Building Up Leg Strength

Men and women both look for ways to build up their lower-body muscles. The muscles in our lower-body are our largest and as a result, require the greatest amount of energy to build. So, instead of using that extra needed energy on researching the best ways to build leg strength, I provided my own personal proven method below! Give it a try!

Throughout the years, I have experimented with various weight-lifting, body-weight and cardio training exercises to build up strength in the lower-body. Many different exercises have been successful for this task, but the combinations below have proven to be most effective for me and my goals.

For the purpose of building strength in the leg, glute, hamstring and overall lower-body, try the below supersets! These exercises are comprised of a short cardio exercise, followed by lower-body-targeted superset combinations.

 

Cardio:

1 Minute Sprints (*Critical to sprint, not jog)

Repeat x3

 

1st Weight Superset:

12 Rep Leg Press

12 Rep Deadlift

12 Rep Straight-legged deadlift

10 Deep Squat

Repeat x3

 

2nd Weight Superset:

12 Rep Quad Extension Machine (Both Feet 90o with Legs)

12 Rep Quad Extension Machine (Both Feet Turned Outward at 130o)

12 Rep Quad Extension Machine (Pointed Toes)

12 Rep Hamstring Curl Machine

Repeat x 3

 

Finished!!

Perform this exercise once per week with an increase of 5-10 lbs each week and notice your lower-body strength increase!

 

Quality > Quantity Workouts

In college, have you ever had that friend who claimed to be at the library for 8 hours, pulled an all-nighter and still questioned why he or she failed their exam? I’m sure you have. Though it is puzzling to them, you knew they spent at least 6 of those 8 hours distracted by Facebook, Instragram and Snapchat. What was missing here? The quality of the time spent at the library. As a result, poor results.

Similarly with working out, some may assume the longer we stay in the gym, the better results we will achieve. However, what is the reality of human nature at the gym? We spend a lot of our time looking for the right song, taking a Snapchat of us on the treadmill to prove we were working out, talking to our gym partner, and watching the clock. At the end of the day, how much time was spent actually working out?

Alternatively, you can get just as good a workout in a focused 30 minutes as you can in a half-distracted 1 hour. A focused 30 minutes is quick and pushes you to up the intensity to get your minutes worth of sweat in. Maybe you only have 30 minutes to get a workout in but choose to skip because you believe it is too short a time and it would just be a waste. Not true! Quality > quantity.

Next time you get up to go to the gym, try this quick interval 30 minute full-body workout!

 

1 Minute Sprint

50 Jump ropes

12 Bicep curls

12 Shoulder press

12 Chest press

12 Lunges

12 Squats

12 Stiff-legged deadlifts

Repeat X2