Are you willing to build bigger muscular legs? Then follow these tips and workout to maximize your leg training results. Well developed legs is the foundation of strong and powerful athlete. The largest muscles in your body are in your legs, so you want to work them hard. On leg day more than any other, effort correlates with success. In order to build bigger legs, hamstrings, and glutes, you must want to quit—and then not succumb to that wish.
To get perfect muscular legs you need to make your legs scream. Attack your big lower body muscles by following these 6-move workout. Don’t fear it. Just try it!
1. Isolated Jumping Lunges
Jumping Lunges works hip flexors, glutes, and legs. Stand with your feet together, elbows bent 90 degrees. Lunge forward with your right foot . Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor , and land in a lunge with your left leg forward. You need to perform 4 sets of 2 minutes each leg. You can take rest of 1 minute while switching the legs.
2. Kettlebell Dead-Lifts
Kettlebell Dead-lifts are designed to help the body with cellular energy and cardiovascular endurance. The dead-lift is an incredibly functional, hip hinge exercise that is excellent for building size and strength in the posterior chain.
Perform 10 sets of 5 while taking 4 seconds to go down into the dead-lift. Super-set this movement with front squats. First keep the two dead-lifts on the floor at your side and bend down, maintaining a straight back. Grab the kettlebells and pull your shoulder blades back and focus on keeping your weight on the heels. Squeeze glutes , fire your hips and pull the kettlebells to the standing position.
3. Kettlebell Front Squat
This is one of the most effective exercise to improve your stability and strength. You should perform 10 sets of kettlebell front squat with 10 repetitions. The most important point while performing this exercise that you must remember is balance the weight and then lift on your heel and big toe and do not allow the weight to shift on outer feet. Rest the kettlebells on front of your deltoids and your arm should make an angle of 90 degrees from the ground. While performing this exercise keep your elbows up and lower your hips to heels for 4 seconds. Before finishing the move, squeeze your glutes and drive up.
4. Plyometric Depth Drop
This exercise is designed like other similar dynamic exercises to boost the power output of your muscles . The exercise capitalizes on the increased power that it is generated in our muscles when a lengthening (eccentric) muscular contraction, immediately proceeds a shortening (concentric) contraction in the same muscle group. Perform as many repetitions as you can in 1 minute. You can take rest of 40 seconds and you should perform a total of 5 sets.
You can use a platform two-feet or higher and jump off that platform and land with your legs in a 90 degrees position. Stand-up and repeat.
5. TRX Hamstring Holds
To perform this exercise lie on your back, feet under the anchor point. Put your heel in the bottom straps of your suspension trainer but don’t push your foot through. Your toes stay in front of the handle but the bottom strap loops around your achilles tendon/ankle.Extend your body and raise your hip. Now bend one knee at a time and bring it towards your chest. Alternate in a fluent manner without letting the suspension trainer slip or rub against itself. Keep your knees bent and your heels close to your tailbone. Raise the hip towards the sky and squeeze the flutes on top of the range. Lower slowly and bring your lower back to the ground or just off the ground and repeat. Perform 3 sets of 20 seconds hold. You can also take rest between the sets of 30 seconds.
6. Single-Leg Calf Raise
Position toes and balls of feet on calf block or elevation with heels and arches extending off. Place hand or hands on support for balance. Lift one leg to rear by bending knee. Raise heel by extending ankle as high as possible. Lower heel by bending ankle until calf is stretched. Repeat. Continue with opposite leg. Perform 4 sets of 12 repetitions on each leg. You can also perform hamstring stretches in between the sets.