Many of the best leg workouts
give your quads a lot of attention, but many people forget to balance their body by targeting their butt and hamstrings as well. Exercises like lunges, squats and standard deadlifts employ your hamstrings and glutes, yes, but only as secondary movers. Your quads are doing the bulk of the work in the best leg workouts out there
It’s time to show your posterior you care. One of the ultimate lower body workouts
hardly uses the quads at all. We’re talking about the Romanian deadlift - a body builder’s favourite that’s perfect for all fitness levels.
Try adding this to your next workout. Your butt and hamstrings will thank you for it - and by thank you, we mean thank you later, cause you’ll probably be a bit sore after doing this for the first time.
Some extra resistance. A sandbag, barbell, or dumbbells are ideal.
Here’s how you do it:
Hold your resistance in front of you with your hands positioned shoulder-width apart. Your feet should also be shoulder-width apart. Make sure your body’s weight is in your heels. Stand up straight and tall. Engage your core.
Keeping your weight in your heels, hinge at your hips, leaning your torso forward until you feel a stretch in your hamstrings. DO NOT go all the way down to the floor. You need to keep your chest lifted, a soft bend in your knees, and a flat spine. It gets a bit tricky here: You also need to allow your lower back to maintain it’s natural curve. Forcing your entire back into a complete straight line will stress out your lower back and could lead to injury.
Come back to standing, squeezing your glutes as you move up. Repeat. Keep the weight light until you’ve mastered your form, then go heavier as you gain confidence. Aim for 10-12 reps to start.
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