This leg workout, done with my bodybuilding mom, focuses on maximizing muscle growth and strength. We’ll cover the exercises performed, specific techniques, and cues used for each movement. This workout offers valuable insights for individuals of all fitness levels looking to enhance their lower body training.
We began with a brief 5-10 minute warm-up on the StairMaster, followed by dynamic stretches to increase blood flow, reduce the risk of injury, and prepare for the workout.
My mom and I employ slightly different techniques for certain exercises. For example, on the hip abduction machine, she faces forward, the standard approach, while I prefer a slightly modified stance, facing the machine. This adjustment allows for a deeper glute stretch and greater activation. I also use a wider stance and more external rotation to further emphasize glute engagement. My mom’s method targets the quads more directly. Ultimately, the choice depends on individual preferences and training goals.
We continued with leg press, adjusting foot placement and stance width to target different muscle groups. For a greater quad focus, the feet are positioned lower and closer together on the platform.
Next, we tackled hack squats. Maintaining a slightly narrower than hip-width stance and focusing on proper knee alignment during the movement are key for optimal quad activation and injury prevention.
Romanian deadlifts followed, emphasizing controlled movement and a focus on hamstring engagement. Avoiding excessive weight and maintaining a neutral spine are crucial for maximizing hamstring development and minimizing lower back strain.
We then moved on to Swiss ball triple threats, a challenging hamstring exercise that targets both hip extension and knee flexion. This exercise involves three distinct movements: hamstring curls, glute bridges, and hip thrusts, performed consecutively on a stability ball.
Walking lunges served as a finishing exercise, further engaging the glutes and quads. This compound movement provides a comprehensive lower body challenge and promotes overall leg strength and stability.
Finally, we finished with calf raises, performing high-repetition sets to fully fatigue the calf muscles. This exercise is essential for balanced lower leg development and overall leg aesthetics.
