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‘’ Build Your Legs ’’ complete Program

July 2, 2012 - By Karine Larose, M.Sc.

Temps de lecture 3 minutes

‘’ Build Your Legs ’’ is a complete program to develop the muscles in the lower limbs, including the quads, glutes, and calves. Perform 2 to 3 sets for each exercise. Make sure to use your maximum weight in order to feel noticeably tired after each set. Take a 60 seconds pause between sets. For best results, perform three workouts per week (leave 24 hours of rest between each).

You can add these exercises to your upper body exercises and create a complete bodybuilding program. You can also separate them, exercising the legs on one day, and the upper body the following day. Choose judging on your energy level and the time you have available for each workout.

5 exercises to build your legs

Exercise 1: Jump squat

Target Areas: Legs
Accessories: None
How many: 12
Execution: Position your feet at shoulder’s length and flex your knees while pushing backwards with your glutes so that your knees do not come over your toes (A). With the maximum possible speed, jump (B), come back to initial position, and repeat without taking pauses between repetitions. Avoid this exercise if you have back problems.

Build your legs - Jump squat

Exercise 2: Deadlift

Target areas: Legs
Accessories: Barbell
How many: 10
Execution: Seize the barbell by flexing your knees (A). Look straight in front of you and lift (B) the bar up to a complete extension without locking the knees. Keep your arms straight and avoid pulling with your back (C). Come back to initial position and repeat. Avoid this exercise if you have back problems.

Build your legs - deadlift

Exercise 3: Lunges with rear leg raise

Target areas: Legs
Accessories: Dumbbells
How many: 10
Execution: Put a leg in front of you with a 90° angle at the knee (A). Make a complete extension by transferring the weight on the front leg, and then lift the rear leg while keeping your back straight (B). Come back to initial position, and repeat.

Build your legs - lunges

Exercise 4: One-leg squat

Target areas: Legs
Accessories: Dumbbells
How many: 10
Execution: Hold the dumbbells in your hands while balancing on one foot, and flex your knee as much as possible while pushing your glutes back, without losing balance (B). Come back to initial position by pushing against the ground with your heel. Repeat.

Build your legs- one-leg squat

Exercise 5: Plantar flexion

Target areas: Calves
Accessories: A step and a barbell
How many: 10 to 15
Execution: Stand on the step with the balls of your feet and your heels in the air (A), perform a complete plantar flexion (B), and come back up until you feel a slight pinch in your calves.

Model: Corey Greenaway

‘’ Build Your Legs ’’ complete Program is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2012

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