Legs exercises better than back squats? Is it possible?
If you have small legs and think the only way to grow them is by squatting heavy, you need to rethink your technique.
Troy Adashun He explains how he switched up his leg training and was able to achieve amazing strength and muscle gains without using a back squat.
He argues that there are many lower body exercises that are better when it comes to lower body hypertrophy.
“I wanted to make this video because, contrary to popular belief, you don’t need to squat with heavy weight to grow your legs. Today’s leg workout for growth won’t contain barbell squats at all.”
“When I started lifting, I thought squatting as heavy as I could was the best way to get my legs bigger, but it turns out I was training for strength more than squats. Try this leg exercise for bigger legs and feel the difference in the repetition ranges, the pace of each rep, and the choice of exercise appropriately. general “.
“These leg exercises will inflate your legs into a short, intense workout. I call this type of training the balloon method, and it’s the way I train to grow any muscle.”
Better exercises than squats to gain muscles in the lower body
1. Which leg exercises are better – Bulgarian Dumbbell Split Squat
It is perhaps one of the most painful and effective leg exercises out there.
Go nice and deep and don’t cheat in the movement.
You’ll feel this all the way from your glutes to your quads.
Stick to the 10-12 rep range for maximum muscle growth gains.
Keep the knees over the toes and hold each leg on one leg at a time. To make the exercise more challenging, try pausing the reps. Hold the lowered position for at least 3 seconds to increase the tension time.
2. Which leg exercises are better – Dumbbell lunge for brisk walking with hands above head and walking lunge
This will further fatigue the legs in a functional and challenging way.
Again, the super set will extend the time under tension and this will lead to more muscle growth.
Growth tip: Add bodyweight versions of each exercise as a superset.
3. Which leg exercises are better – dumbbell sumo squat
This is an excellent alternative if you have any lower back problems or are recovering from an injury.
It’s impossible to load as heavy as if you were in a back squat and it forces you to keep your core and spine straight and tight.
You can choose to perform this high heel if you find an ankle movement problem. Simply place your heels on weights or bumper board.
Make sure to squeeze at the top and focus on the brainstem connection.
4. Best Legs Workout – Super Leg Extensions with Romanian Dumbbells Deadlift
Do 3 sets of 12 reps of both exercises. RDLs should be performed immediately upon completion of leg extensions.
Shape tip: Point your toes out slightly and squeeze your quads as tightly as possible at the top of the movement.
Troy Adashun believes that the following equation, done within correct rep ranges, is a great principle for leg growth: “Density + Consistency = Growth”
- 00:00 – Why Squats Kill Your Gains
- 00:15 – The truth about chicken legs
- 00:50 – The perfect leg workout for rapid growth
- 01:50 – One of the most painful leg exercises you can do (but it works!)
- 03:00 – Huge set of lunges walking decibels of growth
- 04:45 – A great alternative to squatting
- 05:20 – Super cool quad and hamstring set
As a final disclaimer, Troy mentions that consistent back squats in the 10-12 rep range are a great way to grow your legs. However, he thinks that for beginner athletes this is on par with having a higher injury risk than many of the other exercises he has included in his video.
Your legs are filled with many muscles that control movement in different ways. Some help you walk, while others help you run or jump. The quadriceps are located in the front of your thigh, while the hamstrings are in the back. Both groups of muscles work together to provide strength and stability while on the move.
The quads are the muscles that make up the thighs. They extend or bend your knees and straighten your hips. The quadriceps muscle consists of four individual muscles: the vastus lateralis, the rectus femoris, the vastus medial, and the vastus medialis.
Vastus Lateralis is one of your quadriceps muscles. It is located on the outer side of your thigh, and helps you lengthen your leg. The vastus lateralis is a large muscle that can be strengthened with exercises such as lunges and squats.
The lateral dilating is located on the outer side of your thigh.
The lateral dilating is located on the outer side of your thigh. The muscle extends from the middle of your knee to the top of the kneecap (knee cap), and is located under a layer of fat.
The vastus lateralis is one of the four large muscles that make up the group of thigh muscles in your leg: the rectus femoris, vastus medialis, and vastus medialis are its three analogues. A small portion of each has an anterior attachment point in your pelvis called the iliac iliac strip, or ITB (pronounced ITB). This band helps stabilize and support these muscles as it bends your knee forward or backward during exercise or daily activities such as climbing stairs or getting into bed after a long day at work.
The rectus femoris muscle is the quadriceps muscle. It forms a quarter of the thigh muscle and originates in the pelvis and inserts into the tibia and patella. This segmented muscle is responsible for bending your knee joint, helping you to move forward when running or walking uphill.
The rectus femoris also helps stabilize the hip joint while you perform other movements that include twisting or flexing in different directions (for example, kicking a ball).
The straight femur runs down the center of your thigh.
The rectus femoris muscle is one of the muscles of the thigh, located in the front of the thigh. This muscle runs down the center of your thigh from your hip to your knee, and attaches to the patella (knee cap) for its last few inches.
This muscle is responsible for extending (straightening) and flexing (flexing) the knee joint, which allows you to move forward and backward in walking movements, as well as rotation and twisting when running.
The vastus is a muscle located on the inner side of your thigh. It attaches to the knee cap and helps you extend and bend your legs. It also helps you bend your knees by rotating inward. The medial dilator can help prevent injuries such as an anterior cruciate ligament tear because it is used to stabilize the knee joint during movement.
The medial broad is located on the inner side of your thigh. Attaches to your knee cap.
The medial broad is located on the inner side of your thigh. Attaches to your knee cap, helps straighten your leg.
Vastus intermedius is located below the straight femur and extends from your hip to your knee. It is attached to the knee cap, which helps it to extend and bend the legs, as well as bend the knees.
The medial expander is located under the rectus femoris and extends from your hip to your knee.
The medial expander is located under the rectus femoris and extends from your hip to your knee. It’s the quadriceps muscle, which means it helps bend your knee.
The hamstrings are located on the back of your thighs. These muscles help you extend and bend your legs. It also works with the quadriceps muscles to bend or flex your knees, as well as helping prevent injuries such as an ACL tear.
If you are an athlete and need to increase speed, stability or strength, having strong hamstrings is helpful. For example: if you play soccer (American or otherwise), having strong hamstrings will allow you to make a sharper turn when running on the field because it helps keep your body upright as you run instead of letting it fall forward when turning left or right on high. At speeds like you could easily do without your strong hamstrings supporting them!
Your legs are full of many muscles that control movement in different ways
Your legs are filled with many muscles that control movement in different ways. The quadriceps and hamstrings are the main muscles in the front and back of your thigh, respectively. The medial broad is located on the inside of your leg. The abductors (gluteus medius and minor) support the movement of the hip while the adductor muscles (adductors long, short and magnus) on each side push to hold things together!