In terms of training, a workout should focus on a few fundamentals. You’ll want exercises that train each leg individually (aka “unilaterally”), which ensures equal muscle development. Most importantly, you’ll want resistance training moves that’ll hit the major muscles in your posterior chain—like your glutes and your hamstrings—because they produce the most force in your body.

Recommended frequency: 2 times per week.

Compact

Extended

  • 4 sets

    12 reps

    4 sets

    12 reps

    4 sets

    12 – 8 – 8 – 12 (each leg)

    4 sets

    12 – 8 – 8 – 12 (each leg)

  • 12 reps (each leg)

    8 reps (each leg)

    8 reps (each leg)

    12 reps (each leg)

    12 reps (each leg)

    8 reps (each leg)

    8 reps (each leg)

    12 reps (each leg)

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

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Rest 90 seconds

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Rest 120 seconds

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