Lower-body training split
A very common mistake that I even mentioned at the beginning of the week: the wrong split for lower-body training. Training quads one day, hamstrings, glutes, and calves the next, and quads again the following day IS NOT A GOOD OPTION.
Multi-joint exercises
First, it’s important to understand that all multi-joint movements, such as squats, lunges, and leg presses, work both the back and front of the thigh (quads), as well as the glutes!
Variations
There are variations we can perform to emphasize one area or another, but it’s not possible to completely isolate the muscles mentioned during these compound exercises.
Ideal split for leg training
There are many effective training splits. Ultimately, the most effective splits are the ones that support your goals and help you progress.
Whether you’re a weightlifter or not, there are many proven exercises, sets-and-reps plans, and training techniques. But in the end, find what works for your goals, schedule, current fitness level, experience, and so on.
When you create a training plan, your training splits will allow you to train more optimally for muscle, strength, and function while fitting into your life.
Based on my experience coaching clients and hearing their feedback, I believe this poor leg-training split is the main reason many people don’t reach their goals.
Finally, you should get help from a qualified professional to organize your training and offer the best strategies for achieving your goals.
