LOWER BODY HYPERTROPHY

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