If you want to better shape your legs during your workouts, try this idea. Maximize your results by splitting your leg day into two: quad/calf and hamstring/glutes. I’ve been personally doing this the past six months and I’ve seen more improvement in my hamstrings than ever before, especially since I’m quad dominant. By splitting them into two, I am able to give my all to each exercise and see better results in the long run.
Add this to your workout split, making sure you have enough rest between each day. Try picking 3-4 exercises for each day and giving them your all.
Here are some examples of exercises for quad/calf day and hamstring/glutes day:
Quad and Calf Day Exercises:
Tip: To focus more on your quads, try placing your feet lower on machines like the leg-press and hack-squat platforms.
Front Squat
Bulgarian Split Squats
Leg Press (Feet Low)
Reverse Lunge
Leg Extension
Calf Raises
Hamstring and Glute Day Exercises:
Tip: To focus more on your hams and glutes, put your feet higher on the leg-press and hack-squat platforms.
Leg Press (Feet High)
Back Squat
Good Mornings
Stiff-Legged Deadlift
Cable Glute Kickback
Glute Bridges
Courtesy: Pinterest