Leg workout – focus on holds

Todays workout focused a lot on holds and squeezing the muscle group. Making it a bit of a longer session, but a great one! This workout was inspired by Alicia Gowans, WBFF Pro.

Squats – barbell – 6sets of 8 reps – hold for 4sec at the bottom, squeeze your glutes for 2 secs at the top.

Elevated Heel dumbbell squats – 6 sets of 12 reps – 6 second hold at teh bottom, squeeze glutes for two at the top

Barbell reverse 1 1/2 lunges – 3 sets of 10reps each leg – alternate legs

Lying leg curls – 7 sets of 7 reps – with a 4 second hold

seated leg curls – 3sets of 21 reps – hold at the top of 4 seconds

Hip thrusters – 2 sets of 21reps – hold for 4 seconds at the top.


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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