Introduction
It’s holiday time, and with fewer people in the gym, it’s an ideal moment to focus on leg training. Many of us have a habit of just doing barbell squats when working on our legs, but this can only impede progress in the long – run. Real men aim for bulging quadriceps and hamstrings, and to achieve that, we need to break out of our training ruts and try new exercises.
Neck Front Squat
The neck front squat is a great alternative to the back – of – neck squat, especially for those who are tall or have shoulder issues. For example, some people find it difficult to reach their hands over the barbell when doing back – of – neck squats due to high – lifted shoulders. The front neck squat solves such problems. It recruits a lot of upper back and posterior muscles, and is relatively friendly to the spine. The barbell position makes it easier to squat properly. If you feel uncomfortable holding the barbell at first, you can switch to a thicker barbell or use barbell pads.
Bulgarian Split Leg Squat
Single – leg squats like the Bulgarian split leg squat are challenging at the start because of the difficulty in achieving power balance. However, they have great benefits. They allow the spine to rest from high pressure and can be done correctly with high loads with a lower risk of injury. One common problem with split – leg squats is incorrect front foot placement. To reduce knee pain, move the front foot so that the knee is directly above the ankle. It is advisable to start with dumbbells until you master the movement. Once you can do deep barbell squats, use a deep squat rack for safety.
Reverse Leg Curl
The reverse leg curl is a highly underrated movement in training programs. It is not commonly practiced as many gyms lack the necessary equipment, and it requires great technique. This movement stimulates the entire back of the body, including the calves, hamstrings, and back. Performing it with heavy weight can greatly improve squats, deadlifts, and even vertical jumps. In a standard reverse leg curl, most people can only do a few reps with their own body weight as it is quite difficult.
Good Morning Bow
The good morning bow is an excellent movement for strengthening the lower back muscles. Many people use it for this purpose. The key to this movement lies in the hip joint. People often use too much of their back and quadriceps muscles in posterior chain movements, leading to incorrect execution. When practicing, start by standing in front of a wall in a squat position with your hips back until they touch the wall. Keep your spine in a neutral to slightly arched position and ensure your knees are in the right place. After mastering this, add a barbell to your back for the perfect good morning bow.
Donkey Riding Heel Lift
Calf training is important, and the donkey riding heel lift is a very effective exercise. It puts the gastrocnemius into a heavy stretch position, unlike some popular calf exercises. This iconic exercise may remind you of Arnold carrying women on his back. You can use a training partner, a machine, or a weight belt to do this movement. The main problem with calf training is the load. Your calves can handle a lot of weight, but lifting one leg at a time is much more challenging.
In conclusion, leg training is more than just a few sets of squats. By incorporating these five new movements into your routine, you can challenge new patterns and start making new gains, and soon you will notice remarkable results in your leg appearance and strength.
