7 Uncommon Workouts For Larger and Stronger Legs

7 Uncommon Workouts For Larger and Stronger Legs

7 Uncommon Workouts For Larger and Stronger Legs 

Boost your leg exercises with these new and weird workout routines! 

Uncommon Leg Exercise

Relating to constructing larger, stronger legs, squats are thought of to be the king of workout routines, with deadlifts coming in an in depth second. Due to this, most exercisers embrace these workout routines of their leg routines. They then do issues like lunges, leg extensions, and leg presses to their exercises for some further quantity and variation.

This method can work, however analysis suggests that you will get even higher outcomes by together with a larger number of leg workout routines in your exercises.


Desk of Contents disguise
  • 1. Bulgarian Break up Squat Jumps 
  • 2. Deficit Deadlifts 
  • 3. Step-Via Lunges
  • 4. Leg Extension and Leg Curl 21s
  • 5. Nordic Hamstring Curls 
  • 6. Single Leg Romanian Deadlifts 
  • 7. Pause Squats 
  • do this descending pause pyramid for a extremely powerful leg exercise. 
  • Backside Line

A examine revealed within the

Journal of Energy and Conditioning

means that altering workout routines is simply as efficient as growing exercise depth for constructing muscle measurement. That is excellent news in case you are becoming bored with the identical outdated 602/top-5-exercises-for-leg-workouts/]squats and 17503/leg-training-101/]deadlifts.

Listed here are seven unusual workout routines to boost your leg routine. 

1. Bulgarian Break up Squat Jumps 

Bulgarian break up squats are a good way to work one leg at a time. This may permit you to establish after which repair left-to-right power and measurement imbalances. In case you have one leg larger or stronger than the opposite, this train actually ought to be a part of your leg routine.
Bulgarian Break up Squat Jumps
Methods to do it: 

  • Stand along with your again to a knee-high bench.
  • Bend one leg and place your foot on the bench.
  • Hop ahead and right into a break up stance.
  • Bend your legs and descend till your rear knee is 1-2 inches above the bottom.
  • Get up rapidly and soar, so your entrance foot leaves the ground.
  • Land along with your knee barely bent and repeat.
  • As soon as you’ve got executed your reps, relaxation for a minute after which change legs.
  • Make this train even tougher by holding dumbbells.

2. Deficit Deadlifts 

Deadlifts are a useful posterior chain train. Meaning they work nearly each muscle on the again of your physique, out of your calves to your higher again and traps.

This leg train variation will increase your vary of movement which results in larger hamstring and glute activation.
Deficit Deadlifts
Methods to do it: 

  • Load your barbell and place it on the ground.
  • Put a 2 to 4-inch step beneath the middle of the bar and stand on it.
  • Place your ft in order that they’re about hip-width aside.
  • Squat down and grip the bar with a shoulder-width overhand or blended grip.
  • Your arms ought to be straight.
  • Drop your hips, raise your chest, and brace your abs.
  • Your decrease again ought to be barely arched.
  • Push your heels down, straighten your legs, and raise the bar off the ground. Do not let your again spherical.
  • Get up straight after which easily decrease the bar again to the ground.
  • Reset your place and repeat.

3. Step-Via Lunges


Lunges are a well-liked train, they usually’re glorious in your butt, quads, and hamstrings. This variation makes lunges much more efficient as a result of it will increase time beneath stress and in addition provides an additional steadiness demand.
Golden Period Bodybuilding
Methods to do it: 
  • Stand along with your ft collectively, fingers by your sides.
  • Take a big step backward, bend your legs, and decrease your rear knee to inside an inch of the ground.
  • From right here, step ahead and right into a entrance lunge. Once more, bend your legs and decrease your again knee to the ground.
  • Return to the beginning place after which carry out the identical sequence along with your different leg.
  • Make this train tougher by holding dumbbells.

4. Leg Extension and Leg Curl 21s

You have in all probability executed 21s in your biceps however have by no means of thought to make use of this pump-inducing methodology in your leg routine! 21s, additionally known as the Matrix system, will increase time beneath stress and in addition partially reduces blood circulate. This produces an enormous pump and, as each bodybuilder is aware of, pump is essential for muscle constructing.

Methods to do it: 

  • For leg extensions, do seven reps from legs absolutely bent to midway up, seven reps from midway as much as full leg extension, after which seven full-range reps.
  • For leg curls, do seven reps from full leg extension to midway up, seven reps from midway as much as full leg flexion, after which seven full-range reps.
  • Pair these leg workout routines to make a superset for even higher outcomes.

5. Nordic Hamstring Curls 

Nordic hamstring curls are in all probability the toughest body weight leg train you are able to do. You do not even should go to the gymnasium to do that one; you are able to do it at dwelling. This train is exclusive as a result of it’s important to use your hamstrings to carry your hips nonetheless when you bend your knees.

This makes Nordic hamstring curls particularly difficult as a result of, in contrast to common hamstring curls, it’s important to use your muscle tissue to carry your hips regular. This produces a really intense contraction which ought to set off massive will increase in muscle measurement and power.

Methods to do it: 

  • Kneel down on a thick train mat along with your ft held firmly on the ground.
  • You possibly can put your ft beneath a loaded barbell or coaching bench or ask your coaching associate to carry them down.
  • Your thighs ought to be vertical and your physique upright. Maintain your arms out in entrance of you.
  • Utilizing your hamstrings to manage your motion, lean ahead, and decrease your physique all the way down to the ground. Maintain your physique straight. Use your arms to catch you.
  • Push along with your arms and pull along with your hamstrings to return to the beginning place.
  • As you get stronger, attempt to rely much less in your arms and do extra work along with your legs.

6. Single Leg Romanian Deadlifts 

Most hamstring workout routines work each legs collectively. There’s nothing flawed with that however, for those who solely do bilateral (two limbed) leg workout routines, you would find yourself with one leg larger or stronger than the opposite.

This train can assist repair this downside and also will enhance your steadiness and coordination too.

Single Leg Romanian Deadlifts
Methods to do it: 

  • Stand along with your ft collectively and your fingers by your sides. Shift your weight over onto one leg.
  • Together with your supporting knee barely bent for steadiness, lean ahead out of your hips and attain down to the touch the ground in entrance of you.
  • Lengthen your different leg out behind you for steadiness.
  • Don’t spherical your decrease again. Stand again up and repeat.
  • Make this train tougher by holding dumbbells.

7. Pause Squats 

You do not have to surrender squats in your quest to construct larger, stronger legs. Nonetheless, you may get higher outcomes for those who take a break from common squats and add some variation to your leg routine. Pause squats enhance time beneath stress.

This implies your muscle tissue should work for longer per set, which is nice for growing muscle measurement. Including pauses additionally stops you from utilizing momentum to make your reps simpler. The longer you pause, the tougher this train turns into.
Pause Squats
Methods to do it: 

  • Stand in your ordinary squat stance.
  • Bend your legs and descend till your thighs are roughly parallel to the ground.
  • Maintain this place for a sluggish depend of three.
  • Don’t let your decrease again turn out to be rounded and maintain your abs braced.
  • Get up and repeat.
  • You should use this methodology with again squats, entrance squats, goblet squats, and even overhead squats.

Do this descending pause pyramid for a extremely powerful leg exercise. 

  • 1st Rep – pause for ten seconds
  • 2nd Rep – pause for eight seconds
  • 3rd Rep – pause for six seconds
  • 4th Rep – pause for 4 seconds
  • 5th Rep – pause for 2 seconds
  • 6th Rep – no pause

Relaxation after which do one other 2-Three units of this sequence.

Backside Line

There’s nothing flawed with basic workout routines like squats, deadlifts, and leg presses. Nonetheless, doing these workout routines on a regular basis may imply your progress hits a wall.

Use these new leg workout routines to boost your exercises. You do not have to make use of all of them however including simply 2-Three to your subsequent leg routine will present the range it’s essential get your progress again on observe.

%d bloggers like this: