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You don’t need to lift extremely heavy weights to be able to build muscle in your legs. Also, back squats are not necessary to build legs either. When doing back squats, you can start getting really tight hip flexors, which can lead to lower back issues. There are several different types of squats that you can do to still get the same benefits, while avoiding injury. Now, let’s get started with the exercises and techniques that will help you build big legs with light weight.
Technique #1: PRE-=EXHAUST your muscles. This means that you are going to use isolation movements with high reps to tire your muscles, activating them, and getting more blood flow to your muscles.
Technique #2: COMPOUND SETS. This is when you work the same muscle group back to back without rest in between each set. This is going to give more time under tension for the muscle group that you are working.
Exercise #1: LEG EXTENSION (Isolation Movement). This is a single joint movement, where you bend at the knee. Aim for 20-25 reps of this isolation movement, which is going to fill your quads full of blood. Focus on contracting the quads at the top of the movement.
Exercise #2: REVERSE LUNGES (Compound Movement). You can use dumbbells or just use your bodyweight. You are going to do 12-15 reps on each leg. The reason we are doing reverse lunges instead of normal lunges is because they are easier on your knees.
Technique #3: TRI-SET. It is going to be 3 different exercises back to back to back without any rest in between. Here are the exercises you are going to do:
Exercise #1: LYING LEG CURL. This is an isolation movement, only bending at the knee. This exercise is going to target your hamstrings. Aim for 20-25 reps for this exercise to get your hamstrings activated. You can also do a seated curl if that is all you have access to. Explode on the way up, and hold the contraction at the top of the movement for a couple of seconds. Make sure to lower your legs slowly, don’t just let them drop.
Exercise #2: DUMBBELL ROMANIAN DEADLIFT. Stick your butt out, and ride the dumbbells down the front of your legs. Focus on getting a good hamstring stretch, then squeeze your glutes at the top of the movement.
Exercise #3: GOBLET SQUAT. Keep the dumbbell close to your chest, and have a wide stance. That will help focus on your hamstrings and glutes. Go as deep as you can, without hurting your knees or hips. You are going to do 8-10 reps for this exercise.
After doing all of these exercises, we are going to do a FINISHER EXERCISE. Your legs should be fatigued and exhausted at this point. So now, I want you to do as many bodyweight squats as you can. Do them with good form, and it may only be 30-40 reps. Do 1-2 sets of these. You can also do bodyweight reverse lunges as well for the FINISHER EXERCISE.
Alright guys, that wraps up this video tutorial on how to build big legs with light weight. Make sure to subscribe to our channel for more videos on how to build more muscle and get ripped at home.