Superset Leg Workout

Hold a dumbbell or kettlebell in your hands in front of your chest. Lie facedown on a bench with your hips on the edge.

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Keeping torso and thighs aligned lift hips and pull ball toward body with your heels contracting your hamstrings.

Superset leg workout. Superset Legs Workout. For building muscle do 3 to 5 sets of 8 to 12 reps with 30 to 60 seconds of rest between each superset. Except for the very last set do both exercises in each pair on one leg then switch to the other leg then move onto the next setFor example in the first superset youd do 30 donkey kicks on the right leg then immediately go into 30 straight leg lifts.

Lift your left leg. Barbell Squat leg curl. Exercises to Superset with Leg Press.

Stability Ball Leg Curl. For cardio endurance do 2 to 3 sets of 10 to 20 reps with limited rest. Front squat Romanian deadlift.

The leg extensions do not need to be heavy on the contrary actually - place your hands on your quads avoid complete lockout and SQUEEZE hard for a 2 count at the top of the movement. The shoulders stay upright over the hips as the body descends to knee level. Get any dumbbells to make this workout more difficult.

By Naomi Rabon NW Fitness Team Trainer. Because youre supersetting with ab exercises youll double-down on your workload without taking away any strength from your leg exercises. Squat 3 Sets 6-10 reps with 2-3 minutes rest.

Romanian Deadlifts and Front Squats. The split squat is an excellent movement to combine with the leg press. Superset 3 sets leg extension and leg curl 10-15 reps no rest.

These exercises are great for focusing in on the inner and outer thigh as well. Return along the same path to starting position keeping hips elevated. If youre looking to supersize your leg day with a fresh challenge then look no further than this back-to-basics workout of deadlifts kettlebells and squats.

Reverse Lunge One legged romanian deadlift. Bend your right knee lowering your body into a one-legged lunge. Quad Hamstring supersets Leg extension Leg curl.

Designed by PT Scott Laidler this. Grasp the handles for stability and contract your hamstrings to bring your feet toward your glutes in a powerful controlled motion. Bodyweight Supersets Legs Glutes Workout.

Ad If youve got 10 minutes free at home you have enough time to get a great leg workout in. Extend your legs off the back of the bench squeeze your glutes and raise your legs until they are level with your hips. Rest 45-60 seconds between supersets.

Lift the left foot and place it on the bench behind you with the top of the foot facing down. Training legs and abs together could easily be considered the perfect superset workout. Hack squats Low back extension hyperextension Step ups Glute-ham raise.

Lie faceup on floor with heels on top of a stability ball arms at sides with palms down. These exercises are great for focusing in on the inner and outer thigh as well. Goblet Squat Two dumbbell Romanian deadlift.

Warmup Bodyweight Squat 220. Lie prone on a leg-curl machine and position your Achilles tendons below the padded lever your knees just off the edge of the bench. Ad If youve got 10 minutes free at home you have enough time to get a great leg workout in.

Leg press seated leg curl. Heres a superset workout guaranteed to torch your quads hams and glutes. There are two awesome and unique benefits youll get this routine.

Superset 3 Sets lunges and calf raises 10-15 reps 30 seconds rest. Were going heavy so really push yourself and try to increase the weight on each set. Just a water bottle a sweat towel and some floor space.

On your next leg day give this superset workout designed by Ogden a go. Vertical push to vertical pull supersets deltoids and lats. Superset 3 set leg press and Romanian deadlifts 8-12 reps 30 seconds rest.

Get up from your sitting posture after a series of leg presses hitch your leg to the top of the backrest and begin lunging. Theres no way around it these will be brutal after all of the other direct quad work.

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