Build Quads Of The Gods With These 6 Moves To Killer Legs

Build quads of the gods, glutes of steel, and burn some serious fat—with this six-move workout. Do the test and tell us how you score!



Build quads of the gods and glutes of steel – and burn some serious fat – with this six-move workout.

Mobility

Start with these warm-ups, resting 30 seconds between sets. The goblet squat primes your legs, while the face pull stabilises your shoulders and strengthens your upper back.

Goblet Squat

Hold a light (8 to 15kg) kettlebell or dumbbell at your chest. Squeeze your glutes, brace your core, and squat, keeping your chest up, pulling your hips back and down, and pushing your knees apart. Lower your body until your thighs are parallel to the floor; then push back up. That’s 1 rep; do 3 sets of 15.

Related: ​Gain Strength and Length With the Tight Trail Leg Bulgarian Split Squat

Resistance Band Face Pull

Secure a light resistance band to a rack at eye level. Using an overhand shoulder-width grip, grasp the band with both hands, arms straight in front of you. Holding it taut, pull towards your forehead, opening your arms outward and bending your elbows; keep your upper arms parallel to the floor. Reverse. That’s 1 rep; do 4 sets of 25.

Strength

Rest as needed between these two moves; they’ll hit your core, glutes, and hamstrings. Need more? Check out this 15-minute workout. 

Barbell Box Squat

Stand a few centimetres in front of a knee-high bench or box, a 42kg barbell on your upper back. Tighten your core, push your hips back, and squat until your butt is on the box. Hold for 1 second; then stand up. That’s 1 rep; do 12 sets of 2 reps. If you can do 2 reps without plopping onto the box, increase the weight by 2kg.

Related: How to Perfect the Pistol Squat

Bulgarian Split Squat

Stand with a medium-weight dumbbell in each hand and your left foot on a bench or box behind you. Keeping your torso upright and your chest up, lower your body until your right knee is bent 90 degrees and your right thigh is parallel to the floor. Push back up. Do reps for 1 minute, and then switch sides and repeat.

Benchmark

Do three 1-minute sets of the barbell lunge, then one 30-second set of kettlebell swings. Rest 1 minute between sets. Your final score is your total number of reps.

Alternating Barbell Lunge

Stand holding a 42kg barbell on your upper back. Brace your core and step forward with your right leg; then slowly lower your torso until your right knee is bent at least 90 degrees and your left knee nearly touches the floor. Push back to the starting position; then step forward with your left leg and repeat. That’s 1 rep.

Related: You’ll Never Skip the Bodyweight Lunge Again

Kettlebell Swing

Stand with your feet about shoulder-width apart, holding a 14kg kettlebell at your waist with both hands. Push your hips back, bend your knees slightly, and let the kettlebell travel back between your legs. Now pop your hips forward as you stand up explosively, swinging the kettlebell forward. That’s 1 rep.

Benchmark Scorecard: How Many Reps Can You Do?

20 or less: A solid start.

21 to 33: Now we’re talking.

34 or more: Quads of the gods!

Post your score: #MHBenchmark

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