Three Great Leg Exercises
There is simply no greater way to increase strength than utilizing a barbell and performing compound movements. This is, of course, assuming you can perform them safely and proficiently.
Here are just a few examples I incorporate with my clients.
Exercise 1: BB Back Squat
-Every week, I incorporate it while changing up the tempos, rep schemes, intensity, etc.
-Here, the focus is on a 3-second negative or eccentric phase on the way down. This ensures proper form while also making this even more of a challenge.
-Make sure your feet are about shoulder-width apart with your toes turned out about 15 degrees.
-Perform 5 reps with the aforementioned 3-second negative.
Exercise 2: BB Good Morning
-This is a great accessory lift to engage the hamstrings. However, with how the load is placed, I wouldn't recommend this to a novice lifter or with anyone recovering from a back injury.
-Barbell should be placed the same as if doing a Back Squat where the barbell should be resting on your upper back while squeezing your shoulder blades together to keep the barbell in place and core engaged. --Bend at the hips pushing your butt back while maintaining a "soft" or slight bend in the knee.
-Perform 8-10 reps.
Exercise 3: BB Front Squat (Straps)
-With the barbell and its load now being placed in the front of the body, this emphasizes the quadriceps being used as opposed to the posterior chain (glutes, hamstrings, back).
I incorporate the use of straps here to secure the barbell in place on top of the shoulders as opposed to the "rack" position to perform this movement while making sure to keep your torso and elbows up, creating that "shelf."
-This is great if a client doesn't have the wrist, lat, or shoulder mobility to get into the proper rack position.
-Perform 6-8 reps.
