my priority (esp as a wellness competitor) is to grow my legs! so here are some leg day exercise ideas by muscle group. i usually rotate through these and focus in progressively overloading them! which ones are your favorite? #lemon8partner #legday #legexercises #gluteexercises #b

Your legs aren't going to grow by plopping down on the couch!! Follow this leg day to get your quads pumped! 1) Pendulum Squats 3x8-10 reps 2) Hip Thrust 3x12 reps 3) Hip Adductors 3x20 4) Leg Extensions 3x12 5) Leg Curls 2x12 6) Bulgarian Split Squats 2x12 Remember to challenge yo

ROUND 2! We did this last month, now let's run it back this month in time for the Summer!! Are you ready to go on a journey that's gonna challenge you, change you, and most importantly, show you what you're capable of? Yes? Then welcome to the 1 Month Flat Tummy Challenge! It's t

3 movements you shouldn't be skipping if you are looking to grow your legs. 1) Hip Thrust! This is a great movement for your glutes but will help with overall leg development while also targeting the hamstrings. Pay attention to foot placement and where you are feeling the burn! 2) Pendu

Belt Squat Machine • Sets/Reps: 3 sets of 10-12 reps • Rest: 60 seconds between sets • Focus: Stand on the machine with feet shoulder-width apart. Perform squats as usual, allowing the belt to help maintain form and focus the effort on your quads and glutes. Leg Press Machine • Sets/Rep

Quick little core circuit I've been incorporating lately, mainly on days where I don't have time to go to the gym but want to get some exercise in. These exercises focus mainly on the functionality of your core muscles with one for aesthetics. Functional core work helps with: - Stabilit

The glute formula I swear by 🍑 I don’t gatekeep - here’s how I structure every glute day for shape, symmetry, and growth. #glutegrowth #glutestrength #bodytransformation #glutesandquads #glutefocusedworkout

Need a full leg day that will help you grow your quads, glutes, and hammies?! I got youuuu. ⚡️Starting off with leg extensions to fire up the quads 3x8-12 ⚡️pendulum squats - if you don’t have this machine, you can do hack squats or another squat machine alternative 2x8-10 ⚡️Bulgarian

one of my favorite quad workouts recently! remember that the staples work & are still around for a reason 🩵 1. pendulum squat: 2x8-10, 1x15 - with these i do two heavier working sets, then drop the weight for what we call a back off set, where the focus is a little higher rep 2. leg pres

quad & glute focused leg workout. sticking to the 🍞 & 🧈 movements because they WORK! pendulum squats 4x8-10 belt squat 3x8-10 walking lunges 3x8-10 each leg (not shown) leg extensions 3x10-12 (not shown) hip thrust 4x10-12 (not shown) glute medius cable kickbacks 4x10-12 #lemon

I like to train my quads and hams together because I have a day that’s just glute focus! The key is simple exercises done well, heavy enough and intensely enough! I stick to machines for the most part because they are efficient and save time! Try this out on your next leg day! 🧡✨🤩 #

Full leg days have been my favoriteeee lately. I’m always able to push a little bit harder on my movements when im only doing 1-2 movements dedicated to each specific muscle group. Especially these step ups with the smith machine 😮‍💨I made a post going into more detail on these recently if you

If you’re looking to grow your legs & overall lower body this post is for you! I wish I knew all these exercises when I first started out. Build your own leg day with these exercises! Exercise ideas⤵️ QUAD EXERCISES: Squats -barbell squats (free weights) -hack, smith machine, pendulum