How to Build Big Legs

3) Work Your Adductor Magnus

I constantly hear “I need to work on my glute-ham tie-in” from competitors, especially bikini girls. Well, there is no such thing as the glute tie-in muscle. What you really need to do is sculpt your glutes and hamstrings—especially your adductor magnus, the largest of your adductor muscles.

Unfortunately, hamstring curls do not activate the adductor magnus, and far too many people miss that information. Three great ways to engage this muscle are one-leg barbell squats, goblet squats, and Romanian deadlifts with a wider stance.

The one-leg barbell squat has the advantage of working the adductor as both a stabilizer and a hip extensor at the same time. I like to have people lean slightly forward at the hips when going down and then stand straight back up to engage the hip extensor.

Siege’s Every-Angle Leg Workout

Wide-Stance, Toes-Out Squat 5 sets of 12, 12, 20, 20, 20 reps
Narrow-Stance, Toes-Forward Squat 3 sets of 25, 25, 25 reps
Wide-Stance Romanian Deadlift 3 sets of 15, 15, 15 reps
Wide-Stance Goblet Squat 3 sets of 15, 15, 15 reps
Leg Extensions (With femur and toes rotated slightly in) 3 sets of 25, 20, 20 reps
Leg Extensions (With femur and toes rotated slightly out) 3 sets of 25, 20, 20 reps
Standing Leg Curl (With femur and toes rotated slightly out) 3 sets of 25, 20, 20 reps
Standing Leg Curl (With femur and toes rotated slightly in) 3 sets of 25, 20, 20 reps
One Leg Barbell Squat 3 sets of 12, 15, 25 reps

Pages: 1 2 3

Comments