If squats have been the mainstay of your leg day training for longer than you can remember, try throwing a new movement into your workout rotation. It may be exactly what you need to spark some new growth.
Below, the three-pronged attack on your quads combines old school bodybuilding, a dash of strongman and a bodyweight burner designed to help you pack on timber.
The protocol couldn’t be simpler. Grab a set of dumbbells, mark out a 20m runway and work through as many high-quality rounds as possible in 20 minutes of the circuit. Rest only as necessary between rounds to catch your breath, but remember if you’re aiming for maximum growth, you’re going to have to put in maximum effort.
1. Walking Lunge x 20m
Standing tall, grab a set of dumbbells and hold them with straight arms by your sides (A). Keeping your chest up at all times, take a long step forward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg, moving forward.
2. Farmers Carry x 20m
Keeping your dumbbells in hand, let’s get those steps in. Lower your hands to your sides (A) Let your arms hang freely at your sides, take a deep breath into your core and begin a fast, deliberate march (B) When you reach the 20m mark, lower your weights to the ground for the finisher.
3. Prisoner squat x 20
Drop the weights and go for a body weight burnout. Stand with your torso upright and your hands on your head (A), drop your hips back to sink into a deep squat (B). Hold for a second, before pressing through your heels to stand up, repeat.
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