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Thread: Legs!
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05-08-2012, 09:40 AM #31
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05-08-2012, 12:48 PM #32
-Squats low as you can go without loosing form or hurting your back an knees
-one legged lunges on smith machine. Lunges back not letting the back leg touch the ground if you need to touch the ground , lunge down touch back leg but befor lifting up lift back leg and squeeze the Glutes on the side you are isolating. These are very tough but work your ass like no other lunge.
-leg press of course. To really hit the Glutes and Hams put your feet high on platform push with heels. You can also do one legged leg presses.
-super set leg press with sneaky lunges. These are similar to walking lunges only you do not stand up after each lunge you want to stay In a lunge position the whole time powering forward and staying low. Make sure your going deep enough to hit Glutes.
-hack squat super set with leg extensions
-cable kick backs
- seated leg curl
- lying leg curl
- stiff legged dead lift..For support have someone stand behind you with their foot against the back of your heels. Feet together and knees slightly bent do not lock knees ever!
There you have it. Killer full leg work out
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05-08-2012, 12:58 PM #33
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05-08-2012, 02:03 PM #34
I want to build the top part of glutes more... Squats are good but I need more isolation work for that top part of glute. I'm not dissing squats by the way I love squatting but they've mainly just built up my quads/legs.
see this article...I found this to be true in my case squats mainly developed my quads and spinal erector strength...glutes not as much
http://www.t-nation.com/free_online_...the_glute_myth
additionally it has nothing to do with squat formLast edited by Romina81; 05-08-2012 at 02:22 PM.
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05-08-2012, 03:46 PM #35
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05-08-2012, 03:57 PM #36
Based of my personal experience lifting, I have found isolation exercises do little in helping to build Glutes. Hip thrusts are a waste of time to me. Sure, they are good as a burn out or maybe as a pre glute workout exercise but I have not seen any Gaines from those types of excersise. And they are easssyyyyyyy...You need weight and range of motion to build Glutes. Along with diet and consistency. If your sitting back far enough and going low enough you will definitely hit the Glutes. A lot of girls are scared of squats and avoid them but they are definitely key when building your Glutes. And your right, squats require other muscles to be used as well. Including your back and your quads. My point is , you should not completely replace squats with hip thrusts. Just my advice. Maybe superset these two? Legs as a WHOLE need to be done to develop Glutes girly
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05-08-2012, 04:06 PM #37
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05-08-2012, 09:09 PM #38
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05-09-2012, 12:33 AM #39
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05-09-2012, 07:32 PM #40
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05-09-2012, 07:48 PM #41
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05-10-2012, 07:07 PM #42
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05-12-2012, 08:19 PM #43
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05-13-2012, 01:02 AM #44
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05-14-2012, 06:24 AM #45
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05-14-2012, 01:07 PM #46
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05-15-2012, 05:48 AM #47
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