The Best Science-Based Lower Body Workout for Growth (Quads/Hams/Glutes)

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When it comes to designing your lower body workout, or “legs workout”, in your upper/lower split, you need to focus on adequately training all of the leg muscles. This includes the quadriceps, hamstrings, glutes, and calves. The best legs workout for mass is one that targets all of these muscles in a balanced manner AND uses the right exercises to do so. This is how to really add size and mass to your legs (how to really “build skinny legs”). In this video I’ll show you what exercises you should consider including in your leg workout based on scientific literature and our understanding of the lower body muscles. This workout is best used in an upper/lower split, but can serve as a leg day on its own – it all depends on what your workout routine currently looks like.

FOLLOW THE LINK BELOW FOR YOUR FREE LOWER WORKOUT PDF:
https://builtwithscience.com/free-lower-body-workout/

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STUDIES:
Squat:
https://www.ncbi.nlm.nih.gov/pubmed/19002072
RDL:
https://www.ncbi.nlm.nih.gov/pubmed/24149748
Split-squat:
https://www.ncbi.nlm.nih.gov/pubmed/20231745
https://www.ncbi.nlm.nih.gov/pubmed/26200193
https://www.ncbi.nlm.nih.gov/pubmed/24345718
Glute ham raise:
https://www.ncbi.nlm.nih.gov/pubmed/24978835
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3362981/

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Comments

Jeremy Ethier says:

Thanks for watching guys! Here’s the link to the PDF: https://builtwithscience.com/free-lower-body-workout/ – let me know if you’re having trouble receiving it. Also, I’d really appreciate it if you gave me a follow on Instagram (https://www.instagram.com/jayethierfit/ ) where I’ve started posting a lot of the studies I come across but don’t include in my videos – I just reached 10K on there so huge thank you to all of you who have shown your support on my Instagram! Cheers!

SA Rocket says:

I hate Bulgarian squat

TheOnlyLeg says:

I sincerely want to thank you for this, I desperately want to get healthier and more fit but I struggle with staying on routine without a set plan, this really allows me to stick with it, 2 weeks done so far and I feel like a new man, turned from a chore to a hobby, thank you.

Justice says:

What about calves?

Canakha says:

Whats the set and reps

Brad Casper says:

Add some abs exercises.

māngāi says:

I think we should definetly also include along with these the great ATG split squat, tibialis raise, Nordic Curl, etc.

Willem Gijs says:

I just can't bring myself to do unilateral shit. Takes way to much times. I'll stick to squats and seated calf raises. Instead of those two I've added abs/core workout. Since that's missing.

Sayın CEVİZOĞLU says:

Bulgarian squat is a leg killer. My legs literally burn when I do this. But I cant be very comfortable with my back foot. I'll never give up anyway.

Manuel Almeida says:

Should I keep the same exercises for both lower body workouts except Back and Front Squat?

The Lukky Chanel says:

This was seriously informational, I appreciate the video alot it's really helpful !

Awkion says:

question i got pain in my back left side and make my left leg get into pain alot i went for ct scan and no problem it the muscle will this stuff help me out make it better plz get back to me thanks sorry for bad typing

MikeTheEagle says:

I just started working out. and im working out 4 months! ^^ So i wanted to look up some exercises and tips and your videos were perfect! (upper and lower body videos). And that that you also give us free pdf wow dude i love it! Thanks a lot. 🙂 Awesome videos! 🙂 👍

Bigo Jr. says:

Great video dude you’re doing gods work

hellisempty says:

I don't understand this. So it's been researched that 10-20 sets are the most optimal volume per muscle per week, where 20 is the roughly upper limit for advanced lifters. I know it's highly individual. But if I'm calculating correctly, the example at the end shows that there are 18 sets per glutes FOR BEGINNERS (lower range). If I take the middle range, it's 24 and the end range is 34 sets per week for glutes FOR ADVANCED. Isn't that too much? Beginners doing 18 sets per week only for glutes, especially 3 of 4 are lengthening movements, which creates more damage than shortening movements like hip thrusts. And around 30 for advanced? Could this easily lead to overtraining of the glutes? OR is that completely fine due to training the muscle only 2x a week? Therefore we can train with more volume and intensity for that muscle per workout and still be able to recover properly? Please, correct me.

Judge Dredd says:

I need a video on how not to be a pathetic lame ass before I can attempt this video hahahaha

Nadeem Fayad says:

Hey I have a question: I've been watching fitness videos recently but I'm not sure if I've been getting the form right for lower body workouts. I guess it all comes down to muscle memory. Would the best bet be to watch the videos while at the gym or hire a personal trainer?

jermaine lindo says:

cross-over body

Kid David says:

What about abs

Tasha Wallace says:

Always a pleasure and loads of good information in Jeremy’s videos

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