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- LEGS - NINE EXERCISES FOR THAT AWESOME POSTERIOR
Hi everyone,
IT’S. TIME. FOR. LEGS!!!!!!!!!
You guys have all read some of the previous articles like, 'The BIG Three' (beehiiv.com), and 'The Key To Exercise Mastery' (beehiiv.com). These articles contain elements of leg exercises that you can use; especially, 'The Key To Exercise Mastery' (beehiiv.com), that contains a sample of a leg session within the BASE MESOCYCLE.
Today, I want to give you a comprehensive list of nine leg exercises that work all areas of the legs:
Exercise | Muscle Groups |
|---|---|
Barbell Back Squat | Thighs (quads), Glutes, Obliques, Hamstrings, Hip Abductors, Lower Back, Shoulders |
Barbell Lunges | Thighs, Glutes, Hip Flexors/Extensors, Lower Back, Shoulders, Obliques |
Double-Dumbbell Lateral Lunge | Hip Abductors, Thighs, Glutes, Lower Back, Hamstrings, Shoulders |
Hip Abductor (on Machine) | Hip Abductors |
Hip Adductor (on Machine) | Hip Adductors |
Hamstring Curl (Lying- Down Machine | Hamstrings, Glutes, Obliques |
Seated Leg Extension (on Machine) | Thighs, Glutes, Obliques |
Barbell Reverse Lunge | Thighs, Hip Extensors/Flexors, Glutes, Lower Back, Hamstrings, Shoulders, Obliques |
Pistol Squats | Thighs, Hamstrings, Hip Extensors/Flexors, Lower Back, Obliques, Hip Adductors |
Notes: I didn’t include the breathing and internal oblique muscles, because I think the list of muscles used is long enough already, and it would become cluttered.
The isolated leg exercises are naturally going to use less muscles, however, the isolated exercises are excellent for exercise prehab/rehab, for those who are in the ‘RECOVERY’ and ‘BASE’ MESOCYCLES.
The pistol squat is an excellent addition, because it’s a single-leg exercise that requires you to sink your bum all the way down to the floor whilst keeping one leg extended straight out in front of you - this is why it works so many different muscle groups at once!
BONUS:
An addition to all the above exercises can be the ‘Pallof Hold & Press’ - bet you never thought I’d say that?
While you are using your arms for this movement, your are working your entire posterior chain!
Mid-Back
Lower-Back
Glutes
Hamstrings
And Calf’s (to a certain degree . . .
Are all being exercised (especially during the ‘Hold’), which makes it an excellent addition to this comprehensive list of leg exercises.
Thanks for reading!
Brad
Tel: 07376 941640
Email: [email protected]
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