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The Full Leg Workout for Toned Quads and Hamstrings




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"The routine."

"The routine."

"The routine Tim Gardner, fitness coach and IFBB pro league judge, says "We start out targeting the quads, then transferring to the hamstrings, and then back to the quads, adding some glute isolation.

The Workout

Leg Press: ] (4 x 1

0, 10, 15, 25)

Straight Leg Deadlift: Hold a loaded barbell and at hips until bar at midshin level.
(3 x 10, 15 , 25)

Butt Blaster: Get on hands and knees. Kick one leg straight up, bent at 90 degrees.
(4 x 25)

Narrow and Wide Smith Machine Half-Squat: Using a Smith machine, squat down, but only halfway, keeping constant tension on legs.
(3 x 10, 15, 25)

Leg Curl: Curl the pad of a leg curl machine to butt by exing hamstrings.
(3 x 10 , 15, 25)

Single-Leg Curl: Same move as before, but use one leg at a time.
(3 x 10, 15, 25)

Barbell Hip Raise: Place shoulder blades on a bench and a barbell on your lap. Plant feet on floor and thrust up.
(4 x 50)

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