The perfect leg workout should consist of compound exercises for the quads, glutes, and hamstrings while not overlooking the smaller muscles of the hips and our ability to train in all three planes. In this leg workout you will find that we do not overlook any leg training components and you will train like an athlete in the process. As with all of the videos in the perfect leg workout series, the goal is to make sure that you not only build size by following these leg exercises but strength and explosiveness. As always this starts with compound leg movements, and there is no better way than with squats. While warming up for squats the key is not to overexert yourself. Too often people overheat, using up reserve energy for their work sets. Instead what you should do is a few reps with a lower weight to loosen up the joints. Just before you begin your first set, perform a warm-up set with ten percent of what you would use for your routine. Only do 1-2 reps to prime your nervous system and neurologically “turn on” the load to come. Progressively work up through sets of 5 to the painful 25 reps of the squats before moving on to the next component of this routine, the compound posterior chain exercises. You have two options here. You can do either the barbell hip jerk or the glute-ham raise. Keep in mind that because you will be able to load the barbell hip jerk significantly more than the glute-ham raise, you will want to opt for this exercise if your primary goal is to train for strength. That said, if you are looking for more active engagement of the hamstrings through their concentric range of motion, then you will want to do the glute-ham raise as it contributes to areas that the hip jerk only challenges isometrically. The next exercise is the Bulgarian alternating squat. This is a necessary component of any lower body workout because it is a unilateral exercise. Dynamic stability not only shines in benefits here but challenges the body in the frontal plane in ways that traditional bilateral squats cannot. Alternate your torso position on each rep to ensure that you are working the quads and glutes more effectively with each rep. The TKE lunge is a great way to ensure resistance through terminal extension at the knee. Now, it is important to understand that there is no way to isolate the medial or inner portion of the quads during an exercise. What you can do, however, is ensure that this separately innervated head gets full stimulation by going into a fully extended lockout position on each rep. We can supercharge that by adding a band. Next, the perfect leg workout would not be complete without the added focus on the inner and outer legs. The abductors are worked tremendously with the abductor goblet lunge shown in this video. Don’t just step back at the top, but slide or squeeze your legs together to return to a standing position. This will fire up the all important abductor muscles on the inside of your thighs and help you build the necessary strength. Finally, you should also work the abductors in your legs. This can be accomplished with the last exercise shown. The banded hip ladder requires you to progress to 10 reps by taking one step in each direction while making sure your toes are pointing straight forward the entire time. This will strengthen the outside of your legs, which is an area that tends to be very weak. For full sets and reps of each exercise in this routine, be sure to watch the end of the video where I include all that information. For more complete routines broken down step by step and backed by science, be sure to check out the link below and get the ATHLEAN-X Training System. Start training like an athlete and start looking like one fast. For more videos on how to build great legs and the best no-equipment workouts, be sure to subscribe to this channel through the link below and turn on notifications so you don't miss a single video when they're posted. Build Muscle in 90 Days - http://athleanx.com/x/build-muscle-in-90-days Subscribe to this channel here - /athleanxenglish