TheFitBhaskar.in | Leg Training

Quads (Quadriceps)

Back Squat

Primary Muscle: Quadriceps (quads)

Secondary Muscles: Glutes, core, adductors

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Back Squat with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the quadriceps (quads).
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the quadriceps (quads).
Engages the glutes, core, adductors for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Front Squat

Primary Muscle: Quadriceps (quads)

Secondary Muscles: Glutes, core, adductors

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Front Squat with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the quadriceps (quads).
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the quadriceps (quads).
Engages the glutes, core, adductors for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Hack Squat (Machine)

Primary Muscle: Quadriceps (quads)

Secondary Muscles: Glutes, core, adductors

Equipment: Machine

How to Perform

Set up for Hack Squat (Machine) with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the quadriceps (quads).
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the quadriceps (quads).
Engages the glutes, core, adductors for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Leg Press

Primary Muscle: Quadriceps (quads)

Secondary Muscles: Glutes, core, adductors

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Leg Press with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the quadriceps (quads).
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the quadriceps (quads).
Engages the glutes, core, adductors for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Walking Lunge

Primary Muscle: Quadriceps (quads)

Secondary Muscles: Glutes, core, adductors

Equipment: Bodyweight

How to Perform

Set up for Walking Lunge with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the quadriceps (quads).
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the quadriceps (quads).
Engages the glutes, core, adductors for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Reverse Lunge

Primary Muscle: Quadriceps (quads)

Secondary Muscles: Glutes, core, adductors

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Reverse Lunge with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the quadriceps (quads).
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the quadriceps (quads).
Engages the glutes, core, adductors for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Bulgarian Split Squat

Primary Muscle: Quadriceps (quads)

Secondary Muscles: Glutes, core, adductors

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Bulgarian Split Squat with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the quadriceps (quads).
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the quadriceps (quads).
Engages the glutes, core, adductors for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Step-Up

Primary Muscle: Quadriceps (quads)

Secondary Muscles: Glutes, core, adductors

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Step-Up with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the quadriceps (quads).
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the quadriceps (quads).
Engages the glutes, core, adductors for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Leg Extension

Primary Muscle: Quadriceps (quads)

Secondary Muscles: Glutes, core, adductors

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Leg Extension with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the quadriceps (quads).
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the quadriceps (quads).
Engages the glutes, core, adductors for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Hamstrings

Romanian Deadlift

Primary Muscle: Hamstrings

Secondary Muscles: Glutes, lower back, calves

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Romanian Deadlift with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the hamstrings.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the hamstrings.
Engages the glutes, lower back, calves for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Stiff-Leg Deadlift

Primary Muscle: Hamstrings

Secondary Muscles: Glutes, lower back, calves

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Stiff-Leg Deadlift with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the hamstrings.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the hamstrings.
Engages the glutes, lower back, calves for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Good Morning

Primary Muscle: Hamstrings

Secondary Muscles: Glutes, lower back, calves

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Good Morning with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the hamstrings.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the hamstrings.
Engages the glutes, lower back, calves for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Lying Leg Curl (Machine)

Primary Muscle: Hamstrings

Secondary Muscles: Glutes, lower back, calves

Equipment: Machine

How to Perform

Set up for Lying Leg Curl (Machine) with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the hamstrings.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the hamstrings.
Engages the glutes, lower back, calves for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Seated Leg Curl

Primary Muscle: Hamstrings

Secondary Muscles: Glutes, lower back, calves

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Seated Leg Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the hamstrings.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the hamstrings.
Engages the glutes, lower back, calves for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Standing Leg Curl

Primary Muscle: Hamstrings

Secondary Muscles: Glutes, lower back, calves

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Standing Leg Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the hamstrings.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the hamstrings.
Engages the glutes, lower back, calves for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Glute-Ham Raise

Primary Muscle: Hamstrings

Secondary Muscles: Glutes, lower back, calves

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Glute-Ham Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the hamstrings.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the hamstrings.
Engages the glutes, lower back, calves for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Glutes

Barbell Hip Thrust

Primary Muscle: Gluteus maximus

Secondary Muscles: Hamstrings, quads, core

Equipment: Barbell

How to Perform

Set up for Barbell Hip Thrust with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the gluteus maximus.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the gluteus maximus.
Engages the hamstrings, quads, core for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Glute Bridge

Primary Muscle: Gluteus maximus

Secondary Muscles: Hamstrings, quads, core

Equipment: Bodyweight

How to Perform

Set up for Glute Bridge with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the gluteus maximus.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the gluteus maximus.
Engages the hamstrings, quads, core for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Bulgarian Split Squat

Primary Muscle: Gluteus maximus

Secondary Muscles: Hamstrings, quads, core

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Bulgarian Split Squat with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the gluteus maximus.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the gluteus maximus.
Engages the hamstrings, quads, core for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Walking Lunge

Primary Muscle: Gluteus maximus

Secondary Muscles: Hamstrings, quads, core

Equipment: Bodyweight

How to Perform

Set up for Walking Lunge with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the gluteus maximus.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the gluteus maximus.
Engages the hamstrings, quads, core for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Step-Up

Primary Muscle: Gluteus maximus

Secondary Muscles: Hamstrings, quads, core

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Step-Up with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the gluteus maximus.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the gluteus maximus.
Engages the hamstrings, quads, core for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Calves

Standing Calf Raise

Primary Muscle: Gastrocnemius and soleus

Secondary Muscles: Feet/ankle stabilizers

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Standing Calf Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the gastrocnemius and soleus.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the gastrocnemius and soleus.
Engages the feet/ankle stabilizers for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Seated Calf Raise

Primary Muscle: Gastrocnemius and soleus

Secondary Muscles: Feet/ankle stabilizers

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Seated Calf Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the gastrocnemius and soleus.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the gastrocnemius and soleus.
Engages the feet/ankle stabilizers for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Donkey Calf Raise

Primary Muscle: Gastrocnemius and soleus

Secondary Muscles: Feet/ankle stabilizers

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Donkey Calf Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the gastrocnemius and soleus.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the gastrocnemius and soleus.
Engages the feet/ankle stabilizers for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Leg Press Calf Raise

Primary Muscle: Gastrocnemius and soleus

Secondary Muscles: Feet/ankle stabilizers

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Leg Press Calf Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the gastrocnemius and soleus.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the gastrocnemius and soleus.
Engages the feet/ankle stabilizers for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Single-Leg Calf Raise

Primary Muscle: Gastrocnemius and soleus

Secondary Muscles: Feet/ankle stabilizers

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Single-Leg Calf Raise with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the gastrocnemius and soleus.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the gastrocnemius and soleus.
Engages the feet/ankle stabilizers for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]