Most people limit their leg workout to squats and lunges and while those are quite effective exercises, they only target the muscles in a single plane of action (sagittal). However, in order to get a fuller development of the muscle fibres, it is fundamental to work all muscle groups in different angles.

The following workout focus mostly on hip dominant exercises, putting more challenge at the posterior chain (gluteal group and hamstrings). The goal is to engage these muscle groups in different planes of action, recruiting more muscle fibres throughout the workout. The challenge comes from pairing moderate to heavy loaded exercises with more cardiovascular demanding ones. The result is a kick-ass workout which will get you the best of both worlds. Enjoy!

Superset 1 (5 sets):

  • Stiff deadlift: 12 reps moderate to heavy load. Keep knees slightly bent and perform the full contraction of the buttocks at the end of the movement.
  • Side lunges: 20 reps per side light load. The goal is to feel the burn.

Superset 2 ( 4 sets):

  • Static barbell lunge: 12 reps preside moderate to heavy load. Keep front knee slightly bent and press from the back leg to engage the gluteal group.
  • Frog jumps: 20 reps unloaded.

Superset 3 (3 sets):

  • Cross lunge deadlift: 12 reps per side moderate to heavy load. Keep back straight and perform the full contraction of the buttocks at the end of the movement.
  • Skater lunges: as many reps as possible in 30 seconds.

Finisher (single set):

  • Lying leg curl: 3 drop sets of 7 reps each. Go from heavy to light and aim for temporary failure.