SquatsRDLHack squatBulgarian split squatsleg extensionshamstring curlcalf raisesyep, that's a perfect leg day right there
Why do people neglect their glutes? Just do like 4 sets of hip thrusts per leg day. Your glutes are the main driver of your lower body force after all
>>74767828Overkill on the quads, just pick one squat variation and add hip thrusts. I don't even bother with calf raises.
>>74767989Why is it overkill? It’s 4 quad movements, 2 hamstring movements, and 1 calfQuads need more stimulus
>>74767828nice 4 hour workout
>>747681823-4 sets per movement, 1-2 minutes restI don’t get it to 4 hours
>>74767923I’m not into all that gay shit. It’s cool if you are just keep it over there
>>74767828I lift at home without machines so it's>barbell backsquat>RDL>bulgarian>good mornings
>>74768262True patrician here. Add some hip thrusts though
>>74768262Just do the hack squat like Hackenschmidt did, anon. No machine needed.And look up "DIY monkeyfeet". There's your isolation machine. If that's too much hassle you can also try sissy squats/reverse nordic curls and rings hamstring curls.
>>74767828Why do you need to hack squat if you've already normal squatted?
>>74768735The regular squat isn’t a quad only movement, when you squat you use a mix of quads, glutes, hamstrings, and hips depending on your leverageaHack squat on the machine is 100% quads
>>74768769Then why leg extensions?
>>74768783Idk but people usually throw it in to milk out the VMO tear drop muscle
>hamstring curlfind a gayer exercise brotip: you cant
>>74768182evil rich piana be like
>>74768172>Why is it overkill? It’s 4 quad movements
>>74767828same girl?
>>74769726Nohttps://www.girlswithmuscle.com/images/?name=Haru%20Sakurra
>>74768425>YNR Scooby's much maligned skateboard squats were basically a DIY hack squat machine Based scoobs
>>74767828enjoy your patellar tendonitis
>>74767828remove either hack or split squatst. 5pl8 squat
>>74767923Squats are enough to build decent glutes. At least, they are in my case
I fucking hate Bulgarian split squats. They're effective, but holy shit do they burn at high reps. I still include them in my workout though, I'm just on the verge of killing myself when I do them
>>74768172you must be training like a little bitch if your legs aren't done for after the squats
>>74770956Nah tough guy I’m just gay and used to taking an ass pounding but you do you
>>74768182>7 workouts>3 sets in each>1 minute working tempo>2-3 minute rest it's between 1 to 2 hours workout
>>74767923squats and rdls make hip thrusts unnecesary
>>74767828That is so gross. Did she put her phone on the floor in a public bathroom? Public washrooms are so gross with fecal matter in the air from 100s of different gross men.
>>74767828Squats up to 200kg x1 and then drop down to 160kg 2x6 follow with bw walking lunges till I can’t stand up anymore and I’m pretty much done with my leg day.
>>74770956dunning krueger candidate get tired from his 5x5 135 pound squats
>>74767828instead of "leg day" just do 1 set of squats each workout and then a few sets of leg curls
>>74771463She likely licked multiple chads assholes, taint, and ballsYou really think she cares?
>>74767828Pretty good, I do leg press instead of hack squat since my gym doesnt have it and skip extensions calf raises and split squats mostly because I find it hard to balance and dont know proper technique
>>74769726the one in OP is ellen åkesson
