Thread by @KarlApexFit

10 years ago I busted my knee, had surgery, and lost all my muscle mass.

But now my legs are bigger than ever.

How?

Because I used the 5 best leg exercises on the planet:

(Here they are with videos of each included below)

= Thread =

1. Hack Squat:

Arguably the best quad builder.

▫️ Takes strain off the back
▫️ Increased range of motion
▫️ Prioritizes muscle failure over task failure
▫️ Increased mechanical tension on the quads
▫️ Better stimulus on the quads over back

*Pendulum squats are also elite

2. RDL:

Elite at hitting entire posterior chain.

▫️ Pull hips as far back horizontally as you can to 'hinge effectively (do not bend forward at the waist)
▫️ Use Wrist Straps to ensure muscle not task failure (hamstrings not grip strength are the limiting factor)

▫️ Slowly lower the weight down (imagine you are pushing your butt back to close a car door behind you)
▫️ Focus on pushing your hips 'back and up' towards the top of the room
▫️ Use a low and controlled motion
▫️ Ensure zero rounding of your lower back
▫️ Quality > Quantity

3. Leg Press:

Shifts our centre of gravity to avoid that big lean forward which back squats force us to do

⚬ Massive external stability
⚬ All emphasis on the legs

* Note: Just don't be that guy who goes WAY too heavy with crap range of motion

4. Leg Extensions:

Rarely do you see these get used appropriately for muscle gain

Often thrown in as a light weight 'finisher'

Make sure to hit these with heavy high intensity efforts

⚬ 5-10 reps
⚬ 0-2 RIR
⚬ 2-3 sets

Your quads will be screaming by the end...

5. Seated Hamstring Curls:

Studies show seated hamstring curls as the superior option to add strength and size to your hanstrings.

▫️ Control each rep
▫️ Squeeze at the bottom
▫️ Pull back through your heels
▫️ Slow 3-4 second eccentrics

Elite option.

There you have it...

The 5 best leg exercises I used to build my legs back.

1. Hack Squat
2. RDLs
3. Leg Press
4. Leg Extensions
5. Seated Hamstring Curls

Make sure to add these to your leg workouts to take your results to the next level...

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