10 Best Leg and Glute Exercises for Serious Gains
Автор: Erin Stern
Загружено: 2022-01-05
Просмотров: 128010
10 Best Leg and Glute Exercises for Serious Gains
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Let's build some serious muscle with these exercises. Many of the exercises will look familiar - you can't have a top 10 list without a deadlift and squat variation, right? But, I've added a twist to each one of these exercises to make them more effective and at times, safer! So, let's take a look at the top 10:
Total leg and glute development:
1. Hex bar deadlift
2. Goblet squat
Hamstrings:
3. Smith machine RDLs with feet elevated
4. Balance pad leg curls
Quads
5. Hack squat on toes
6. Leg extension isometric toes in at top
Glutes:
7. Barbell hip thrusts 1.5 reps
8. Banded back hypers with rounded upper back
Calves
9. Banded smith machine calf raise
10. Pause-rep seated calf raise - hold at top and bottom
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