4 Leg Exercises Kris Gethin

Key Takeaways

Incorporating effective leg exercises into your workout routine is essential for building strong and sculpted legs. Kris Gethin, a renowned fitness expert, has curated a selection of four powerhouse leg exercises that will help you achieve your fitness goals. These exercises not only target your leg muscles but also engage your core, glutes, and overall lower body. If you’re ready to take your leg workout to the next level, these exercises are just what you need.

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4 Leg Exercises Kris Gethin: Building Powerful Lower Body

Exercise 1: Squat Power Thrust

Targeted Muscles: Quads, Glutes, Hamstrings

1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
2. Keep your chest up, shoulders back, and core engaged.
3. Lower your hips down and back, as if you’re sitting into a chair.
4. Ensure your knees track over your toes and keep your back straight.
5. Push through your heels to rise back up to the starting position.
6. As you stand, explosively thrust your hips forward and jump off the ground.
7. Land softly and immediately go into the next squat repetition.

Tips:

• Maintain proper form throughout; don’t let your knees collapse inward.
• Start with bodyweight squats if you’re a beginner before adding weights.
• Breathe in as you lower down, and exhale as you push up.

Exercise 2: Romanian Deadlift

Targeted Muscles: Hamstrings, Glutes, Lower Back

1. Hold a barbell or a pair of dumbbells in front of your thighs.
2. Stand with your feet hip-width apart, knees slightly bent.
3. Hinge at your hips, keeping your back flat, and lower the weights down.
4. Lower the weights until you feel a stretch in your hamstrings, but avoid rounding your back.
5. Engage your hamstrings and glutes to return to the upright position.

Tips:

• Keep the weights close to your body throughout the movement.
• Don’t lock your knees; maintain a slight bend for safety.
• Initiate the movement from your hips, not your lower back.

Exercise 3: Bulgarian Split Squat

Targeted Muscles: Quads, Glutes

1. Stand a couple of feet away from a bench or elevated surface.
2. Extend one leg behind you and place the top of your foot on the bench.
3. Keep your chest up and your core tight.
4. Lower your body into a lunge position, ensuring your front knee doesn’t go past your toes.
5. Push through your front heel to return to the starting position.
6. Complete all reps on one leg before switching to the other.

Tips:

• Start with bodyweight only and gradually add dumbbells for extra resistance.
• Focus on balance and stability throughout the movement.
• Keep your front knee tracking over your toes.

Exercise 4: Leg Press

Targeted Muscles: Quads, Hamstrings, Glutes

1. Sit on the leg press machine with your feet shoulder-width apart on the platform.
2. Release the safety handles and lower the platform until your knees are at a 90-degree angle.
3. Push the platform back up by extending your knees, but avoid locking them.
4. Perform the movement in a controlled manner, feeling the stretch and contraction in your legs.

Tips:

• Adjust the machine seat to ensure your knees align with your hips.
• Don’t let your knees cave inward; press through the heels.
• Experiment with different foot positions to target various leg muscles.

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Frequently Asked Questions

Q1: Can beginners perform these exercises?
Absolutely! These exercises are suitable for beginners, but it’s essential to start with lighter weights or bodyweight to focus on proper form and prevent injury.

Q2: How often should I do this leg workout?
Incorporate this leg workout into your routine 1-2 times a week, allowing ample recovery time between sessions.

Q3: Is it necessary to use weights for these exercises?
While weights can add intensity, you can start with bodyweight and gradually progress to weights as your strength increases.

Q4: Can I do all these exercises on the same day?
Yes, you can. However, listen to your body and ensure you’re not overloading your muscles. Consider splitting them into different workouts if needed.

Q5: How can I avoid knee discomfort during squats?
Ensure your knees are aligned with your toes and don’t let them collapse inward. Warm-up adequately and focus on proper squat form.

Q6: Is the Romanian deadlift suitable for those with lower back issues?
If you have lower back concerns, consult a fitness professional or a healthcare provider before attempting this exercise. Start with lighter weights and focus on form.

Q7: What’s the benefit of Bulgarian split squats over regular lunges?
Bulgarian split squats require more stability and target each leg individually, helping to address muscle imbalances.

Q8: Can I substitute the leg press with squats?
Yes, squats are a great compound exercise, but leg presses provide a slightly different angle and can help target muscles in a unique way.

Q9: How can I make progress with these exercises over time?
Gradually increase the weight or resistance as you get stronger. Track your progress and challenge yourself.

Q10: Can I incorporate these exercises into a full-body workout?
Absolutely! These exercises can be part of a comprehensive full-body routine. Just ensure you have adequate recovery between leg-focused sessions.