Dr Mike Israetel explains the science behind the best way to structure your leg day workouts for optimal muscle growth.

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THE LEG CURL is one of the best machines for building hamstring strength and size. If you don't have one handy, though, what's the next best option? The hamstrings assist in powering some of your ...

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Stand tall holding your dumbbells with straight arms by your sides. Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ...

Study design The study design involved single-occasion repeated measures in a randomised ... In contrast, the supine leg curl and hip extension specifically targeted the BF over the ST (Δ 20–23%, ...

Engage your glutes and curl your legs up toward your butt ... Do all your reps on one leg and then repeat on the other side. Leg-Day Workout #2 Do 8-12 reps of each exercise below.