Bodybuilder Erin Stern makes no excuses when it comes to training even if she’s suffering from injuries. In a recent YouTube video shared on November 6, 2024, Stern walked fans through her full leg workout using weight-bearing and non-weight-bearing techniques for growth and toning.
In addition to being a prominent fitness influencer, Erin Stern has proven herself as a knowledgeable resource within the community. She boasts over 314,000 YouTube subscribers, regularly giving back to fans and lifters with easy-to-understand workouts, dieting hacks, and exercise techniques.
Having established herself as a former two-time Figure Olympia winner, she understands the finer details when it comes to getting a pump. She also is a versatile bodybuilder, who has successfully tested the waters as a top-tier Bikini contender.
“We’re going to do a full leg workout so if you’re non-weight bearing or partial-weight bearing, this is going to be a great workout for you,” shared Stern.
Erin Stern Gives Walkthrough on Her ‘Non-Bearing & Partial Weight Bearing’ Full Leg Workout Using Giant Sets
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Find her exercise selections below:
- 1A). Leg press
- 1B). Calf raise
- 1C). Standing glute kickback
- 2). Seated leg curl
- 2B). Standing leg curl
- 3A). Leg extension
- 3B). Standing leg extension
- 4A). Abductor machine
- 4B). Adductor machine
Leg Press + Calf Raise + Standing Glute kickback Giant Set
Stern gives tips for working the quads and glutes during leg presses, offering foot placement guidance.
“Our first giant set is a leg press followed by a calf raise with a glute kickback. You’re going to start with the leg press to activate more of the quads put your foot lower down on the platform and push through the toe. To activate more of the glutes you’re going to put your foot higher up on that platform push through the heel.”
Next, Stern breaks down execution for the calf raise and standing glute kickback.
“Adjust the platform if necessary moving straight into that calf raise. Make sure to get a full range of motion with the calf raise,” adds Stern. “If you’re non-weight bearing feel free to swing over with your good leg, stand on that, stabilizing yourself and holding on to that machine. We’re going to activate the glutes here. So I want you to get a nice squeeze on that injured leg.”
Seated Leg Curl + Standing Leg Curl
She kicked off her next giant set with reps on the leg curl and standing leg curl, offering insight into how to get the most out of each repetition.
“For the leg curl, you’re going to set the machine to the parameters you like and you’re just going to really focus on nice and slow on that negative,” says Stern.
“You’re going to go straight into that standing leg curl on that injured side and I really want you to focus again on the mid-rep squeeze. You can take your free hand and feel that hamstring, make sure you’re really activating it.”
Leg Extension + Standing Leg Extension
Then, she proceeded to the leg extension machine for added quad stimulus.
“Make sure that your foot and ankle are in line with your knee and in line with your hip,” said Stern. “Then you swing around for that standing leg extension, and very similar to your standing leg curl and kickback, you’re just going to focus on really squeezing that quad as hard as you can.”
Abductor Machine + Adductor Machine
Stern completed her last set of exercises, sculpting the inner and outer thighs with the abductor and adductor machine.
“We’re going to be working outer thighs and inner thighs here. These are great for really making sure your stabilizers are staying nice and strong especially on that injured side.”
“You may want to just focus on pushing through that knee pad and not putting any weight through your foot. If you’re partial weight-bearing, not a problem.”
From detailed strategies on overcoming training plateaus to warning the community against misleading fitness influencers, Erin Stern is determined to provide her audience with wisdom and value. Given her experience in the limelight and consistency inside the gym, she’s a valuable resource for anyone eager to level up their fitness.
Even in the face of injuries, Stern inspires her fanbase with workouts. If you ever can’t bear weight on your lower body, give her safe leg day training routine a try.
RELATED: 2x Figure Olympia Erin Stern Shares 5 ‘Easy Steps’ for Bringing Up Lagging Muscles
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