power with an overhand grip at shoulder width and raise your elbows until your upper arms are parallel to the floor.
- Bulgarian Split Squat. Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you.
- Romanian Deadlift. A killer deadlift variation, hold a barbell with a shoulder-width grip and stand with feet hip-width apart. Bend your hips back as far as you can.
- Squat. In a squat rack or cage, grasp the bar as far apart as is comfortable and step under it. Place it on your lower traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack.
- Andrew Gutman
- Front Squat. Powerlifters need to back squat because they’re required to in competition. That said, everyone else may want to consider ditching this squat variation for its front-loaded brother, the front squat.
- Bulgarian Split Squat. Elevating your leg on a bench creates instability and increases the exercise’s range of motion. The Bulgarian split squat’s instability forces you to balance, which recruits smaller stabilizing muscles in your hips and quads.
- Leg Press. The leg press doesn’t have you load your torso with weight and your back braces against a pad, which gives you more driving force. As a result, you can load this exercise up with more weight relative to most leg exercises.
- Romanian Deadlift. This deadlift variation is nearly identical to the standard deadlift, except that you lower the weight to mid-shin level. Therefore, you use less weight and lift with greater control.
Dec 21, 2020 · 'Don't skip leg day' is a saying for a reason—lower body workouts might not provide the immediate returns of an upper body pump session, but leg day training can be just as rewarding, if not ...
- Lee Boyce
- Goblet Squat. How to: Stand with feet hip-width apart and hold a weight in front of chest, elbows pointing toward the floor. Push hips back and bend knees to lower into a squat.
- Banded Lateral Walk. How to: Place a mini resistance band a few inches above ankles, and stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step left foot out to the side, followed by right.
- Single-Leg Deadlift. How to: Holding a weight in either hand, stand on left leg with palms facing toward thighs. Keep left leg slightly bent while hinging forward at hips, extending right leg straight behind you, until torso is parallel to the floor.
- Sumo Deadlift. How to: Holding two kettlebells or dumbbells, stand with feet slightly wider than hip-width apart, toes pointed out. Position weights in front of thighs, palms facing in.
May 19, 2020 · Leg workouts using body weight For this workout you need nothing more than your own bod. Don’t sleep on bodyweight workouts — they can be just as effective at building muscle, strength, and ...