TOP 3 BEST KILLER LEG WORKOUT

BARBELL SQUAT

PROCEDURE

1. Grip the barbell with a wide grip and place the bar on your shoulders.
2. Keep your lower back a little bent and your feet at your shoulder width.
3. Wish your elbows a little back so that your shoulder blades nearly meet.
4. As you breathe in, start lowering the barbell by bending your knees,keeping your heels on the floor all the time and moving your torso little forward.
5. Return to the initial position as you breathe in.

4 SET

Fast twitch fiber- size(8-10 rep)

Slow twitch fiber- size(15-20 rep)

DUMBBELL LUNGES

PROCEDURE

1. Stand straight and step forward with one leg.
2. Keep your back straight, look forward.
3. Inhale as you go down and exhale as you do up.
4. Keep the leg with which you step forward flexed.

4 SET

Fast twitch fiber- size(8-10 rep)

Slow twitch fiber- size(15-20 rep)

LEG EXTENSION

PROCEDURE

1. Choose your weight and sit on the machine with the pad next to your foot.
2. Hold the side bars and keep your back on the machines.
3. Extend your legs to the maximum.
4. Place the balls of the feet close to each other so that the outward part of thighs is also flexed.

4 SET

Fast twitch fiber- size(8-10 rep)

Slow twitch fiber- size(15-20 rep)

Remember that you should subsequently increase the weight in every next set.
Take 30 seconds rest between each set.