Skipping leg day is a mistake many gymgoers are guilty of. But that can change with the best science-based leg workout created by Jeremy Ethier.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.
In a video he posted explaining the best science-based leg workout, he talked about the three main muscles you will hit if you do this exercise: the quads, glutes, and hamstrings. Try his workout.
Best Science-Based Leg Workout
|Barbell back squats||3 total sets||2 sets of 6-10 reps, 1 set of 12-15 reps|
|Front squats||3 total sets||2 sets of 6-10 reps, 1 set of 12-15 reps|
|Bulgarian split squats||3||8-15|
|Weighted hip thrusts||3||10-15|
“Keep in mind that this is just a recommendation and the optimal number of sets and reps will vary individually,” Ethier says. However, according to the studies he mentions throughout the video, it is important to mix between low and high rep range of exercises.
The barbell back squats simultaneously work all of your lower body muscles. Make sure to do the full range of motion, which means to lower your legs until your quads are parallel to the floor.
Ethier includes the front squats because not only do they hit the lower body muscles we are looking for, but they also target a few upper body group muscles. “They also emphasise a lot of upper body musculature people tend to be weakened,” he explains, such as lower trapezius and the erector spinae.
If you believe that having front squats and back squats back to back is not ideal for your workout, you can swap one of them for hack squats or leg press.
The Bulgarian split squats are more of a hip dominant exercise, which will put more tension on your hamstrings.
The activation of your glutes during squats is very low and that is why Ethier adds a glute-focused exercise at the end of the workout with the weighted hip thrust.
If you still have any questions on how to perform the movements, check out Ethier’s video below.
VIDEO – Best Science-Based Leg Workout
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