Legs are one of the muscle regions that many dedicated individuals find difficult to train, either because it is difficult to create mass in that region or because we do not know how to perform a proper program. The lower body is made up of various muscle groups, but today we'll focus on two in particular. Continue reading to find out more about the quadriceps and hamstrings routine.
We recommend reading Quadriceps Errors and Femoral Errors if you want to understand more about the subject of this article.
Hit It! A Powerful Quadriceps and Hamstrings Routine
Leg training is a tragedy for many people, not because it is a negative thing, but because the muscle mass of the lower body is one of the most difficult to build in general. This is frequently owing to the fact that we are not performing each exercise technique correctly or that we are unsure of a decent regimen for strengthening our lower body, particularly our quadriceps and hamstrings. As a result, we'd like to teach you a regimen that will ensure you improve your leg training in these muscle groups and achieve good results.Before we go any further, we want to make it clear that this is not a deceptive routine that promises great legs in a short amount of time, but rather a realistic routine that helps strengthen and increase muscle mass optimally. Development time is relative, and it depends a lot on your perseverance and diet. Without further ado, the quadriceps and hamstrings workout is shown.
1. Squats and all variations thereof.
We know you're going to say squats again, right? Yes, squats are back. It should be mentioned that this is one of our favorite exercises for increasing quadriceps muscle growth, which is why it will always be included in any respectable lower body routine. They are always suggested to do because they engage all of the quadriceps' strength in the movement, which causes it to be more tense, causing it to stimulate much more, resulting in a growth in muscle mass.Standing up with a straight and erect back posture, with the legs separated at the height or level of the width of the shoulders, is the traditional technique of squatting. The exercise entails bending the knees and lowering to a position that looks to be sitting in the air. We use muscle tension at this point to activate the quadriceps even more. We return to the starting position and repeat three sets of 15 movements, increasing the intensity by using more weight, such as dumbbells or an Olympic bar.
2. Pressing machine
Whether it's a horizontal or vertical position press, this is another crucial exercise for working quadriceps. It's extremely beneficial and quite successful when it comes to increasing muscle mass in that area of the lower body. The most crucial factor to consider when utilizing these devices is the location of the feet, as this will affect various muscle groups.Another crucial factor to remember is to maintain your back straight at all times, as bad posture can lead to injury to this area. When performing knee extensions, keep them semi-flexed rather than fully extended to avoid putting them at risk of injury. Finally, pick a weight that you can control; if you overburden the machine, you will not be able to do the exercise properly and risk damage, such as a rip. 4 sets of 12 repetitions are possible.
Lunges are the third exercise.
Strides or lunges offer for a more dynamic quadriceps workout while also working on body balance. This involves being one of the most popular classic leg strengthening exercises, particularly for the quadriceps. It has two execution modes: stationary and moving. Essentially, the exercise is the same; the only difference is that in one, we alternate between each leg in the same place or position, while in the other, we move.The exercise begins with standing in a straight stance, then moving one foot forward and lowering the body while keeping our back straight at all times. We next return to the beginning position and repeat with the second leg. If we want to apply displacement, we must take the following step forward with the other leg instead of returning to the starting position after descending. This exercise, like squats, can be enhanced with the use of dumbbells. 3 sets of 15 reps each. Continue reading to find out more about the quadriceps and hamstring workout.
4. Hamstring curl while lying down.
To work the complete femoral muscle, a machine workout is highly advised. This exercise is one of the most popular when it comes to leg training because it works not just the femoral but also the entire hamstring, which includes the glutes. Although the exercise is straightforward to carry out, this does not mean that we will perform it.The first step is to find the machine; simply looking at it shows the correct position to take: lying face down with the legs under the exercise lever. The activity consists of flexing the legs back and raising the lever; this will also rely on the weight that we place on the machine; as usual, we recommend using a weight that is appropriate to your lifting capacity to avoid bad training and injury risk. We'll perform four sets of 12 reps each.
5. Perform a deadlift.
The deadlift is one of the most challenging classical exercises for working the hamstrings because it requires a mix of balance, balance, and strength. It's critical to understand the proper posture to adopt when performing this exercise, as a faulty movement can result in serious injuries to the back, hips, and legs, particularly the knees. For this workout, we'll need an Olympic bar, either with or without weight, depending on your current fitness level and lifting capability; you should always keep to this and never push yourself beyond your limits.We stand in front of the bar, which should be on the floor, with our backs straight and our knees semi-bent (keep this position throughout the exercise because it has a greater impact on the hamstrings), we hold the bar and lift it using all of our body strength, concentrating the pressure on the hamstrings, and we bring the bar up to thigh height. Keep in mind that you should never bend your elbows or elevate your shoulders; instead, your arms should be completely extended and supported by the bar's weight.
No. 6 Good morning.
This is a tough and difficult exercise, yet it is incredibly beneficial in developing strong and healthy hamstrings. We'll need a bar with a moderate weight or none at all for this exercise, depending on your lifting capabilities. The knees should be semi-bent and the legs should have a small separation at the level of the hips. The exercise entails flexing the body forward while maintaining a straight back and exerting muscle strain on the hamstrings, as well as the buttocks. Three sets of 12 repetitions are possible.
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