Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Food Facts
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Food Facts
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Workouts

4 Forgotten Exercises For Breathtaking Monster Legs

Ash, ACE, MSc

Written by Ash, ACE, MSc

Last Updated onMay 5, 2018

Forgotten Exercises

The difference between male and female bodybuilder is shredded, perfectly shaped legs. The lower part of the female body has more muscle mass. That is the reason why their legs look more massive.

But what is the best choice when your goal is putting every muscle to the fore? There are so many people who repeat the same routine over and over, letting their bodies defend progress by creating plateau effect. I guess your goal is Hanna Herman’s legs, right?

While others do high-bar squat, leg curl, leg extension, and leg press, you have the chance to defeat them via superb creativity.

Let’s shock muscles in a different way and outsmart our body! These “strange exercises” will break the training monotony. You have a chance to build Priscilla Cavilha’s monster legs as the time goes by!

1. Platz Hack Squats

Tom Platz is a legend with a good reason – he made a new exercise from a hack squat. Difficult by itself, hack squat burns all four parts of your quads. But Tom’s exercise developed a specific target – outer quad and the teardrop inside of it!

Performance:

Assume the standing position, joining your heels together. Point your toes outwards. Perform squat and push your knees forward and down. Lift your heels off the floor as you squat.

While going up, push on the outer part of your feet to hit vastus lateralis muscle. When you feel the outer part of a quad is killing you, while the inner part is under a regular tension only, you mastered the technique!

Mistakes and tips:

  • Do not get up explosively, the exercise is very dangerous and technically difficult.
  • Keep your spine flat.
  • Do not transfer the weight to the inner or medium part of your foot.
  • Do not bounce.
  • Do not push your knees to the side.
  • Your body mustn’t rotate.

2. Sissy Squats

The name will probably make you laugh. But this exercise is extremely difficult and you have to be a master of fitness to perform it properly. Don’t be tricked by the name, after 10 repetitions your quads will be loaded with a king-size amount of lactic acid!

Performance:

A beginner should hold on a plyometric box, bench, or a squat rack slightly higher than the level of his hips. It is hard to maintain balance during the first few sessions unless you have slacklining experience.

Stand with your legs shoulder-width apart. Squat down slowly. Bend your knees forward and down.

As your knees go down, lift your heels off the ground. Your back must fall backward while you go down. When you reach the bottom point, your quads should be at least parallel to the floor. Squat up slowly with control.

Mistakes and tips:

  • Put the dumbbells under your feet for more balance.
  • Do not rotate your knees to the side.
  • Keep your spine flat at all costs.
  • Don’t bounce – the exercise should be done very slowly to maximize the effect.
  • If your legs are more than shoulder-width apart, you will include adductor muscles.

3. Good Mornings

This is probably the most dangerous multi-joint exercise for hamstring and glute muscles. You need to be Collin McRae on the track for this one – he was known for a perfect assessment of every curve. You need to be 110% aware of your possibilities! Do not go too heavy!

Performance:

Stand with your legs shoulder-width apart and a barbell on the rear of your shoulders, keeping your knees slightly bent. Bend your torso forward keeping the barbell on your shoulders. Push your hips backward contracting your glute muscles as the body assumes the position parallel to the floor.

Relax your glutes and push your hips forward as you return to the starting position. The exercise must hit all the parts of your hamstrings.

Mistakes and tips:

  • You mustn’t curve your spine.
  • Do not put heavy weights or you will slam your face off the ground.
  • Bending movement must be followed by hip movement.
  • Do not rotate your body in any direction.
  • Think about doing this exercise in the squat rack or power cage.

 

4. Step-Ups

Many of us have problems with a weaker leg. With this world-class unilateral exercise, this kind of trouble becomes history! You know very well that the slightest visible difference might cost you Mr. Olympia title.

What do you think, is it easier to stop a soccer player who uses left leg only or both legs equally? When you block a player who knows to use both legs, you must react faster and close a lot more angles. But a left-legged player mostly goes to the left. The world-class bodybuilder won’t let his stronger hamstring looks extraterrestrial compared to the weaker one!

Performance:

The exercise burns quads, glutes, hip flexors, and hamstring muscles at the same time. Depending on your fitness level, you can do many types of step up. Assume the standing position with your legs shoulder-width apart, keeping your hands beside your body. Take dumbbells or kettlebells in your arms to make an exercise harder.

Use your left leg to step onto a platform. Bring your right leg up and lift the knee above the line of your hip. Return your right leg to the floor. When both of your feet are on the ground, apply the same movement pattern for the opposite leg. Continue until the remainder of the set.

Mistakes and tips:

  • Do not bend your body to the side.
  • Your knee mustn’t go lower than your hips.
  • Look straight ahead.

Final word

You need to be an artist to train your legs. Staying away from limits is never easy. Especially when a whole gym focuses on four-exercise routine.

Try to master the technique and do the exercises in front of the mirror. You know where you should feel burning during these “strange exercises”. If you hit a wrong spot, this is a red flag!

Priscilla Cavilha’s legs are not a dream anymore. Stay persistent, focused, and open-minded in your tasks. The more you are willing to sacrifice, faster the progress will be.

For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Legs Workouts
Previous Post

Big Ramy Showing Massive Gains And Ready For 2018

Next Post

Secret Routines To Build The Size And Shape Of Your Horseshoe Triceps

Ash, ACE, MSc

Ash, ACE, MSc

Ash is a Certified Personal Trainer through the American Council on Exercise (ACE). She holds B.A. in biology from Rutgers, and M.S. in Exercise Science (Kinesiology) from CBU.

Recommended For You

Phill Herndon Heavy Squat

Powerlifter Phillip Herndon Crushes a 455-kg (1,003-lb) Squat W/Wraps In Training

Powerlifter Phillip Herndon is quickly adding weight to his squats, as his next competition is just around the corner. Regardless...

David Ricks Squat

62-Year-Old Powerlifter David Ricks Squats 525-lb (238.1-kg) For a New Eight Rep PR

Following his very solid performance at the 2022 IPF World’s, Ricks immediately returned to the gym in hopes of improving...

Chris Bumstead Leg Day

Bodybuilder Chris Bumstead Shares ‘Brutal Quad Burning’ Leg Day Workout

Three-time Classic Physique Olympia champion Chris Bumstead is preparing for another season of bodybuilding. In a recent YouTube video, Bumstead...

Jay Cutler leg day

Bodybuilding Legend Jay Cutler Shares His ‘Engage Everything’ Leg Day Workout

Lauded for his commitment to staying active and healthy in retirement, Jay Cutler is one of the most decorated Men's...

Sherine Marcelle Squats 635 Lb 2 Rep

Powerlifter Sherine Marcelle Squats 635-lb (288-kg) For a New Two Rep PR

Sherine Marcelle is quickly becoming the greatest squat powerlifter in the 90-kilogram weight class. Even though Sherine already had a reputation...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Strongest Nfl Players

24 Strongest NFL Players in the World

Peiman Maheripourehir Deadlift

Strongman Peiman Maheripourehir Deadlifts Huge 405-kg (892.9-lb) Beltless For Two Reps

Phill Herndon Heavy Squat

Powerlifter Phillip Herndon Crushes a 455-kg (1,003-lb) Squat W/Wraps In Training

Recent Reviews

Ghost Legend Pre-Workout Review

Ghost Legend Pre-Workout Review

Best Vitamin C Supplements 1

10 Best Vitamin C Supplements of 2022

Best Pump Supplements

Top 10 Best Pump Supplements of 2022

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • 2022 WSM
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.