The Best Science-Based Lower Body Workout for Growth (Quads/Hams/Glutes)

When it comes to designing your lower body workout, or “legs workout”, in your upper/lower split, you need to focus on adequately training all of the leg muscles. This includes the quadriceps, hamstrings, glutes, and calves. The best legs workout for mass is one that targets all of these muscles in a balanced manner AND uses the right exercises to do so. This is how to really add size and mass to your legs (how to really “build skinny legs”). In this video I’ll show you what exercises you should consider including in your leg workout based on scientific literature and our understanding of the lower body muscles. This workout is best used in an upper/lower split, but can serve as a leg day on its own – it all depends on what your workout routine currently looks like.

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STUDIES:
Squat:
https://www.ncbi.nlm.nih.gov/pubmed/19002072
RDL:
https://www.ncbi.nlm.nih.gov/pubmed/24149748
Split-squat:
https://www.ncbi.nlm.nih.gov/pubmed/20231745
https://www.ncbi.nlm.nih.gov/pubmed/26200193
https://www.ncbi.nlm.nih.gov/pubmed/24345718
Glute ham raise:
https://www.ncbi.nlm.nih.gov/pubmed/24978835
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3362981/

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