FULL LEG DAY FOR THE GAINSSSS 🍗

🌱1. Leg curl - for the hamstrings. Go slowwww and hold the movement at peak contraction for 2-3 seconds. I’m telling you..slowing down your movements is a game changer for targeting the correct muscles and keeping tension on the muscle.

⚡️2. Adduction machine - for the inner quads. This will help increase your strength for movements like squats, lunges, etc. Also hold these at peak contraction.

🩵3. RDL (Romanian deadlift) - for the glutes and hammies. One of my personal favorites. I owe all the glute gains to these ;) SLOWWWW these down. I think one of the main reasons a lot of people struggle with these is because they rush through them without giving themselves the opportunity to feel the target muscle. It’s so important to slow down your movements and really FEEL the muscles working that you want to target. Don’t just go through the motions. Perform each rep with INTENTION.

🍑4. Hip thrust - for the glutes. Hold these for 2 seconds at peak contraction. Count to 3 on the way down to help slow down the movement. Push yourself with these - you can probably do more weight than you think 🫣

⭐️5. Single leg extension - for the quads. I always try to include at least 1 single leg movement in all my leg days.🍗

3-4 total sets for everything. Make sure you’re pushing yourself to failure for at least 1 set of each exercise

#lemon8partner #lemon8creator #legday #workoutroutine #legworkout #glutes #quadgains