If you watched my story I’m a little early but technically i..
🕑 Added 2021-01-30 07:33:14 +0000 UTC
If you watched my story I’m a little early but technically it’s tomorrow 😉😉
HERE IT IS 🔥 the gym leg workout with exercises you’ve never seen me do before!! 💃🏽 I promise this will have your glutes, hammies, and quads burning 🥵🥵 these exercises involve using machines you would find at most gyms!
LETS GOOO ⬇️
1️⃣ LOADED HACK SQUAT: love this exercise cause it really is the ultimate lower body lift 😍 your gonna feel this in your glutes, quads, hamstrings, and even calves. But mostly those quads 🔥 it’s safe to get as low to the ground as you can since you have proper support. SO DROP IT LOW! Push through your heels. I loaded a 25 pound weight on and did 10-15 reps.
2️⃣ SQUAT LUNGE: Okay, so this machine can be used in two ways ✌🏼 with your body facing away from the machine, you can load on a comfortable weight and do regular squats. On this day, I switched positions and used it to do deadlifts!! Keep a slight bend in your knee and make sure your feeling that pull in your hammies and keeping your back straight 💯 I did 10 reps with 95 pounds total 😜
3️⃣ HYPER BACK EXTENSION: this one may look easy.. but it sure isn’t. This exercise will challenge your posterior chain (glutes, hamstrings, AND lower back). But also your core a bit as well 👊🏼 hold your chosen weight (mine was 25 pounds) tight to your chest with crossed arms. Go lowww for this one, and when coming up imagine squeezing together your glutes, and stop when your body is parallel to the floor. DON’T OVEREXTEND! Keep that tension in your upper glute 🍑 I did 10-15 reps!!
4️⃣ HIP AB DUCTION: (I’m separating the word cause OF won’t let me post it 😂🥺) Oooo do I love this one! This will target the gluteus medius, minimums, and maximus! But mostly those smaller ones on the side 😉 I also feel this in my outer thigh and core. It’s a great isolation movement! I recommend doing one set of pausing sets on the outward movement, and one set pulsing. I used 100 pounds for about 20 reps total.
5️⃣ LYING HAMSTRING CURL: I think we can all agree the main target here is the hamstrings 🤯 it’s a great isolation exercise if your trying to build up that muscle 💦 it also works the calf muscles. Adjust the pad so it rests just above your heels. I like to lower the speed on the eccentric movement. I did 10-12 reps with 60 pounds.
6️⃣ GLUTE PUSHDOWN: this is done with the assisted pull up bar. Main target being the glutes 🍑 like a single leg press! I always feel it in my calves as well 🤔 keep your foot flat and stable in the middle of the pad. Push through your heels, keep a grip on the handles but try not to let your upper body assist you. I did 10-15 reps with 115 pounds.
7️⃣ CURTSY LUNGE WITH BARBELL: this gonna mainly target quads and glutes 🍑 it will test your stability 🥺 keep your chest high! I did 10 reps with 70 pounds.
ONE MORE LEFT ☝🏼
8️⃣ VERTICAL LEG PRESS WITH SMITH MACHINE: I am ALWAYS sore the next day after these 🔥 it’s an all around great lower body workout. I recommend using a mat to support and cushion your back. I like to push through my heels so I feel it more in the glute as opposed to the quads. Start with a spotter, until you can learn un-racking and re-racking the safeties by yourself 🥺 I did 10-15 reps with 140 pounds.
YOU SURVIVED! Did you? 🥰 I hope you try some of these on your next leg day!
