Leg Workout – Quads, Glutes And Hamstrings Workout & Isolation Tips
Today I am going to show you a leg workout, that will take in the quads, glutes and hamstrings. I want to start of by saying well done for reading this post because the legs are an often forgotten body part, but very important.
As well as helping you get good looking legs; working the legs also gives other great benefits like elevating muscle building and fat burning hormones.
So, lets get right into the tips for the quads, glutes and hamstrings. I will start of by showing you some isolation tips to bring up any lagging parts or areas you want to improve. You can also see a full leg workout further down the page.
Glutes Not Firing
If you are having problems activating the glutes, you are best trying to experiment with different exercises that will activate them. One exercise that tests have shown to activate the glutes the most is the hip raise and variations of this exercise.
Therefore you can start of with one leg hip raises. Once you can do over 10 easy reps of these, move onto the barbell hip raises and add as much weight as you like for the rep range you want to hit. If you want a bigger butt – do more volume. If you want more strength – do less reps with more sets and increase the weight.
Another great way of greatly improving your glutes is with sprints. Sprinting is very underused, but amazing for the glutes and other legs muscles. Have a look at Olympic sprinters legs and you’ll see what I mean. You can do normal sprints or hill sprints outside – do around 6-8 sprints. If you want to do sprints in the gym you can do them on a treadmill. This article will show you how to do that: Click here for treadmill sprints
The hamstrings respond best to rep ranges of around 6-8 reps due to their genetic make up. Therefore you are best sticking to this rep ranges on your hamstring exercises. If you want your hamstrings bigger then you will need to do more volume, keeping in mind the recommended rep ranges. Which means that you have to add on more sets to do more volume. Something like 4-6 sets with a rep range of 6-8 reps will fire up your hamstrings.
Good exercises for the hamstrings are hamstring curls, glute/ham raise, hip raises, good mornings and stiff leg deadlifts. The glute/ham raise and hamstring curls will target and isolate the hamstrings the best.
Hamstrings also respond really well to sprints, so get doing them if you want better hamstrings and butt. I mentioned this in the ‘Glutes Not Firing’ section above. So read that if you like, if you have not already done so.
How To Get Bigger Quads
The quads muscles respond very well to strength and volume training (among others). Therefore it is a good idea to use a wide variety of sets and rep ranges on the quads.
There is one fantastic method I would like to show you, or remind you about now. This is something known as breather squats. These can be added to your current routine and are also great for getting a great quad workout done in minimal time.
Breather squats are fairly simple to explain but they are brutal to do, to be honest. You can read how to do them below:
1. Preferably use a squat rack for these, but a lone barbell or squat machine will also do.
2. Pick a weight that you can do a maximum of 10 reps with.
3. Start doing squats and do 10 reps, then keep the barbell on your back.
4. Stand with the barbell on your back and take a couple of deep breaths.
5. After a short rest begin doing squats again, for as many as you can.
6. Again, stand with the barbell and take some deep breaths.
7. Start doing reps again when you can take regular rest when needed.
8. Keep doing this until you have done 20 total squats.
Basically – you do 10 squats, rest, do more reps when you can and keep doing this until 20 reps are done. And that’s how you do breather squats. They are pretty quick to do and can be added to almost any workout. Do not let the simplicity or short time fool you though, breather squats are brutal to do. But they are a great way to get bigger quads and overall leg mass.
All the advice above showed you ways that you can increase individual muscles on your legs. If you want a complete workout to show you this all fits together you can see it below.
Leg Workout For The Quads, Glutes And Hamstrings
1. Squats (alternate with Deadlifts each workout): Set 1 – 8 reps; Set 2 – 6 reps; Set 3 – 4 reps; Set 4 – 8 reps; Set 5 – 6 reps; Set 6 – 4 reps
2. Barbell Weighted Hip Raise: 3 (sets) x 6-8 (reps)
3. Bulgarian Split Squats: 3 x 10-12
4. Hamstring Curls: 3 x 6-8
5. Optional exercise for lagging body part
6. Optional exercise for lagging body part
Leg Workout For The Quads, Glutes And Hamstrings Explanation
The workout above should be performed as noted – workout through the sets and reps and shown, then move onto the next exercise.
Take 1-2 minutes rest between each exercise as required.
The first four exercises are big compound movements and will form the important basics of your leg workout. For the last two exercises I have left two optional spaces for you. This is where you can add in any extra exercise to work your preferred or lagging muscle group. You can also add in some sprints here or whatever other exercise and technique you like. You can use any of the methods shown above that tickles your fancy.
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