Full Range of Motion for Legs

Big Quads Leg ExtensionsI know what you’re thinking when you read the title of this blog post. Every leg workout, or every workout in general, should consist of full range of motion. But the truth is most of us, at best, go parallel when it comes to leg training. And there’s a good reason for that. There are certain exercise that can be hard on your joints with full range of motion. With everything in life (and in the gym), there’s a time and place for it all, even partial reps. But that time was not today.

What sparked this is I went really heavy on leg press last week. Whereas I walked away sore from that workout, I know I barely went parallel on those heavy sets. So this morning I decided to use almost half the weight and dropped all the way down, calves touching hams. And let me tell you, I felt every muscle fiber in my quads, glutes, and hams. I also dropped all the way down on my squatting exercises (which I normally just go parallel).

Leg Workout – Full Range of Motion

Leg Press:
6 sets x 10-12 reps

Hack Squats:
4 sets x 8 reps

Plate-Loaded Squats:
3 sets x 8 reps

Leg Extensions:
5 sets x 10 reps *

Lying Leg Curls (single-leg):
4 sets x 10 reps *

Seated Leg Curls:
3 sets x 10 reps *

* Drop set one final set




Instant Knockout Review session

My first exercise, leg press, set the tone for the entire workout. Dropping all the way down and also controlling the weight allowed me to reach complete muscle exhaustion. I was literally winded after each set, as if I had ran an all-out sprint. I had to be careful on the squatting movements due to my lower back. But I kept the weight moderate with the full range of motion sets.

This was an extremely fatiguing workout. And for legs, it shouldn’t be anything less. I believe in changing up your workouts from time to time. We often will use certain techniques for a workout and walk away jacked but we may not get that same feeling with those techniques every workout. There is indeed something to be said for muscle confusion. I’m off topic a bit, so getting back to full range of motion, this created a great pump! I ended with 30 minutes on the stationary bike.

Train with Passion,

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