Leave a good amount of space between yourself and the bench to allow for a full range of motion. Split squats allow you to focus on one leg at a time so it can help to iron out any imbalances you might have, whilst building overall leg strength. Repeat this 3 times through with 10-12 reps and we're onto the last exercise! Split squat - 3x10 reps each leg Use your hamstrings to bring the weight up and slowly lower the weight back to starting positon. Place a dumbbell between your feet and squeeze them together to secure it in place. Lay face down on the bench with the lower half of your leg over the end. This exercise will enable you to really focus on your working your hamstrings. Make sure to keep your back straight with this move. The more weight plates you rest on your quads, the harder it will be. Hold this position for 1 minute and repeat 3 times. With your back against the wall bend your knees until at a right angle with your feet about shoulder width apart. This exercise is great for strengthening the thighs, hips and lower abs. Weighted Wall sit - 3x1 minĪ good variant to build isometric strength and endurance in the legs. As you use your calves in your everyday life you want to go for a high rep range. Then push up and squeeze at the top of the movement.
Standing on a box with your toes on the edge, lower your feet as far as you can. By building stronger calves you will have better stability and overall leg power for your other lifts. Calf raise - 3x15 repsĪn important exercise not to forget to give your lower leg definition and keep your appearance balanced. Then, keeping the bar close to your body return back to starting position.
Brace your abs, retract your shoulder and keep a nice straight back and drive the hips up, keeping the bar close to your body throughout the whole movement.When you come into standing position, squeeze your glutes. Grab the bar, push you hips back tot he point where you feel tension in your hamstring. You can either hold the bar with an overhand or have one overhand and one underhand grip, whichever you prefer. Set up a barbell with appropriate weights for your ability. Romanian deadlift - 3x8 repsĬommonly also known as RDLs, this is another great move to work your legs, focusing more on your glutes and hamstrings. We want to go for 5 reps and 5 sets for this exercise before moving on. Keep the core tight and squat down going as low as you can. When performing this movement, try to keep your heels pressed down, knees out, elbows high. The front squat is a great compound exercise to strengthen your lower body.