Leg Day with StephFitMum

Want to know the most effective ways to train your legs and glutes? Today Stephanie Sanzo runs us through her leg day workout which is led by heavy squats.
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If you are looking to incorporate some of Stephanie's training principles this is exactly how she trains week to week. Be sure to follow along and find out more about her training methods.

| Stephanie Sanzo's Leg Day Workout |
1. Squats
2. Reverse Lunge
3. Glute Ham Developer / Hyperextension
4. Leg Press

Most women, no matter how active they are, have stronger quads than hamstrings and glutes. Think about your typical lower-body workout—most movements have some involvement from the quads. Additionally, your quads are activated every time you stand up, walk up a flight of stairs, or simply get out of your car.

So it's not uncommon for women to have stronger quads than hammies. In fact, the ideal hamstrings-to-quadriceps strength ratio (H:Q) is 2:3. Your quads should be stronger.

Your quads shouldn't be so much stronger, though, that the H:Q ratio falls out of whack. When that happens, your risk for hamstring and knee injuries jumps.[1] That's not the only risk women run, either. Physiological differences such as increased joint laxity, increased estrogen levels, and anatomical differences in pelvic structure and lower extremely alignment (the Q angle) make women much more susceptible to knee injuries than men.[2,3,4,5]

The good news? Training the muscles that stabilize the knee joint may help decrease the injury rate observed in females. Not to mention, having weak glutes and hamstrings can also be the cause of the dreaded flat-bottom syndrome.

Although women aren't always genetically predisposed to have balanced leg muscles, it doesn't mean you're stuck like that! By training your hamstrings and glutes, you can fix that imbalance, and build more defined legs and a round, firm booty.

If you know your lower half needs work, don't hesitate to work your legs twice per week. Concentrate on the weakest parts of your legs. You don't need to do any isolation exercises for your quads. They get enough work from compound movements such as squats and lunges. Annihilate your glutes and hamstrings to increase their strength and symmetry to match your quads.

| StephFitMum aka Stephanie Sanzo |
My name is Stephanie Sanzo and my fitness journey began after my first pregnancy to help me feel fit and healthy again. Once I began powerlifting, it transformed my outlook completely. Lifting allowed me to feel confident within myself and gave me the energy and drive to challenge my mind and body.

My personal fitness journey helped me to realise that my passion lies in encouraging women to realise what they are capable of. I studied to become a qualified personal trainer and powerbuilding trainer to help others feel good and find their happiness. Since 2013, I have also competed as an athlete in the sports of fitness modelling, as well as powerlifting.

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