🦵🏼How To Train Your Legs (Science-Based)

⚡3 Movement Patterns To Develop Your Legs!

1️⃣ First, we have a squat pattern, which mostly trains knee extension and will target your quadriceps. Both barbell Back Squats and Split Squats are great options for training this movement pattern.

2️⃣ Secondly, we have a hip hinge variation. This basically refers to doing deadlifts. I am a big fan of doing Romanian Deadlifts since this allows you to isolate a hip hinge and focus on hamstrings training [1].

3️⃣ And thirdly, we have a bridging pattern, which can be trained with exercises like a Hip Thrust. This bridging pattern focuses mostly on the glutes [2].

📚 Scientific References (PMID):
1. 30662500
2. 31191088

[zortelno]

Spoilers: the calf training post never comes because nobody trains calves