Two great tips that make this exercise easier to perform are to remember to keep your back foot traveling not just back, but out as well. The next exercise is going to take you back to the anterior chain with the dumbbell alternating reverse lunges. Don’t lean the barbell out too far in front of you as this puts unnecessary strain on your low back.Īim for 20 effective reps after your ignition set of 12 to failure to kick it off. The key to doing this glute and hamstring exercise right is to hinge at the waist and soften at the knees. The next exercise up is one for the posterior chain which will give a much needed reprieve to the quads and anterior chain muscles – and it’s the barbell RDL. If that is the case for you, feel free to extend your rest slightly but do so realizing that the spirit of the workout as written is for you to ultimately be able to do this with your rest limited to just 15 seconds each time. Now keep in mind, leg workouts can be grueling for many. They are just serving to kick off this exercise and pre-fatigue the reps that are to come after on this leg exercise.Īfter reaching failure on the ignition set you will rest/pause for just 15 seconds before jumping back into your first set of effective reps. Keep in mind, these reps are not going to count towards your 100 rep total for this workout. Grabbing a pair of dumbbells that will cause failure in our first set at 8 on each leg, we perform what we call our ignition set.

We kick off the workout for legs with one of my favorite leg exercises of all time, the dumbbell bulgarian split squat. Well, what if there was a way to tap into these more effective, growth inducing reps more quickly? There is, and that is where this 100 leg workout steps in. In fact, some argue that they serve no purpose other than to fatigue your muscle to get to the point where the reps do start to become difficult. Whenever you perform a set of, say 12 reps to failure, the first 7 or 8 are not really challenging at all. The workout’s efficacy revolves around the concept of effective reps. Continuing on in the 100 workout series, we are hitting the quads, glutes, hamstrings and calves in one efficient routine that is going to help you to build muscle in your legs. If you want a leg workout that is going to be most effective at helping you to build bigger legs, this is the one.

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