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Luscious Legs!

Lower Limb routine with emphasis on glutes and hamstrings

Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

Here is a lower limb routine I devised to get those legs in shape for summer!

 

A Front Squats 8 - 10 4 sets 90s rest

 

B Podium Romanian Deadlifts 10 - 12 4 sets 60s rest

 

C Bulgarian Split Squats with front foot elevated 10 - 12 4 sets 60s rest

 

D Barbell Hip Thrust 10 - 12 3 sets 90s rest

 

E Lying hamstring curl superset with Leg Extensions 12 - 15 3 sets 60s rest

 

To really get the most out of the routine, squeeze the targeted muscle when doing the exercise and really emphasise the eccentric (negative) portion of the lift. Don’t be afraid to go heavy but make sure you have control.

 

Let me know what you think!

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Hawk_Given
Hawk_Given g Hawk Given
170 Post(s)
170 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Looking to change up my leg routine. This looks great! Will give a go!! I will let you know.

MS Athlete BS, Medical Technology (ASCP) BS, Organizational Leadership and Supervision I Give God all the glory! That is where I find true strength!
Powergirl
Powergirl g Heidi Hansen
13 Post(s)
13 Post(s) Gender: Female Goal: Gain Muscle Date Joined: April 4, 2014
Posted

I guess it looks like an okay routine, but I don't think it's for me. I'm not huge on isolating muscles and I like to get the most work done in the fewest movements possible. Maybe I'll try it on a fun day. Those are the days I don't have to follow any routines for powerlifting and do lifts not specifically geared for powerlifting.

Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Powergirl

I guess it looks like an okay routine, but I don't think it's for me. I'm not huge on isolating muscles and I like to get the most work done in the fewest movements possible. Maybe I'll try it on a fun day. Those are the days I don't have to follow any routines for powerlifting and do lifts not specifically geared for powerlifting.

Just out of curiousity why is this just an okay routine? It's not really isolating muscles either that much apart from lying hamstring curl and leg extension.

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Powergirl
Powergirl g Heidi Hansen
13 Post(s)
13 Post(s) Gender: Female Goal: Gain Muscle Date Joined: April 4, 2014
Posted

for me, it is largely because of where I workout. It's difficult to get much space and while the barbells are fine once I get it, getting another piece of equipment is somewhat difficult and so then it takes a long time. I actually did it today, since I got a sunburn on my back and so I couldn't do backsquats. It was good, just time consuming, but I do workout at a busy gym.

M_Levesque
M_Levesque g Michelle Levesque
113 Post(s)
113 Post(s) Gender: Female Goal: Lose Fat Date Joined: October 10, 2013
Posted

Dan

 

I think it's a great routine! I like to switch up my leg days depending on where I workout. Legs are my last body part to see definition, as they haven't yet lol. So I spend 2 hours on a good day really targeting them. If I want a faster workout I follow this routine:

 

Lunges x 15 reps (I do single leg lunges with the back leg on the bench)

Squats x 15

Sumo Squats x 15

Romanian DL x 15

Stiff DL x 15

Glute kick back for 1 min

butt ups for 1 min

 

Repeat 3 times, no break in between the above. I use 5-8lbs dumbbells for now until I decide to go heavier. If I go hard enough it takes a good three days before walking normal again. Last time I did this I had a smith machine nearby so I threw a 10 on each side and did three sets of squats in between each rotation of the routine for 9 sets total. What a burn!!

 

Working to inspire others while staying as fit as possible! Instagram: Eat_Lift_Inspire Twitter: Eatliftinspire
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