I’m going to introduce you to a quad workout that doesn’t just build muscle but also enhances your performance and aids in injury prevention. But before we dive into the workouts, let’s get a solid understanding of the anatomy of the quadriceps, explore their true function, and discuss why your current quad exercises might not be as effective as they could be.
If your legs are still sore 1-2 days after a leg workout, this is normal and means that your leg muscles are repairing themselves and growing muscle tissue. It’s best not to train legs two days in a row, and if your legs are still sore after a second day, take an extra day of rest to allow the muscle repair and growth process to continue.
The best legs workout at home doesn’t require any equipment, but increases the intensity of the exercises to help you build muscle and strength. The best home legs workout is: • Anterior Chain – Bodyweight Squats • Posterior Chain – Bridge Marches • Explosive – Bodyweight Swings • Rest 30 seconds • Corrective 1 – Jane Fondas x 30 seconds each leg • Corrective 2 – 1 1/2 Rep Adductor Slides x 30 seconds each leg • Rest 30 seconds
To workout legs you’ll want use exercises that target each of the leg muscles and function of the legs and work the legs through all three planes of motion. You’ll want to choose exercises like Barbell Squats, Barbell Hip Thrust, and the Bulgarian Split Squat to make sure you’re fulfilling those requirements.
The best leg workout will hit all the leg muscles and work the legs through all three planes of motion. Here is the best leg workout according to these science-based principles: • Barbell Squats • Barbell Hip Thrust • Bulgarian Split Squat in Hi-Low Fashion • Bodyweight Plyo Bulgarian Split Squats • TKE Drop Lunge • Dumbbell Goblet Adductor Lunge • Hip Band Ladder
To strengthen the legs, three of the best exercises are Barbell Squats, Barbell Hip Thrust, and the Bulgarian Split Squat.
