Quick lil after work leg session! ———————————————-
This is my second leg day, where I try to go a bit heavier. However, I was sharing all the weights with my coworkers so I had to make do with less.
1️⃣ Paused sumo deadlifts- I added the pause to make them “heavier” without having the extra weight. A pause (at about just below the knees with the bar) also can place more emphasis on the 🍑 ➡️ 4 sets of 12.
2️⃣ Heel elevated front squats (quad focus)- Since I didn’t have the squat rack or weight for heavy front squats, I decided to burn out my quads with these instead. Raising your heels on a platform or weights will cause your center of gravity to move forward and recruit your quads more. ➡️ 3 sets of 20 holding a 45 lb plate.
3️⃣ Bulgarian split squats- We meet again 😫 I include these on both my light and heavy day because I’ve avoided them for months (which means I need to do them more 😅). Don’t let these fool you, they’re super challenging. I hold more weight (45 lb plates) and therefore do less reps on my heavy day. ➡️ 3 sets of 12 reps per leg. Ideally I’d dip deeper for greater ROM, but the plates prevented that. Still felt it! 🔥
4️⃣ Single leg hip thrusts- Last exercise to burn out my glutes! I held a 25 lb plate on my hip, but you could do these with just body weight. ➡️ 2 sets of 20 per leg. ————————————
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