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What does your lower body routine look like?



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 2 months ago '13        #1
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uoeno  topics gone triple plat - Number 1 spot x21
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icon What does your lower body routine look like?
 

 
So the goal this year is to get muscular glutes, and thicken the quads and hamstrings.

how do y'all go about legs in your week. do you have a seperate day for quads, hams/glutes, and calves?
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20 comments

 2 months ago '05        #2
Se7en Six 76 
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Leg day is leg day brother. Work everything on the same day. Squat rack is the altar. Respect the altar it will respect you.
Pro Tip- don’t start with squats on leg day.
Do either hamstring curls or quad raise machine first to warm up.
Also the abductor machine (yes looks wild pause to use) helps a lot for opening up your hips for squats,

Rule of thumb for any workout routine where you’re trying to build muscle- pump lift followed by a deep stretch lift
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 2 months ago '13        #3
uoeno  topics gone triple plat - Number 1 spot x21 OP
Props total: 90501 90 K  Slaps total: 14146 14 K
 Se7en Six 76 said 🔗
Leg day is leg day brother. Work everything on the same day. Squat rack is the altar. Respect the altar it will respect you.
Pro Tip- donít start with squats on leg day.
Do either hamstring curls or quad raise machine first to warm up.
Also the abductor machine (yes looks wild pause to use) helps a lot for opening up your hips for squats,

Rule of thumb for any workout routine where youíre trying to build muscle- pump lift followed by a deep stretch lift
man i used the abductors for the first time last week ... definitely throwing it into the mix ... had my inner thighs on fire for like 3 days (did like 8 reps in each direction (16 total reps) ... that might have been overki1l ..

good post. I was thinking of seperating hams and quads however, that might be overki1l too.

 2 months ago '23        #4
TexasRangers  topics gone triple plat - Number 1 spot x5
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Deadlift, squats, stairs.
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 2 months ago '14        #5
strungout  topics gone triple plat - Number 1 spot x29
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Learn how to activate your glutes
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 2 months ago '22        #6
Frank White 
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3X10 Leg Extensions
3X10 Ham String Extensions
3X10 Calf Raises
3/10 Leg Press
4X12 hip abductors
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 2 months ago '22        #7
Frank White 
Props total: 5190 5 K  Slaps total: 2623 2 K
 Frank White said 🔗
3X10 Leg Extensions

Day A:
3X10 Ham String Extensions
3X10 Calf Raises
3/10 Leg Press
4X12 hip abductors
Day B:
3X8 Hack Squat
3X10 Leg kickbacks
3X10 Leg extemsion
3X10 Hamstring extension
3X10 Calf Raises
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 2 months ago '22        #8
Skate 
Props total: 11017 11 K  Slaps total: 3052 3 K
Using dumbbells

-16 squats with alternating sidekicks
-deadlifts 12 reps
-10 front lunges on each side with glute kickback
-10 reverse lunges on each side with front kick
-16 to 20 cossack squats
-10 standing side leg raises while holding dumbbell on leg
-12 sumo squats while standing on yoga blocks
-8 one legged glute bridges on each side
-12 glute bridges with soles of feet pressed together
-2 sets of hamstring curls, 10 to 12 reps
-2 sets of leg extensions, 10 to 12 reps

Calf workout
1 minute of calf raises
1 minute of feet outward calf raises
1 minute of feet inward calf raises
1 minute of heel ups
1 minute of plie squats
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 2 months ago '17        #9
R Shackleford 
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Lower body stuff, mostly ;)
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 2 months ago '06        #10
Hit Em' Up 
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Squats, good mornings, leg press, walking lunges with kettlebells, finish of with high rep/dropsets leg extensions and ham curl. Feel that burn.
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 2 months ago '13        #11
uoeno  topics gone triple plat - Number 1 spot x21 OP
Props total: 90501 90 K  Slaps total: 14146 14 K
 Hit Em' Up said 🔗
Squats, good mornings, leg press, walking lunges with kettlebells, finish of with high rep/dropsets leg extensions and ham curl. Feel that burn.
word u do legs 1ce a week?

 2 months ago '23        #12
blkmanisgod  topics gone triple plat - Number 1 spot x4
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 Mick Dundee said 🔗
Using dumbbells

-16 squats with alternating sidekicks
-deadlifts 12 reps
-10 front lunges on each side with glute kickback
-10 reverse lunges on each side with front kick
-16 to 20 cossack squats
-10 standing side leg raises while holding dumbbell on leg
-12 sumo squats while standing on yoga blocks
-8 one legged glute bridges on each side
-12 glute bridges with soles of feet pressed together
-2 sets of hamstring curls, 10 to 12 reps
-2 sets of leg extensions, 10 to 12 reps

Calf workout
1 minute of calf raises
1 minute of feet outward calf raises
1 minute of feet inward calf raises
1 minute of heel ups
1 minute of plie squats
What is heel ups?

 2 months ago '22        #13
Press Enter  topics gone triple plat - Number 1 spot x175
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 blkmanisgod said 🔗
What is heel ups?
This grown a$s herb

 2 months ago '22        #14
Skate 
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 blkmanisgod said 🔗
What is heel ups?
Those last 5 calf exercises i got from this video. He does the heel ups at 3:38

🔗


My first time ever doing that video i had problems walking for 2 days. Now i do that while holding a 40 pound dumbbell on my back
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 2 months ago '23        #15
blkmanisgod  topics gone triple plat - Number 1 spot x4
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 Mick Dundee said 🔗
Those last 5 calf exercises i got from this video. He does the heel ups at 3:38

↪🔗

My first time ever doing that video i had problems walking for 2 days. Now i do that while holding a 40 pound dumbbell on my back
Supreme Props
emoji


That channel got a new subscription from me
emoji
+1   

 2 months ago '22        #16
Skate 
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 blkmanisgod said 🔗
Supreme Props
emoji


That channel got a new subscription from me
emoji
Yeah thats a good channel, they have alot of quick workouts for when people are time strapped

Theres also this ab workout ive been doing

🔗


I know people got different ways of training their core, i like to do 10 minutes everyday or at least 6 days a week. Using just a 10 pound dumbbell has been a gamechanger, i seem to always have at least some core definition now even if i eat too much
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 2 months ago '23        #17
blkmanisgod  topics gone triple plat - Number 1 spot x4
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 Mick Dundee said 🔗
Yeah thats a good channel, they have alot of quick workouts for when people are time strapped

Theres also this ab workout ive been doing

↪🔗

I know people got different ways of training their core, i like to do 10 minutes everyday or at least 6 days a week. Using just a 10 pound dumbbell has been a gamechanger, i seem to always have at least some core definition now even if i eat too much
Good looks!!
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 2 months ago '16        #18
Ravishing  topics gone triple plat - Number 1 spot x4
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I use a full body routine. The lower body exercises in my rotation:
Squats

Leg Curls - I rotate between lying and standing

Reverse lunges - I hate these but they obviously work, hits both your quads and glutes

Leg Press

Romanian Deadlift

Deadlift


Edit just peeped that it’s a 4 week old question oh well. Hope you’re on your way. I would also recommend bridges or hip thrust for glutes
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 1 month ago '17        #19
lil boosie vert 
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Squats / lunges/ trap bar deadlift/ rdls are my mains

been more focused on mobility lately, watching a lot of kneesovertoes guy

get all those joints super loose and healthy before i keep going bigger on the weights

 1 month ago '23        #20
Yopa 
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If you want buns of steel do leg curls g bench leg lifts
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 2 days ago '22        #21
Skate 
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 Yopa said 🔗
If you want buns of steel do leg curls g bench leg lifts
Pilates and ballet inspired workouts are also great for the glutes. I do this once every few weeks instead of my normal leg calisthenics routine

🔗


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