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Tip: The best single-leg exercise for the mass



Leg development is king when it comes to building mass and working the metabolism hard. In the gym, you will not find many tall, strong people who are not regularly taking the squat rack and leg press machine.

However, the construction of the lower body does not have to be two-sided (bipedal). We now know that you can make massive profits with one-sided (one-leg) exercises. With coaches like Mike Boyle and Ben Bruno, one-leg work is seen as an option not only for building performance but also for maximizing size potential.

The legs are equipped with too many muscles to rely on bilateral forces alone. Abductors, adductors, and gluteus medius are just a few muscles that do not maximize their potential without stabilizing the leg alone. To take advantage of this potential and move your leg forward, perform the deadlift with one-legged hex / trap bars:

This variant holds the back leg on the hex bar to accomplish what is closer to a closed chain. If you hold back your leg, the rigid shape is emphasized and the ability to go all the way back into the posture.

Stand in a strong posture from the lower position and make sure your arms are completely perpendicular to the ground. Descend with your hips back until the beam touches the ground.

Try 3 sets of 8 reps each. Increase the repetitions in front of the sets as you go forward.


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