Lower body training is the fundamental foundation for improving overall strength, muscular endurance, and athletic performance. Large, multi-joint, compound movements like squats and deadlifts are absolutely essential to any physical activity, whether your goal is to crush a new PR of strength or lose the last 10 pounds of body fat with which you has been struggling.
This lower body workout, designed by Marc Megna, CSCS, co-owner and chief body architect at Anatomy at 1220 in Miami, can be completed in under 25 minutes, but offers plenty of variety - these moves will focus on areas that You may have been neglecting to do the same tired routine in your gym. According to Megna, “The best leg workouts will focus on a variety of training adaptations. Low load, high speed exercises to improve speed; moderate load, high speed exercises for power; big muscle, bilateral multi-joint movements for strength and one-sided movements for function. "That's exactly what you will get with the routine, below.
1. Lateral bank jumps
When designing training days, I like to schedule the fastest exercises first. To break the abundance of exercises in the sagittal plane in lower body training, this low-speed, high-speed exercise in the frontal plane is a great option.
How: stand next to a bench, jump on it bringing your knees to your chest instead of your heels to your butt, hit the landing and repeat. As your skill improves, decrease the amount of time you spend on the ground. Perform a hip or ankle mobility exercise during rest time.
2. Squat jumps with hexagonal bar
I prefer to use the hex bar (or weights) to load squat jumps as they don't crush the spine with every landing. Your starting point with your hips back should look exactly like the landing position. As with the side jumps on the side bench, the volume is low, not so it can be loaded heavily, but to keep quality and speed high.
How: load 50-60% of body weight and perform a squat jump. Do a hip or ankle mobility exercise during rest time.
3. Gripping deadlift
Choosing from the large muscle group, lower body multi-joint exercises always come down to squats or deadlifts. Very often, if I have to choose one, I lean towards the deadlift because it is a posterior chain exercise and our daily life tends to emphasize the former. Also, in this workout, moderate-speed, high-speed exercise is a squat pattern. I like the variation of the boot grip because it emphasizes keeping the spine straight and stresses the muscles in the back. Some lower reps, higher intensity sets included to increase strength included with this exercise.
4. Sliding Leg Curl
This exercise is preferable to a machine leg flexion because it involves both the glutes and the hamstrings that contract to flex the knee, which is how this movement occurs when walking or running.
How: This is done by placing your feet on a surface that allows easy sliding, such as a towel on the wooden floor or plastic sliders on the carpet. Lie on your back with your feet flat on the floor, sliders or towels under each foot, and your knees in the air. Press your hips into the air through your heels and keep your body straight from your knees to your shoulders, allowing your knees to straighten. Push down on your heels to push your heels back, again keeping your body straight from your knees to your shoulders.
5. Reverse Onslaught Compensation
This is a great exercise that is mainly rear chain (though not entirely) and the shifted rack position challenges the stability of the core musculature.
How: Place a dumbbell or kettlebell (preferred) in the rack position. With the other leg, take a big step back in a reverse lunge and pull back through the main heel to return to the starting position. Make sure in the lower position that the front shin is vertical, or even slightly inclined towards the body.
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