Legs Routine for Power and Strength :5 Exercises to Grow Your Quads and Gluts

Legs Routine for Power and Strength :5 Exercises to Grow Your Quads and Gluts

It's summer time ,men wearing shorts women with bikinis ,if you didn't get much leg training before you probably are regretting that ,or if you trained those legs regularly you're with the fortunate ,but nothing of that matter now,today we're doing 5 exercises to grow those legs .
No excuses LET'S START THE WORKOUT !

Warm ups (30 s):
1-Arm circles
2-Arm crossover
3-High knee torso twist
4-Butt kicker
5-Toe touch sweeps
6-Leg swings
7-Slow squat
8-Jog in place
9-Jumping jacks

Strength Routine :

Exercise One :Step ups [4-5 sets ,10 to 12 reps]

Note:Use a chair or a jumping box your knee height ,with dumbbells in hand (15 lbs to 30 lbs),start with the left leg and step on the chair squeeze your quads and gluts all the way up until your other leg is your hip height and squeeze down ,feet in the ground and repeat .

Exercises Two :Hip thrust [4 to 5 sets,10 to 16 reps]

Note :With a bench or your bed to support your back ,try to feel the weight on your hip ,squeeze up with your gluts and quads ,and down always with your back supported .

Exercise Three:Front Squat [5 to 6 sets,8 to 16 reps]

Note:this exercise is quit tricky ,use light weight to get used to the movement ,first feet planted in the ground ,back straight  ,hold the bar in front of you above your shoulders use you hand to block the bar from falling ,always feeling the weight in your quads and gluts try to squat down ,looking straight in front of you ,move the weight up while squeezing both quads and gluts ,contract your upper back throughout the movement to keep stability .

Exercise Four:Pistol squat [4 to 5 sets ,8 to 10 reps]

Set 1 :start with the assisted pistol squat ,or just make half reps not going all the way down
Set 2,3:do full reps ,whatever you're capable of ,the key here is to charge the gluts and quads throughout the whole movement ,and to do this you have to squeeze them ,feel your weight going down and up ,do not shake ,if you start to loose balance you either need to rest or you're not contracting your gluts well ,that could charge the knee and make them crack ,sometimes it's normal if you can feel your quads and gluts enough .

Exercise Five :Calf raises [4 sets,12 to 20 reps]

Note:try to squeeze your gluts to get better stability ,count 1 second up and 3 seconds down .

Cool Down (20 s):
1-Toe touch stretch
2-Standing Quad stretch
3-Inner thigh stretch
4-Pigeon stretch
5-Deep gluts stretch
6-Supine twist stretch
7-Butterfly stretch

And it's done ! good job guys ,hope you liked this routine ,drink lots of water ,eat healthy and have a good sleep ,see you soon .Peace.