Leg exercises that are better than the back squat? It’s possible?
If you have small legs and you think the only way to grow them is by squatting, then you need to rethink your approach.
Troy adashun explains how he changed his leg training and managed to achieve impressive strength and muscle gains without using the barbell back squat.
He argues that there are many other lower body exercises that are better when it comes to lower body hypertrophy.
Font: Photo courtesy of CrossFit Inc.“I wanted to make this video because, contrary to popular belief, you don’t need to squat heavy to grow your legs. Leg training for growth today will not include barbell squats at all.”
“When I started lifting weights, I thought squatting as hard as I could was the best way to get bigger legs, but it turned out I was training more for strength than hypertrophy. Try this leg workout for bigger legs and feel the difference in rep ranges, pace of each rep, and overall exercise selection.”
“These leg exercises will make your legs explode in a short, intense workout. I call this type of training the ball method, and that’s how I train to grow any muscle.”
Exercises That Are Better Than Squats For Building Lower Body Muscle
1. Leg Exercises That Are Better: Dumbbell Bulgarian Split Squat
Probably one of the most painful and effective leg exercises out there.
Go nice and deep and don’t cheat the move.
You will feel this from your glutes to your quads.
Stick to a 10-12 rep range for maximum muscle growth gains.
Keep your knees over your toes and overload each leg, one leg at a time. To make the exercise even more difficult, try pausing the reps. Hold the bottom position for at least 3 seconds to maximize time under tension.
2. Leg Exercises That Are Better: Super Set Dumbbell Lunges and Overhead Lunges
This will further fatigue the legs in a functional and challenging way.
Again, the superset will extend the time under tension and this will result in more muscle growth.
Growth Tip: Add bodyweight versions of each exercise as a superset.
3. Leg Exercises That Are Better: Dumbbell Sumo Squats
This is a great alternative if you have lower back problems or are recovering from an injury.
It’s impossible to load as heavy as you would for a back squat and it forces you to keep your core and spine upright and tight.
You may choose to perform this with an elevated heel if you find ankle mobility to be an issue. Simply place your heels on a weight plate or bumper.
Make sure to squeeze at the top and focus on the mind-muscle connection.
4. Leg Exercises That Are Better: Dumbbell Romanian Deadlift Leg Extension Superset
Do 3 sets of 12 repetitions of both exercises. RDLs should be performed immediately after completing leg extensions.
Form Tip: Point your toes out slightly and squeeze your quads as hard as possible at the top of the movement.
Troy Adashun believes the following equation, done within the correct rep ranges, is a great principle for leg growth: “Intensity + Consistency = Growth”
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TIMESTAMPS FOR VIDEO:
- 00:00 – Why squats are killing your gains
- 00:15 – the truth about chicken feet
- 00:50: The perfect leg workout for rapid growth
- 01:50 – One of the most painful leg exercises you can do (but it works!)
- 03:00 – db superset of walking lunges for growth
- 04:45 – great barbell squat alternative
- 05:20 – big superset for quads and hamstrings
As a final disclaimer, Troy claims that consistent back squats in the 10-12 rep range are a phenomenal way to grow your legs. However, he believes that for beginning athletes this is paralleled by a higher risk of injury than many of the other exercises he included in his video.
leg muscles
Your legs are full of many muscles that control movement in different ways. Some help you walk, while others help you run or jump. The quads are located in the front of the thigh, while the hamstrings are located in the back. Both groups of muscles work together to provide power and stability when you move.
Quadriceps (Quads)
The quadriceps are the muscles that make up the thighs. They extend or bend the knees and straighten the hips. The quadriceps consists of four individual muscles: vastus lateralis, rectus femoris, vastus medialis, and vastus intermedius.
vastus lateralis
The Vastus Lateralis is one of the quadriceps muscles. It is located on the outer side of the thigh and helps you extend your leg. The vastus lateralis is a large muscle that can be strengthened with exercises like lunges and squats.
The vastus lateralis is located on the outer side of your thigh.
The vastus lateralis is located on the outer side of your thigh. The muscle runs from the middle of the knee to the top of the kneecap (patella) and lies under a layer of fat.
The vastus lateralis is one of four large muscles that make up the quadriceps group of the leg: the rectus femoris, vastus medialis, and vastus intermedius are its three counterparts. A small portion of each has an anterior attachment point in the pelvis called the iliotibial band or ITB (pronounced ITB). This band helps stabilize and support these muscles as you bend your knee forward or backward during exercise or daily activities, such as climbing stairs or getting into bed after a long day at work.
femoral rectus
The rectus femoris is a quadriceps muscle. It makes up a quarter of the thigh muscle and originates from the pelvis and inserts on the tibia and patella. This segmented muscle is responsible for flexing the knee joint, which helps you move forward when running or walking uphill.
The rectus femoris also helps stabilize the hip while doing other movements that involve twisting or bending in different directions (for example, kicking a ball).
The rectus femoris runs down the center of your thigh.
The rectus femoris is one of the quadriceps muscles, located in the front of the thigh. This muscle runs down the center of the thigh from the hip to the knee, joining the patella (patella) in its last few inches.
This muscle is responsible for extending (straightening) and flexing (bending) the knee joint, allowing it to move forward and backward when walking, as well as twist and turn when running.
vastus medialis
The vastus medialis is a muscle located on the inner side of your thigh. It attaches to your kneecap and helps you extend and flex your legs. It also helps you bend your knees by turning them inward. The vastus medialis can help prevent injuries like ACL tears because it is used to stabilize the knee joint during movement.
The vastus medialis is located on the inner side of your thigh. It sticks to the patella.
The vastus medialis is located on the inner side of your thigh. It attaches to the patella and helps straighten the leg.
vast intermediate
The vastus intermedius lies below the rectus femoris and extends from the hip to the knee. It attaches to the knee cap, helping you extend and flex your legs, as well as bend your knees.
The vastus intermedius lies below the rectus femoris and extends from the hip to the knee.
The vastus intermedius lies below the rectus femoris and extends from the hip to the knee. It is a quadriceps muscle, which means that it helps to flex the knee.
hamstrings
The hamstrings are located at the back of the thighs. These muscles help you extend and flex your legs. They also work with the quads to flex or bend the knees, as well as help prevent injuries like ACL tears.
If you are an athlete who needs to increase speed, stability, or power, having strong hamstrings is beneficial. For example: If you play football (football or otherwise), having strong hamstrings will allow you to make tighter turns when running downfield because they help keep your body upright as you run instead of letting it fall forward when you turn left or right. right in height. Speeds that could otherwise be done so easily without strong hamstrings to support them!
Your legs are full of many muscles that control movement in different ways.
Your legs are full of many muscles that control movement in different ways. The quadriceps and hamstrings are the main muscles in the front and back of the thigh, respectively. The vastus medialis is on the inside of the leg. The abductor muscles (gluteus medius and minimus) support hip movement while the adductor muscles (adductor longus, brevis, and major) squeeze from each side to keep things together.
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