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

In this video I’m going to be covering the “best” leg workout for mass and strong legs based on scientific literature and our understanding of the leg muscles. I’ll go through the most effective leg exercises that best activate the glutes, quadriceps, and hamstrings. These exercises are great for men and women, if your goal is leg hypertrophy (bigger legs) from your leg workouts. The four exercises I will discuss are the barbell back squat, front squat, Bulgarian split squat, and hip thrusts for glutes using a barbell. This combination of bilateral and unilateral leg exercises is ideal in order to add mass to the leg while correcting asymmetries that would be caused by only using bilateral exercises. Stick around until the end where I provide a full sample leg workout you guys can get started with right away.

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Additional credits:
Pietro Boselli for the anatomy:
www.youtube.com/channel/UC1lSkVg0HUiMxW3l-WRICGw
Jeff Nippard for the “science-based workout series” idea:
www.youtube.com/user/icecream4PRs

Studies:
Full ROM – www.ncbi.nlm.nih.gov/pubmed/23629583
Full ROM – journals.lww.com/nsca-jscr/Citation/2017/08000/Full_Range_of_Motion_Induces_Greater_Muscle_Damage.21.aspx
Barbell vs Smith Machine Squats – www.ncbi.nlm.nih.gov/pubmed/19855308
Bulgarian Split Squat EMG – www.ncbi.nlm.nih.gov/pubmed/25254898
Bulgarian Split Squat 1RM – www.ncbi.nlm.nih.gov/pubmed/26200193
Legs Fiber Type – www.ncbi.nlm.nih.gov/pubmed/4120482
Fiber type and load – www.ncbi.nlm.nih.gov/pubmed/17465271
Fiber type and load – jap.physiology.org/content/early/2016/05/09/japplphysiol.00154.2016

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