The PERFECT Legs Workout (PUSH | PULL | LEGS)

Step-by-Step Leg Workout Tutorial:

1. Introduction to the Perfect Leg Workout:

• Watch the video titled "The PERFECT Legs Workout (PUSH | PULL | LEGS)" from the ATHLEAN-X™ channel.
• Understand the structure of the Perfect Leg Workout in the Push, Pull, Legs series.

2. Barbell Squat:

• Start with the Barbell Squat as the first exercise.
• Focus on progressively increasing your strength by choosing a weight that allows you to fall within the 4 to 6 rep range.
• Reserve the last couple of reps for challenging yourself.
• Add weight in subsequent workouts to continue getting stronger.

3. Barbell Hip Thrust:

• Move on to the Barbell Hip Thrust to target the hamstrings and glutes.
• Focus on driving the glutes and progressively increasing strength in this exercise.

4. Step Backward Lunge:

• Perform the Step Backward Lunge to target the anterior chain.
• This exercise helps reduce knee strain and is beneficial for those with knee issues.
• Incorporate lunges for a more athletic leg workout.

5. Dumbbell Single Leg RDL:

• Try the Dumbbell Single Leg Romanian Deadlift (RDL) to target the hamstrings and glutes while reducing stress on the low back.
• Lift one leg behind you as you go down to engage the glutes and drive hypertrophy.

6. Slick Floor Bridge Curl:

• Perform the Slick Floor Bridge Curl to overload the glutes and hamstrings.
• Engage the glutes to keep the hips high while performing the hamstring curl.
• This exercise is more effective than a traditional hamstring curl.

7. Calf Work:

• Finish the workout with calf work to target the underlying soleus muscle.
• Perform calf raises either with both legs or one leg at a time for maximum effectiveness.

8. Conclusion and Additional Information:

• Follow the workout sequence as outlined in the video for optimal results.
• Consider checking out the Push and Pull workouts linked at the end of the video for a complete workout plan.
• For detailed step-by-step plans and nutrition guidance, visit athleanx.com.
• Show support by leaving comments, thumbs up, subscribing, and turning on notifications for the ATHLEAN-X™ channel.

By following these steps and exercises, you can achieve a comprehensive and effective leg workout as demonstrated in the video.