Use this hot bell leg exercise to build and sculpt leaner legs at home using just one bell and seven moves. It’s the antidote to any stale leg daily routine, and you don’t need a rack of KBs or the gym to get it done either.
This leg exercise promises bigger and stronger legs and glutes. It uses functional bodybuilding principles to increase your strength through the full range of motion, and you only need one medium or heavy bell to get the job done.
Besides programming my own workouts, I love to explore and test what’s out there, and this one shoots up the charts along with the latest dumbbell abs workout I’ve tried and this 15-minute workout. If you want an all-around, full-body burn, why not combine these routines for a bell workout that tests your skill, strength, and coordination?
Learn how to properly perform a kettlebell swing, get one of the best fitness trackers to track your progress, or read what happened when I put this kettlebell leg workout to the test.
Watch this 7-move leg workout
The Seven Motion Leg Workout is a comprehensive leg exercise, targeting the muscles in the legs, buttocks, and hamstrings to build stronger and larger leg muscles. It comes from Marcus Veli functional bodybuilding (Opens in a new tab) It uses minimal equipment.
Philly explains that your legs need a higher level of intensity to adapt, grow, and get stronger. But how do you do it without a high load or equipment? By playing with your variables, of course. One variable is your range of motion.
These are the seven best moves to get the right motivation without too much of a load, and Filly walks you through each exercise in detail on a YouTube video. Here’s a taste of the exercise techniques below.
1. 1-¼ Cup Cyclist Squat: 10-15 reps / 3-4 sets / 30-60 seconds rest
squat cup uses a 1-¼ rep . range to increase the difficulty. sneaky. Use a sturdy surface (such as a weight plate) lift your heels And upload your quads more. You need a level of knee stability to achieve this, and the higher you lift your heels, the more work your knees (and your knees) will have.
2. Back Foot Supported Mug Squat Raise: 10-12 reps/3 sets
Also known as the Bulgarian squat. Raise your back foot Using a box or bench to put more load on your front leg. Support your hand on something strong in front of you Begin splitting into a squat. A raised foot provides a disability that allows you to fall deeper into a squat and increase your range of motion. Why lay hands? More load and less focus on balance and coordination
3. Box-cup squat: 6-8 reps per leg / 2-3 sets
Elevate your foot on a box or bench to create a deficit. Filly also offers a few pull-down options if the squat gun isn’t in your repertoire (some ankles don’t like this exercise). Again, this exercise isolates one leg and increases pregnancy While the leg is working on the box.
4. Single leg KB hip thrust: 15-20 reps/2 sets
raise your back bench and load kettlebell on hips Allows you to maximize hip joint movement and Push your hips up To work the muscles of the buttocks. This isolates one leg and focuses on high repetitions to burn those glutes. It’s a big muscle and you can take it.
5. Curved Lunge: 10-12 reps per leg/2-3 sets
It uses two principles- rotation And the Planes outside the angle of motion (direction of movement). When standing on a box or bench with one foot, you have a deficit in it Zigzag dash With your other leg at a slight angle. The drop rush Expands your range of motion with a stretch slight twist And you rush. Again, you burn one leg at a time.
6. Low Handle Cossack Squat: 15 reps / 1-2 sets
known as Push from side to side, the Cossack requires you to hold the bell with both hands in front of you, low. a Weight with front loading It can help correct your posture. The wide stand It also allows your inner (adductor) leg muscles to do so stretching and knotting That is why this exercise is used in mobility routines to increase flexibility. It is a muscle building supplement.
7. Romanian deadlift deficit: 10-15/2 set
First, check out how to properly take a deadly tour of Romania. Similar to the traditional deadlift, this exercise is for you back chain Focusing on your Hamstrings and glutes. RDLs require Minimal bending at the knee and hip joint, That’s why you’ll feel this tension in your hamstrings. stand with raise the feet On two stable surfaces, you can increase your range of motion and Drop weight less. Skilled recommends slow your pace down to maximize shrinkage.
I Tried the Seven Move Leg Workout – Here’s What Happened
my leg resident vibrating. This exercise is brutal and clever and you don’t need to go to great lengths to burn your legs – trust me.
The first three exercises are knee-dominated squats that use raising your foot or heel to create a disability and increase your range of motion. If you have knee pain like me, I would choose to cancel the rise in the first exercise and consider losing weight as well.
The fourth exercise is dominant at the hip joint, which means that the glutes are the star of the show. It focuses on high reps and low weight to create exhaustion instead, and I love that this bell leg workout moves through different levels of movement and only uses hip thrusts, squats, deadlifts, and lunges to create an action-packed and challenging leg workout.
The filly adopts simple techniques like rhythm and range of motion to keep your legs guessing without loading the bar and gaining weight. You can hold the bell either by your side or with both hands up to your chest, so you don’t need a rack or gym setting to get it done either.
Philly recommends resting 30-60 seconds between sets which is a perfect work:rest ratio for me. What did you take away from this exercise? With a few basic principles, you can create thick eyelashes without the gym, all you need is creativity and one bell to make it happen
Next: The 7-minute glutes workout is the ultimate best leg day workout, this is the best glutes workout to try, skinny legs arrived in 20 workout days.
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