Alternate quads and hamstrings for maximum growth
A good pair of legs is as important to the body as a good set of wheels is to a car. But like a quality set of wheels, strong, healthy legs come at a high price. So, don’t take the following powerful exercises—especially the sissy squat—lightly. Because this is an incredibly intense workout that will turn your thighs into killer wheels. Serious focus and intensity are required.
Quadriceps and hamstrings
Stand with a barbell balanced across your traps. Your feet should be wider than shoulder width apart. Before you continue with this exercise, make sure that the bar is placed symmetrically.
Once you feel comfortably balanced, contract your quadriceps and gluteal muscles and lower your body slowly. When you reach the point where your upper legs are just below parallel to the floor, push back up to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight to protect your lower back, and keep your head up and your eyes fixed ahead as you perform this exercise.
SLED HACK SQUAT
Quadriceps, hamstrings and glutes
Step into a hack sled with your feet shoulder width apart and positioned near the top of the foot plate.
Starting in an upright position (without locking out your knees), contract your quadriceps muscles and slowly lower into a squat position. Once you reach the bottom movement (where your upper legs are just below parallel to the platform), press the sled back to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight and your lower back planted firmly against the rear padding to avoid a back injury.
STIFF-LEGGED BARBELL DEAD LIFT
Hamstrings and glutes
Grab a barbell with a grip that’s slightly wider than your shoulders.
With your back straight and your upper body rigid, contract your hamstrings slowly and ease the barbell off the floor. Bring your body up and stand up straight. Without resting, return to a position where the barbell is slightly above the floor; repeat. Keep your knees fixed and slightly bent throughout the movement.