Ah, leg period Such a love-hate relationship.
Yesterday, I embarked on leg day for the first time in awhile. I imagined I could start right where I left off months ago.
Considering the fact that my left hamstring currently seems identical to the consistency of Jell-O, I can’t help butwonder if I’m making any other missteps on my journey to toned thighs.
Here are seven missteps you’re likely building when leg day rolls around.
Make these small-scale adjustments, and you’ll be on your style to becoming a hunker superstar.
1. Your Knees Are Straying Inward
Letting your knees stray inward during squats probably doesn’t looks a lot like a big deal in the moment, but it highly increases your risk for hurt specially ACL tears.
To avoid this, add strength bands to your squattings as a little reminder to outwardly rotate your knees.
Strengthening your hip abductors can also help your kind, according to BodyBuilding.com.
2. You Neglect Your Hammies
Out of vision out of brain, amirite?
Not when it comes to leg day.
Yeah, you can’t see your hamstrings, so you might feel compelled to leave them out of your routine.
But this can cause pesky muscle strains and more serious knee difficulties down the line.
Here’s an at-home hamstring workout you can do to round down your leg routine no equipment required.
3. You Round Your Back
Quality over sum especially when it comes to your quads.
Sometimes, it can be seducing to hasten through reps just to get it over with. But neglecting your shape especially rounding your back is a direct street injuring your spine.
If available, ask a pal to spot you and check up on your form. An extra fixed of eyes is always helpful when it comes to heavier weights.
4. You Seem Up
Don’t look now But science mentions that changing your gaze during a squat sesh could compromise your spinal alignment.
Rounding your cervical spineputs a good quantity of pressure onyour neck disks. This is a serious leg period no-no.
Try to keep your gaze neutral, and just seem straight at yourself in the mirror.
Piece of cake, you sexy beast.
5. You Add Cardio
Trust me, I know the feeling when you don’t break a sweat during a raising and merely want to add in a nice run to get that hurry-up of endorphins.
But getting too caught up in cardio could be stopping you from determining progress in all your hard leg-day work.
Oh, and hop-skip on the StairMaster before doing some split-squats is also a wise choice. Intense cardio prior toweight training will simply tire you out, leading you to be less likely to complete all your reps.
6. You Plan Leg Day For Friday
This isn’t scientifically proven or anything, but I’m just looking out for you, fam.
There’s no denying that you’ll be super sore post-leg-day, and dedicating your Friday to the booty gains might altogether ruin your weekend plans.
I’ve been there. A friend asked him if I want to go out to a dance-y fraternity on Saturday night, and I have to make up some forgive about how busy I am, when in reality, I’m cancelling because I’m sore AF.
Leg Day: one. Georgina: zero.
Dead lifts earlier in the week make room for more dancing on the weekend.
7. You Avoid The Squat
Squatting is hard but it’s worth it.
You reallywon’t want to avoid this move for a well-rounded leg day.
According to Mercola.com, the squatting targetsevery single muscle in your legs. Exercise efficiency at its finest, my friends.
Incorporating this classic leg-burnerinto your routine will let you hop higher, run quicker, it’ll make your butt perkier, and it’ll help you avoid injuries.
BRB, heading to the squat rack.
Read more here: http :// www.elitedaily.com