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Build Beautiful Legs and Glutes | Full Workout
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Build Beautiful Legs and Glutes | Full Workout
Beautiful legs are all about strong curves. Creating hamstring peaks, quad sweeps, and round glutes is today's goal. This workout will focus on these areas. It's important to find a balance between a weight that's heavy enough to be challenging, yet still light enough that you can maintain proper form and tempo throughout the set.
As you work to build, remember to track your weights used. This will help you make progress over the weeks. Add 5-10% in volume or in amount of weight lifted each week over 90 days. If you're not able to do this, try slowing down the tempo of the eccentric portion of the rep, add in pause reps, or even do some partials to make the exercise more challenging than the previous week. The longer you train, the more you'll be able to lift intuitively. After your training block, take 5-7 days to deload, and then you can begin a new training block. When you come back after a deload, you won't need as much volume to get the same results, so you're able to scale back up as the weeks go on.
The workout:
1. Barbell sumo deadlift, slow negatives
2. Kneeling good morning on Smith
3. Cable squat
4. Toes-in iso hold leg extensions
5. Seated leg curls, forward lean
6. Abductor machine, lean back
Keep your tempo on the slower side, as this will help with improving your mind-muscle connection.
What would you like to see next? Please let me know in the comments. Thank you so much for watching! I love you all :)
Beautiful legs are all about strong curves. Creating hamstring peaks, quad sweeps, and round glutes is today's goal. This workout will focus on these areas. It's important to find a balance between a weight that's heavy enough to be challenging, yet still light enough that you can maintain proper form and tempo throughout the set.
As you work to build, remember to track your weights used. This will help you make progress over the weeks. Add 5-10% in volume or in amount of weight lifted each week over 90 days. If you're not able to do this, try slowing down the tempo of the eccentric portion of the rep, add in pause reps, or even do some partials to make the exercise more challenging than the previous week. The longer you train, the more you'll be able to lift intuitively. After your training block, take 5-7 days to deload, and then you can begin a new training block. When you come back after a deload, you won't need as much volume to get the same results, so you're able to scale back up as the weeks go on.
The workout:
1. Barbell sumo deadlift, slow negatives
2. Kneeling good morning on Smith
3. Cable squat
4. Toes-in iso hold leg extensions
5. Seated leg curls, forward lean
6. Abductor machine, lean back
Keep your tempo on the slower side, as this will help with improving your mind-muscle connection.
What would you like to see next? Please let me know in the comments. Thank you so much for watching! I love you all :)
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