The legs are one of the favorite muscles when it comes to training them in the gym since They provide a very nice aesthetic if it is accompanied by a good torso.
Normally we see training the legs with machines, bars, dumbbells, etc., but also It is possible to provide a lot of intensity to the legs without the need for weights.
There are many people who, due to their day-to-day life, do not have enough time or finances to allow themselves to train in a gym.
Next we are going to leave a routine that can be done at home in order to hypertrophy both the anterior chain and the posterior chain of the legs.
One leg squats
One-legged squats or pistol squats It is an exercise that requires a lot of strength and power in the legs. In addition, great stability is needed so as not to go sideways.
In case we do not have enough strength to execute it, what we can do is use a chair, sit on it and do the concentric part from the chair. This will make our work much easier. Finally, if we can’t do this either, the best thing is that we have something to hold on to to help us even more.
Squats with feet together
Performing the squats with the feet together will increase the range of the exercise, emphasizing and giving it much more intensity to the quads.
If you have a TRX, we can use it to do this exercise, It will give us much more stability and securitysince having our feet so close together, we are in danger of falling.
jump squat
First of all, we want to comment that if you have any type of joint problem in the knee or hip, we advise against doing this exercise because the impact is higher than doing the previous two types of squats.
This exercise can come in handy because the concentric part is very explosive, increasing its intensity. Unlike the previous exercise, we can place our feet at the width with which we do the exercise more comfortably.
Single leg glute bridge
With this exercise we will emphasize more in the posterior chain, especially in the gluteus. It is normally done by pushing with both legs, but to apply more intensity, we will perform this exercise with one leg. Even if we want to increase the intensity of the training, we can take a backpack, fill it with books, bottles of water and put it on the hip so that more weight has to be pushed.
glute lunges
This exercise, to emphasize especially in the posterior chainwhich we will make a 90º angle with the knee while we tilt the torso a little
If we want to give it greater intensity, which we can do is perform them with jumpmaking the concentric movement of the exercise more explosive.
How many sets and reps to do
Regarding the series and repetitions that we have to do, in case of For beginners, it is best to do 3 sets of each exercise and perform between 10 and 12 repetitions.
In case of people something else advanced and that they know what their limit is, the best thing is to do between 4 and 5 sets (we increase the volume of training because as we progress it becomes more difficult for there to be adaptations to training) and we perform between 10 and 15 repetitions per series.
If you want to further increase the intensity of your training, we can take a backpack, fill it with books, bottles, etc., and do the exercises with that extra weight.
As for the break between series, the ideal would be between 45 and 90 seconds.
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