It's always tempting to skip the leg day, mostly because nobody likes the DOMS, which tend to follow, but no strength training plan is complete without at least one leg-oriented workout a week. To make sure you never had to fight for leg day exercises, we spoke to Andy Page, a strength and conditioning coach, at the new Pure Sports Medicine Chancery Lane clinic.
Here are the most important exercises for beginners of Page. Advanced and advanced in the gym as well as some of our favorites.
Exercises for Beginner
"Every lower body program should build on the ability of Squats," says Page The Mug Squat is the ideal way to perfect the movement before joining its more complex cousins passes.
"Hold a kettlebell or dumbbell close to your chest, push your hips back and slowly squat down until your thighs are parallel to the floor. From this position, stop and guide with your chest. When working in front of a mirror, you can keep your knees in line with your feet and torso. "
" The step-up is an ideal introduction to the world of single-leg exercises. "Says page. "Set the step to a height that means the thigh on your leading leg is not parallel to the floor."
"When holding dumbbells by your side, place your foot securely on the step and drive powerfully High The gluteal muscles are on the same side as your leading leg. Bring up the opposite knee and stand on the step to complete the movement.
"The gluteal muscles are often overlooked, but they are an important muscle group," says Page. "Strong glutes make walking and squatting easier and help to stay injury-free. One of the most common causes of low back pain is bad buttock activity.
"The bridge is a great way to work on the gluteal muscles. If you lie on your back with your knees bent, feet flat on the floor, squeeze your buttocks muscles together and press your heels into the floor to put your hips in a bridge. You should finish with a straight hip and firm belly. "
Place your feet hip-width apart and your toes point slightly outward. Keep your back straight, bend your knees and lean back until your thighs are parallel to the floor (or as close as possible). Then you explode straight up and press through your heels in a jump. Land quietly and go straight to the next repetition. Try to do either three sets of ten repetitions or three sets of 30 seconds.
Phillips screw with hexagonal rod
"Deadlift is a great way to build strength in the rear chain The back and lifting with the hexagonal rod makes it much more accessible," says Page.
"When you are in the hex bar, hold both handles and lower your hips so they are as close to your hands as possible. Slowly apply tension to the bar and then stand up, squeeze through the glutes to lift the bar. Keep your chest up during the entire movement. Properly designed, the hexagonal deadlift is a great option for those who have been suffering from orthodox deadlifts for years.
Lunge with Dumbbells
"The ability to charge with good shape has many other great sporting benefits, as well as strengthening your thigh muscles, quads, glutes and hips," says Page. "With a dumbbell in each hand, jump forward and bend your front knee until your back knee is just above the floor, then head back up. Pass the back leg to initiate the next lunge and go forward to continue the movement. Concentrate on keeping your torso upright.
One-legged Romanian deadlift
"This involves balance, proprioception (your sense of positioning of your body parts), and ember control, as well as thigh muscle training," says Page. "How to get the most out of your workout time.
" When holding a kettlebell or dumbbell in your left hand, lift the left leg just behind you and lean forward over your right leg, using your hips push backwards and feel the trail along the right thigh. Practice turning to the mirror to keep your head up and your back straight, and make sure you are moving in straight lines and not walking over the pillar.
Monopod Gluteal Bridge
Lie with your knees bent on your back and feet flat on the floor. Pull out one leg and keep the thigh in the same position. Push through your heel and lift your hips until your knees, hips and shoulders are in line. This also makes your core muscles difficult, as they have to work overtime to keep their balance.
Work one leg at a time and aim for three sets of ten reps per leg. If you want to contribute to the challenge, put a weight on the abdomen and pelvis.
While some leg exercises increase your strength, this plyometric exercise improves your strength and can also mean a real boost in your pulse. Find the plyo box in your gym – choose a height that you're sure you'll be able to land comfortably – and face off. If you look at the box, pick a spot to land on, crouch down to half the depth to generate energy, explode up and swing your arms forward to make sure your jump is yours brings to the box. Land gently, bend your knees to absorb the shock, and then get up. For the sake of the knee, step back from the box instead of jumping.
Advanced Leg Exercises
"If you can master the king of lower body exercises, you'll see the effects on her lower body and core strength, shoulder stability, and mobility from the shoulders to the ankles," Page says. "Hold a bar over the top of your head, hands wider than shoulder width, squat down as far as possible, and return to the starting position with buttock muscles. Start with light loads until you master the technique – and prepare for a challenge! "
TRX Bulgarian Split Squat
" This train calls for both the stability of the individual legs and the rear chain very hard, "says Page. "The position should resemble a lunge and target similar muscle groups – the difference being that more muscle fibers are recruited."
"Take one of your feet off the rig with the grip of a TRX (or any suspension trainer). keep your head up Sit on your stiffened leg. Be sure to push back with the leg suspended and keep the upper body upright during exercise to minimize strain on the knee and maximize activation of the gluteal muscles.
"The slower the two Olympic lifts, the cleaner a fantastic way to build power and explosiveness," says Page, and the Hang clean is a great version of the train because it does not require much agility, to be perfect.
"Start with the pole in the middle of the thigh and lower yourself into a powerful jumping position. Then you forcibly extend your ankles, knees and hips to guide the bar to your shoulders. Drop under the pole and swing your arms around the front of your shoulders. You should definitely ask one of the trainers in the gym for a few tips before you try it for the first time. "