Thread: What is the best routine for legs!!

many kinds of lunges, good mornings, hack squats, front squats, leg press, extensions . . mix it up mate

Good Mornings are another good exercise.

Originally Posted by Richard Gears

Do you recommend a spot when performing lunges?

only the walking variety . . they need to hold onto your ankles with the drag adds to the exercise

I don't get the good mornings for legs part. I thought that was a lower back movement.

no way man, it works the hams and gluts primarily, lower back secondarily. You need to keep the weight on your heels, bring your toe-tips up a little to activate the hams/gluts

Try using them as a warm up for SL Deads, or superset them as a pre-exhaust for SL Deads

Ive found really good gains from this leg workout, which ive recently been doing, hurts for days:

Squats 5 x 8
Romanian dead lifts 3 x 10
Front squats 3 x 8(i mix it up by substituting this move with leg press or barbell lunges)
Hamstring curls 3 x 10
Calf raises standing 3 x 15
Calf raises sitting 3 x 15

I do regular deadlifts on my back day. Hope that helped.

Good luck

Originally Posted by rahaas

I don't get the good mornings for legs part. I thought that was a lower back movement.

Hams, Glutes, & Lower back

Vertical Leg Press - a great way to mix it up as well as take it easy on your back

Front Squats - put your heels on a platform or on some 25lb (11kilo,) to isolate quads

Leg Extensions - Toe forward for a few reps, toes pointed out for a few reps, toes pointed towards each other for a few reps. Demolishes all those heads in your quads.

Goodmornings - fantastic for that entire posterior chain

Walking Lunges - ending a leg day with lunges is a guaranteed way to destroy your glutes, hams, and quads.

supersets are great with legs.

squats heavy
leg press supersetted with a lighter squat

Deads
SLDL supersetted with leg curls

I also work abs betweeb sets as I am to tired by the end of the workout

Squats 4 x 7
Deadlifts 3 x 7
Power Cleans 3 x 3
Calf Raises Sitting 3 x 6
Leg extension 3 x 9
Hamstring Curls 3x8
Calf Raises Standing 3x7
Squat Jumps 3 x 10

Originally Posted by rahaas

I don't get the good mornings for legs part. I thought that was a lower back movement.

Think of it this way: it's the same movement as a romanian deadlift, only the BB is across the shoulders. It's stll a ham-/glute-dominant lift. It's just good for the lower back as well.

Originally Posted by SilentBob187

Vertical Leg Press - a great way to mix it up as well as take it easy on your back

Don't be so sure.

Originally Posted by Road Warrior

Squats 4 x 7
Deadlifts 3 x 7
Power Cleans 3 x 3
Calf Raises Sitting 3 x 6
Leg extension 3 x 9
Hamstring Curls 3x8
Calf Raises Standing 3x7
Squat Jumps 3 x 10

That might be a bit much for legs in one session. Why not split into push/pull/power?