Airborne squat
Quadriceps
- Stand with one leg bent behind you.
- Lower until the knee of that leg touches the ground and rise again.
- For greater difficulty, avoid leaning forward and avoid bouncing on the ground.
Sessions
Legs killer
Intermediate
Quadriceps ∙ Hamstrings ∙ Glutes ∙ Calves ∙ Tibialis ∙ Hip Flexors
Quick leg workout
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings ∙ Hip Flexors ∙ Calves
Advanced legs and buttocks
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings ∙ Calves ∙ Tibialis ∙ Hip Flexors
Unilateral correction
Intermediate
Triceps ∙ Upper Chest ∙ Lower Chest ∙ Abs ∙ Biceps ∙ Lats
Leg Stimulus
Intermediate
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings
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Quadriceps ∙ Glutes
Kettlebell swing
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius
Double lunge and squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors
Kettlebell deadlift
Lumbar ∙ Glutes ∙ Hamstrings ∙ Lats ∙ Quadriceps
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Broad strides
Quadriceps ∙ Glutes ∙ Hamstrings ∙ HipFlexors