Name: Chandré Jeppe
Age: 18
Height: 1.66m

Favourite exercises to target the booty?

Squats or weighted hip thrusts.

 

A post shared by Chandre Jeppe Fitness (@chandrejeppefitness) on May 15, 2017 at 12:27am PDT

Favourite exercise to target the quads?

Leg extensions.

Favourite exercise to target the hamstrings?

Stiff leg deadlift or good mornings.

What are your top tips when training legs?

Try to do heavy weights with the correct form.

 

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A post shared by Chandre Jeppe Fitness (@chandrejeppefitness) on May 27, 2017 at 4:34am PDT

What does a typical leg workout look like for you?

• 2 minutes cycling for warm-up
• Leg extensions
• Lunges
• Deadlifts
• Leg press
• Leg curls
• Squats
• Weighted hip thrusts
• Donkey calf raises
• Standing calf raises

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The post Legs Training With Chandré Jeppe! appeared first on FitNish.com.

Sometimes we get so used to doing the same things and the same exercises over and over we forget that there are many different and more exciting ways to do things. It also becomes so common to do the ‘main’ exercises since they are publicised so often, such as squats and deadlifts. There is nothing wrong with those big exercises, but there are many other cool movements that can target more specific muscles that you may want to focus on.

Here are 8 not so conventional leg exercises that can really up your leg game when included in your workout plan:

Jefferson squats

Jefferson squats are great for your glutes and hamstrings and offer a smooth change to regular squats.

A video posted by Felicia Bonillo (@felicia_bonillo) on Dec 8, 2015 at 5:23pm PST

jump squats

Jump squats aid in explosiveness and serve as a great finisher to a leg workout. They can also be done with weights, if for instance you place them early on in your workout.

A video posted by Kimmy (@trainerkimmy) on Jul 19, 2016 at 7:14pm PDT

Tuck jumps (with knee ups for explosiveness)

Similar to jump squats, these tuck jumps focus more on bringing your knees as high as possible. This exercise also helps with explosiveness and can be used to progress at other movements like the back tuck and box jumps.

[youtube_sc url=”https://www.youtube.com/watch?v=PthbBczX7VY”]

A video posted by Nikki (@justget.fit) on Jul 11, 2016 at 8:44am PDT

sumo squats

Sumo squats are great for the glutes and hamstrings and inner thighs, as well as with increasing flexibility. You perform them similar to how you would perform normal squats except with the sumo variation, you do them with a much wider stance, which focuses a lot more on the glutes.

 

A video posted by A$hhllleeeyyy (@its_missashley) on Jul 19, 2016 at 2:21pm PDT

Bench Leg Raises/Glute Raises

These are perfect for the glutes and are overlooked by many people, thinking that squats alone grow the glutes!

A video posted by UMAMS LIFTS (@smallandstrong.fit) on Jul 4, 2016 at 7:50pm PDT

A video posted by Priscilla Pookie (@pookiemonsterrr) on Jul 26, 2015 at 2:41am PDT

frog jumps

These jumps differ slightly from jump squats, in that now you are focusing on a more horizontal or forward force/jump. Also great for explosiveness and to push the legs to their limit!

A great leg finisher to try at the end of your workouts.. By @alrietaq ??? #legs 

A video posted by fitnish.com (@fitnish) on Apr 18, 2016 at 7:56am PDT

lunge with kickback and hold

Lunges are always a great exercise for the quads and hamstrings, now throw in a little kick (and hold) at the back and you can focus on the glutes to!

A video posted by Michael Ebanks F I T (@michaelgogettaebanks) on Jun 4, 2016 at 10:35am PDT

side lunges

Side lunges are also a great overall leg exercise with an added flexibility benefit.

A video posted by Ashley (@ashleynicole_foodandfitness) on Apr 27, 2016 at 8:00pm PDT

A video posted by Natalie Yco (@natalieyco) on Apr 19, 2016 at 10:20am PDT

The post 8 Great Leg Exercises You May Not Have Tried Yet! appeared first on FitNish.com.

This is a great workout for the ladies (and the guys can do it to, just adjust the weights to suit you. For the more advanced lifters, you can always add more sets or reduce your rest periods in between sets). The workout is a classic upper leg routine with a big emphasis on the glutes (booty / butt, hamstrings) area. It will help give you that firm and rounded behind.

Download a printable training log of the Female Gym Leg Workout,  here:

• Editable Word Document: Female Gym Leg Workout Focus GLutes And Hamstrings
• Pdf Document: Female Gym Leg Workout Focus GLutes And Hamstrings

Warm Up:

• 5 minutes skipping/running to warm up.

Exercise 1:

• Leg extensions

Sets: 4
Reps: 20, 15, 12, 8
Increasing weight each set

Exercise 2: (Optional)

• Front squats

Sets: 3
Reps: 15, 12, 10
Increasing weight each set

Exercise 3:

• Squats

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set

Exercise 4:

• Leg press (Feet placed high up on the apparatus)

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set

Exercise 5:

• Bridge (Optional to add weight to your lap)

Superset with

• Stiff – legged dead lifts

Sets: 4
Reps: 15, 15 , 10, 10
Increasing weight each set or on the second set

Exercise 6:

• Walking Lunges with kickback (Optional to add weight to your back)

Sets: 3
Reps: 12, 10, 8
(Increasing weight each set)

Cool Down:

• 20 minutes stretching and meditation

The post Female Gym Leg Workout | Focus: GLutes And Hamstrings appeared first on FitNish.com.