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Best secondary leg exercises?
Posted on 4/16/19 at 11:12 pm
Posted on 4/16/19 at 11:12 pm
So my typical routine is to lift full-body MWF, but recently I've come into a bit more time in my schedule to where I think I could do six days a week.
I'm looking to break up into alternative upper and lower body days, and I need some help on the best secondary / auxiliary lifts for lower body. Typically I only did heavy squats on MF and deadlifts on W. As I now have a whole day devoted to lower body, what would you recommend I include? Would you recommend I keep with one core lift (squat or deadlifts) each lower body day plus some key secondary lifts, or would you recommend doing both squats and deadlifts each day?
Any thoughts are much appreciated!
I'm looking to break up into alternative upper and lower body days, and I need some help on the best secondary / auxiliary lifts for lower body. Typically I only did heavy squats on MF and deadlifts on W. As I now have a whole day devoted to lower body, what would you recommend I include? Would you recommend I keep with one core lift (squat or deadlifts) each lower body day plus some key secondary lifts, or would you recommend doing both squats and deadlifts each day?
Any thoughts are much appreciated!
6
Posted on 4/17/19 at 7:15 am to FootballNostradamus
I would break lower body up into 2 days and upper 4 days.
Keep squat and deadlift on separate days spaced out and mix your accessories to match the opposite of your main lift. It'll allow you to hit the same muscles twice a week and won't be as fatigued doing so.
Squat day accessories:
Stiff legged deadlifts
Romanian deadlifts
Calves
Deadlift day accessories:
Hack Squat
DB Lunges (I hate these but they work)
Calves
Keep squat and deadlift on separate days spaced out and mix your accessories to match the opposite of your main lift. It'll allow you to hit the same muscles twice a week and won't be as fatigued doing so.
Squat day accessories:
Stiff legged deadlifts
Romanian deadlifts
Calves
Deadlift day accessories:
Hack Squat
DB Lunges (I hate these but they work)
Calves
Posted on 4/17/19 at 7:20 am to Adam4848
quote:
DB Lunges (I hate these but they work)
Definitely make for a sore gluteus if done right!
This post was edited on 4/17/19 at 7:21 am
Posted on 4/17/19 at 7:44 am to FootballNostradamus
Pistol squats
Step up reverse lunges
Seated leg lifts
L-sit
Step up reverse lunges
Seated leg lifts
L-sit
Posted on 4/17/19 at 8:49 am to FootballNostradamus
rear elevated split squat is my go-to finisher
Posted on 4/17/19 at 9:54 am to FootballNostradamus
Heavy front squats are invaluable. I find they are a fantastic accessory lift.
Posted on 4/17/19 at 10:03 am to SabiDojo
quote:
Pistol squats
Step up reverse lunges
Seated leg lifts
L-sit
Nobody wants to do your bodyweight stuff but I respect the effort.
Posted on 4/17/19 at 10:09 am to FootballNostradamus
quote:
Best secondary leg exercises?
main leg workout is the standing calf raise. i'll finish up strong usually with a seated calf raise.
Posted on 4/17/19 at 10:13 am to Hu_Flung_Pu
Hey the step up reverse lunges are with dumb bells
Posted on 4/17/19 at 10:27 am to FootballNostradamus
Split squats and stepups are my go to's. I would include walking lunges, but they are hard in the garage.
Both are unilateral, which is always a good choice for an accessory. Both also recruit quad and glute relatively equally, which translates well to squatting.
Edit: The best accessory tip I've received is to be a bodybuilder and focus on the muscles you're targeting, not weight. The main lift is for expression of strength, but focusing on the body part doing the work has done a lot for the quality of my accessories.
Both are unilateral, which is always a good choice for an accessory. Both also recruit quad and glute relatively equally, which translates well to squatting.
Edit: The best accessory tip I've received is to be a bodybuilder and focus on the muscles you're targeting, not weight. The main lift is for expression of strength, but focusing on the body part doing the work has done a lot for the quality of my accessories.
This post was edited on 4/17/19 at 10:46 am
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