Leg day couldn’t be any easier and effective. I have chosen these three body weight movements for a great lower body workout that can be done anywhere at anytime.
The split squat is a variation from the classic squat. So why to chose split squat and not squat? For the reason that this move will target more the glutes if you look for aesthetics or if you are looking to build a strong and stabilized performance for Capoeira, Yoga, Sprinting.
SPLIT SQUAT MUSCLES INVOLVED
Quadriceps, hamstrings, glutes and core muscles. The target muscles are the quadriceps and the gluteus maximus, the soleus and adductor magnus assist and the hamstrings, gastrocnemius, gluteus medius and gluteus minimus act as stabilizers.
HOW TO DO SPLIT SQUATS
Stand in front of a box, chair, table, with your arm on the side. Reach your right leg behind you and rest the top of the foot on the box. Bend at the knee and slowly squat down until the right knee is just above the ground or touch the ground, depending of your flexibility. Return to the starting position and repeat. Perform the same number of repetitions on each leg.
FORWARD BACKWARDS LUNGE
HOW TO DO FORWARD BACKWARD LUNGES
Stand with the feet together. Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground. Push into your right heel, come to stand, step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle. Move through 8 to 10 reps on this side and then repeat on the other side. Shake out the legs and repeat for another 3 sets.
HOW TO DO A FROG SQUAT
Stand with your legs in a wide stance, wider than shoulder-width, and do a standard squat. With your hands together, I tend to do them on prayer, bend you knees and shift you hips back as if to sit into a chair lowering until your thighs are near parallel to the floor. This low deep version of the squat targets the adductor inner thigh alongside the gluteal muscles, hips, quadriceps and hamstrings.
LEG DAY WORKOUT CIRCUIT
Do a circuit of 8-10 repetitions (each leg)
Bulgarian Split Squats
Forward Backward Lunge
Rest and repeat 4 more times, rest when needed but keep it short.
Strike this circuit for building stronger legs 3 times a week, you can always use this leg day workout as a warm up for your weight training.
Thanks toSporthalle Wien for facilitating the awesome location.