Leg workout

It’s a day 2 of Push, Legs, Pull split and time to train Hamstring & Glute focused leg day.

Here are the exercises I have performed and it took around 50 minutes.

• Lying Leg curl
• Romanion Deadlift
• Hip Thrust
• Step ups
• Lunges
• Hip adduction
• Calf-raise on Leg press

Romanion Deadlift being the compound movement, below is a technique rundown

1. Starting Position: Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip. Your hands should be just outside your legs. Stand tall with your shoulders back and chest up.
2. Hip Hinge: Initiate the movement by pushing your hips back as if you are trying to close a door with your glutes. Keep a slight bend in your knees, and maintain a flat back and a neutral neck position. The bar should slide down close to your legs.
3. Lowering the Weight: Continue to lower the bar by hinging at the hips until you feel a stretch in your hamstrings. This is usually just below the knee or mid-shin level, depending on your flexibility. Keep the bar close to your body throughout the movement.
4. Lifting Phase: Drive through your heels to extend your hips and return to the starting position. Squeeze your glutes at the top of the movement.
5. Repeat: Perform the desired number of reps, ensuring you maintain good form throughout. Keep the core engaged and avoid rounding your lower back during the exercise.

Muscles Worked:

• Primary: Hamstrings, gluteus maximus.
• Secondary: Erector spinae (lower back), adductors, and forearms (grip strength).
• Stabilizers: Core muscles, upper back, and traps.

Closing Notes:

Remember, the most effective workout is one you can commit to.

Whether it’s Push, Legs, Pull, or another split, it’s the dedication to your routine that will yield results, not the latest trend.

Every rep counts, every set matters, and every workout is a step toward your goals. The worst workout is the one you never did.

Follow along on my Instagram @fittrwithsagar or on twitter .