Leg Day Revolution: High-Rep Squats & Intense Supersets
Gym | Single Workout | Intermediate: 4 exercises
This workout targets the lower body with a focus on building strength and endurance through high-rep exercises and supersets. Starting with the Barbell High Bar Squat, you'll progress through 5 sets with a descending rep scheme from 20 down to 10 reps. This squat variation emphasizes the quadriceps and glutes while also engaging the core for stability. After the squats, you'll move into a superset consisting of Lever Leg Extensions and Lever Lying Leg Curls, each performed for 5 sets following the same descending rep scheme as the squats. The leg extension and curl machines specifically isolate the quadriceps and hamstring muscles, respectively, promoting balanced leg development.
Posture and form are critical, so you should focus on maintaining strict technique throughout each exercise to maximize muscle engagement and prevent injury. Be sure to control the movement during both the concentric (lifting) and eccentric (lowering) phases for maximum benefit. Rest adequately between sets to maintain the intensity throughout the workout.
To round off the session, you'll tackle the Lever Seated Calf Press, again with 5 sets descending from 20 to 10 reps. This move targets the calf muscles and can aid in developing lower-leg strength and aesthetics. Ensure full range of motion by stretching and contracting the calves with each rep. This intense lower-body routine not only aids in muscle growth and toning but also has the potential to improve your overall lower body strength and performance.
