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Irresistibly Sexy Legs with This 12 Minutes a Day Workouts

Get more glutes and hamstrings involvement, with less knee pain, by moving the front foot to a position that keeps the knee directly above the ankle. If the movement causes too much of a stretch in the hip flexor as you descend, use a shorter bench or box.

I recommend beginning with dumbbells until you have mastered the set-up. It won’t be too long before your weights move up drastically. Once you have graduated to a barbell, I would recommend doing this movement in the comparative safety of the squat rack, on the off chance you lose your balance. You also might consider using the safety-squat bar for this move.

3/ Donkey Calf Raise

This is a great movement because, unlike some of the more popular calf moves, it keeps the gastrocnemius into a heavily stretched position as it crosses the knee.

This iconic movement brings back images of Arnold with several women on his back. If you can pull it off, that is definitely the way to go! But you can use training partners as an external load,

However you “ride the donkey,” there is one issue you will run into with this movement: the load. Your calves can handle considerable weight. Whatever load you use, you may not encounter much of a challenge. Don’t write yourself off as an uber-strong badass. Instead, do your calf raises one leg at a time.

4/ Glute-Ham Raise

This might be the most underrated movement on this list. As good as it is, few gyms carry the proper equipment needed to perform this movement. It’s difficult and requires good technique, which often makes it the odd machine out in commercial gyms.

The glute-ham raise hits your entire posterior chain-your calves, hamstrings, and back all contract strongly during this movement. Progressing this heavy-hitting movement will radically improve your squats, deadlifts, and even your vertical jump! Just pay attention to good technique.

On a strictly performed glute-ham raise, most people will struggle with only a few bodyweight reps. It is tough.

5/ Good Morning

There are few movements as effective for your posterior chain as the good morning. There are a lot of ways to perform it, but the key here is the hip hinge. People tend to use a lot of back and quads in posterior chain movements, which leads them to perform the exercises incorrectly.

When teaching this movement, I usually start by having “Assistant Coach Wall” instruct the athlete. Stand six inches in front of a wall with your feet in your squat stance, and push your hips back until your butt touches the wall.

Maintain a neutral to slightly arched spine, and ensure that you aren’t facilitating the movement with knee displacement. Your knees should stay directly above ankles, or even behind if you can manage it.

After you’ve achieved the form, move forward an inch or two and repeat the drill. Continue doing so until you reach the limit of your flexibility, with your hips fully displaced and your hamstrings feeling like they’re going to rip off. Add a barbell to your back, perform the above movement, and you’ve hit a perfect good morning.

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