Legs | The Don't List | Men's Health Muscle - video Dailymotion

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Legs | The Don't List | Men's Health Muscle

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00:00Some leg exercises like squats and deadlifts and lunges you just know you need to do if you've been anywhere near a gym

00:06but what about some of what's on Instagram a lot of this is just a

00:12Cosmic waste of your time and it's really hard to know if a lot of the leg exercises

00:16You're seeing that pop up on your feed have any value at all

00:19The truth is especially if you're trying to build leg muscle

00:23Often what you're seeing on Instagram and on tik-tok is just a waste of your time and isn't really gonna help make you strong

00:29So here are four ridiculous leg exercises and think of these as ideas, too

00:33so when you see anything similar than them

00:35You're gonna want to skip them and we're gonna give you some options that are gonna help you actually build leg muscle and strength that

00:40You can do instead one of the most cosmic waste of time exercises

00:44I have ever seen when it comes to training lower body is a BOSU ball squat now

00:48Listen, if you want to work on the BOSU ball

00:51It is fine as an activation exercise aka warm-up and it is fine in some situations if you're rehabbing an injury

00:58But if you are actually trying to build strength and muscle, there are simply better options

01:02Here's the issue with the BOSU ball squat. No matter what you're loading. No matter how much you're loading on it

01:08Your stability is so compromised that you're just not loading as much as you possibly can and you're just not going to really

01:14generate as much force as your legs are really capable of when you're in that squat position the

01:19Upside of the BOSU ball squat is that it is going to teach you to keep your chest upright

01:24but the move we can go to

01:25Instead of the BOSU ball squat is simply any kind of goblet squat or even the front rack kettlebell squat

01:31If we're going to those exercises our feet are now grounded properly

01:35Our abs are gonna be a lot more engaged no matter what they tell you about the BOSU ball squat in terms of its ab

01:40Engagement our abs are gonna be more engaged with the goblet squat and we're gonna be able to work through that squat pattern and load

01:47It a ton more so you're gonna get a lot more out of that than you are the BOSU ball squat

01:51The most common leg exercise you'll see in group fitness is also one of the biggest leg training wastes of your time

01:56And that is going to be any kind of combo squat

01:59And this is a great way to tell if somebody is an Instagram pretender or if they actually know what they're doing from a fitness

02:04standpoint you're gonna see a squat into a lateral raise or a squat into a biceps curl or a squat into anything else and

02:10All of those exercises just aren't getting the most out of your legs

02:14Here's why your legs are much stronger. Even if your legs are not strong at all

02:18They are much stronger and capable of generating more force and moving more load

02:22Than your shoulders are during lateral raises than your biceps are during curls

02:26Then your upper body is during any of these accessory motions

02:30So when we combine that accessory move with the squat

02:33We're only challenging the accessory move and we're just wasting time by doing the squat if you really really

02:39Desperately have to do a combo move

02:40The only combo move that is worth your time is something called the dumbbell thruster or the kettlebell thruster here

02:46We are working through that squat pattern and we can generate maximum force in one direction

02:52And we're using the power that we create

02:54From our squat the excess power to then drive dumbbells or kettlebells overhead in that overhead pattern

03:00All of our energy is going in one direction

03:02So if you have to do a combo move make it a thruster if it is anything else

03:06Don't even bother with it if you're trying to train your legs the most contrived leg exercise out there and the leg exercise

03:12That just doesn't really get you anything except for group fitness props is something called the jump squat now

03:18Understand this about the jump squat. It is not a natural jump

03:21If you're jumping you're not lowering deep into your squat pattern to do it

03:26So we're not taking ourselves through a truly athletic version of the jump is also not a natural squat

03:32Because there's nothing that's really allowing us to create maximum force with the jump squat

03:37Especially when we're doing the jump squat to kind of pile up multiple reps because then we're very often

03:42Actually not driving our hands upwards. We're just not creating the maximum force that we possibly can

03:47This is a waste of time group fitness move and nothing more if you want to do an athletic leg exercise idea

03:54That's going to help you build

03:56Athleticism and help you to jump better your better option is going to be something called the depth jump here

04:02We're gonna stand on a bench a box something like that. We're gonna land into the ground

04:06Decelerate our body absorb that force and then redirect upwards

04:10This is gonna teach you how to build power and strength

04:12We're gonna keep the reps low

04:13But it's a lot better than those jump squats that you can do and the ultimate waste of time

04:18Exercise if we're trying to build leg strength is the pistol squat now

04:23Understand this about the pistol squat is a tremendous expression of strength and mobility and you can't take anything away

04:29From anyone who can execute a pistol squat

04:31But it is not the best way to add the leg muscle onto your body and it is not the best way

04:37To build leg strength and if you look at those people who have massively jacked legs and do pistol squats

04:42understand that they're doing a lot in addition to the pistol squat to

04:46The problem with the pistol squat is the stability demands of the move are so great that you never ever ever

04:52Will truly get to load the movement enough to build strength again great move and it looks great

04:57It's just not the best way to help you build strength

04:59If we want to go through that single leg pattern and still be able to load and actually to be honest still have a little

05:06Stability demand we're gonna go to the Bulgarian split squat here. We will eventually get to go heavy

05:11We have just enough stability that way we can focus on that single leg without having to worry about our balance paramount above all and that's

05:19Gonna let us eventually go heavy with this exercise

05:21The Bulgarian split squat will be your ultimate single leg pattern. The pistol squat is great

05:26But if we are chasing strength and size on our legs instead of doing the pistol squat

05:31We're gonna go Bulgarian split squat instead

05:33So if you stick with those leg moves and get rid of the other stuff and stop wasting time on Instagram

05:39You're gonna see a lot more growth in your legs and you're gonna make strength gains a lot faster

Legs | The Don't List | Men's Health Muscle

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