3 versatile exercises to develop the entire lower body. EXCELLENT for developing athletic and defined legs!
Variety in your training is the key to defined, athletic and balanced legs. Lower body is big and complex and it needs to be treated that way.
Big compound exercises can produce great results, but one dimensional approach of just up-down movements (like the squat and deadlift) won't produce good results when it comes to athleticism and functional ability.
Your legs can rotate and raise to every direction. To fully train the legs, all of these functions need to be present in your training. Otherwise your legs will grow imbalanced and you will mostly be good at few simple movement patterns.
The exercises below will work many functions of the legs and all parts of the lower body. You will work the glutes, hamstrings, calves, quadriceps and hip flexors. It's not a cure-all workout (no workout or exercise is), but it's excellent among many other workouts.
This workout is great for athletes, martial artists and everyone who wants to develop a functional lower body.
Size and definition will also follow. If your execution is on point, you don't need heavy weights to build powerful and big legs.
For a full leg training program and a lot more, you can check out Movement 20XX.
Lower Body Workout
Step Back to Single Leg Squat: 4 x 7-10 repetitions per side
Frog Squat to Side Kick: 2 x 8-14 repetitions
Toe Split Squat: 4 x 7-10 repetitions per side
Rest 2 minutes between sets and exercises. This workout can be done 1-3 times per week.