November 13, 2020 2 min read

Our Hypertrophy series for Men's Health Month in the MLR Hub continues with Personal Trainer Ronan Murphy of Toned Fit!

Here, Ronan takes us through hypertrophy exercises for the lower body:

Lower Body Muscles

The largest muscles we have are for the most part, located in the lower half of the body. When you work a muscle through resistance and reps you’re creating micro tears that require repair, resulting in larger & stronger fibres (this is what helps build the muscle itself). You’re also burning body fat to fuel the muscles and generating testosterone – the muscle building hormone.

If you’re working the largest muscles you’re then generating the most testosterone. So, by working the lower body i.e. quads, glutes, hamstrings, you’re going to burn more body fat, generate more muscle mass and benefit from an increase in testosterone.

 

Lower Body Hypertrophy Workout

Here’s a lower body workout that you can do to really dial in the quads, glutes, hamstrings and calves.

Don't forget, you’re not in the gym and don’t have access to racks, bars, plates etc. so this is a trade off.  What you’re lacking in equipment you make up for in tempo, focus and absolutely perfect technique.

And remember:

  • Go slow.
  • Focus on your reps
  • Visualise the muscles being used
  • Don’t allow other muscle groups to ‘help’.

Aim to get this workout done at least twice a week and you'll be well on your way. Always listen to your body though, and push yourself only to the point that it is safe to do so.

Order

Exercise

Tempo

Sets / Reps

A1

Squats

5010

4/15

A2

Bridging Each Side

1050

4/15

B1

Single Leg Pistol Squat Each Side

5010

4/12

C1

Single Leg RDL Each Side

5010

4/12

C2

Single Leg Step Up

1030

4/12

D1

Rear El Split Squat

5010

4/12

D2

Calf Raises

1030

4/30

 

Checkout more of Ronan's tips and tricks in the MLR Hub and follow him on Insta @TonedFit and @VKNGBuilt



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