for a properly balanced aesthetic physique you've got to build a lower
body that matches the upper body nobody wants to see those chicken legs spoiling
your overall physique so here's a great leg workout that over time will help you
build impressive legs front and back at fit media channel we never skip leg day
so let's get down to business
this is a big workout so first warm-up two sets of squats with a fairly light
weight
now working sets it's five sets of squats each set you're increasing the
weight with fewer reps so it's 15 12 12 10 and 10 adding more weight each set
this is your big compound movement to fire up those quads at the start of the
workout back straight chest out go as low as you can as you push up breathe
out next hack squats feet hip distance apart toes slightly out
as you go down keep your knees in line with your toes as you come up keep the
tension by not fully locking out at the top
on the last two sets once you reach exhaustion see if you can push out five
extra half reps in quick succession
now still working quads Bulgarian split squats one leg then the other with one
leg back on the bench keep your back straight head up the weights will also
help you keep your balance this is an isolation exercise so you don't need to
go too heavy with the weights for a full explainer on the difference between
compound and isolation click the link
now it's on to leg extensions again this is about isolation so we're
concentrating on good form we're using a low weight but high reps 20 repetitions
per set keep control on the way up and on the way down
now we're gonna turn around on the same machine and move to hamstrings for
standing leg curls hold on to the machine for stabilization squeeze at the
top then slowly down on the negative again
this is isolation so not too heavy but lots of reps finally here's one you may
not have tried before banded Romanian deadlift
for the Romanian deadlift you're keeping your upper body lock with chest out and
shoulders back bend only at the hips keeping the backs of your legs straight
this puts the effort mainly on the hamstrings make sure you don't curve
your back on the way down keeping the bar close to your shins go down only as
far as you can feel your hamstring stretch don't touch the floor with the
weight adding the band's will make the exercise more challenging as you go up
and bring in the gluts and for extra effort we're adding a glutes flex at the
top of the movement when you reach the top squeeze your glutes and hold
so that's your leg workout for today helping you build that fully balanced
aesthetic physique fit media channel has plenty more workouts you can try from
beginners to advanced so check out our playlists and make sure you're
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