The perfect leg workout must consist of compound exercises for the quads, glutes

and hamstrings while not overlooking the smaller muscles of the hips and our
ability to train in all three planes. In this leg workout, you will find that we
overlook no component of upper leg training and get you training like an athlete in
the process.

As with all videos in this perfect workout series, the goal here is to make sure
you will build not only size by following these leg exercises but strength and
explosiveness as well. This starts as always with a compound movement for the
legs, and there is none better than the squat. While warming up to perform the
squat the key is not to exhaust yourself more than necessary. Too many times,
people perform too many warmups, cutting into energy reserves for their working
sets.

What you should do instead, is do a few reps with your sub-working weight to loosen
up your joints. Just before starting your first work set, perform one touch-up set
with about 10 percent more than what you will be using for your workout. Perform
just 1 to 2 reps here to prepare the nervous system and neurologically “lighten”
the load that is to come.

Work your way from sets of 5 to a set of 25 grueling reps on the squats before
moving onto the next component of this leg workout; the posterior chain compound
exercise.

Here you have two choices. You can either do the barbell hip thrust or the glute
ham raise. Keep in mind, because you will be able to significantly load the
barbell hip thrust more than you will the glute ham raise, you will want to opt for
this exercise if your main goal is training for strength. That said, if you are
looking to get more active engagement of the hamstrings through their concentric
range of motion, then you will want to do the GHR since it contributes in areas
that the hip thrust only isometrically challenges.

The next exercise is the hi/low dumbbell bulgarian split squat. This is a
necessary component of any athletic lower body training approach because it is a
unilateral exercise. Not only do the dynamic stability benefits shine through here
but it challenges the body in the frontal plane in ways that traditional bilateral
training via squats cannot do. Alternate the position of your torso on each rep to
ensure you hit both the quads and the glutes more effectively on each rep.

The TKE Drop Lunge is a great way to ensure resistance through terminal knee
extension. Now, it is important that you understand that there is no way to
isolate the medial or inner portion of the quads during an exercise. What you can
do however is ensure that this separately innervated head of the quads gets full
stimulation by going to a full lockout position of extension on every rep. We can
overload that with the addition of the band as well.

Next, no perfect leg workout would be complete without the additional focus on the
inside and outside of our legs. The adductors are hit tremendously well with the
Goblet Adductor Lunge shown in this video. Don’t just step back up to the top, but
slide or squeeze your legs together to get yourself back to a standing position.
This will light up the all important adductor muscles on the inside of your thighs
and help you to build the strength needed.

Finally, you have to hit the outside abductors of your legs as well. This can be
accomplished with the finisher shown. The hip band ladder requires that you work
your way up to 10 reps in each direction of a side step while making sure to keep
your toes pointed straight ahead at all times. This will strengthen the outside of
your legs, which is an area that tends to be very weak.
For the complete sets and reps of every exercise of this workout, be sure to check
the end of the video where I include all of the information. For more complete
workouts that are laid out step by step and put the science back into training
along the way, be sure to head to the link below and get the ATHLEAN-X Training
Systems. Start training like an athlete and start looking like one fast.

For more videos on how to build bigger legs and the best leg workouts without
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