Finisher exercises enhance muscle endurance and ensure the target body area gets a full working over at the end of a session.
Although busting out big numbers of repetitions after your usual lower body workout might leave you a bit wobbly as you walk out of the gym, it’s a great way to get your legs pumped and boost muscle growth.
There are loads of variations on finishing exercises and experimenting with different ones will ensure the legs are tested with a new stimulus.
Here, Built for Athletes takes a look at five examples.
Triset Of Goblet Squats, Single-Leg Hip Thrusts And Single-Leg Calf Raises
Performing trisets is a more interesting way to smash out reps as it breaks up the load.
In this triset, the quads, hamstrings and calves are all targeted by individual moves. Do 10 repetitions of each movement with as little rest between them as possible, doing 10 on each leg for the single-leg exercises. Repeat the triset three times with one or two minutes’ rest in between.
10 reps, 10 minutes
Do a circuit of three exercises. Perform 10 reps of each exercise. Then grind through as many rounds of the circuit as you can in 10 minutes.
This type of workout design is popular in CrossFit gyms and it’s also an efficient way to add volume at the end of a workout. As you know it’s the last 10 minutes of your session, you can push yourself to the limit for the full time period.
Make it competitive by recording the number of rounds you manage and trying to beat it next time around.
2 x 30 Leg Press
As it engages multiple muscle groups, the leg press makes for an ideal finisher.
Perform 30 repetitions (or go to completion), rest; and come back for round two.
Doing a drop set on a leg press machine is another gruelling way to get that final pump.
2 x 30 Leg Extension
If you are particularly looking to work on your quads, this is the finisher for you.
Again, do 30 reps, or go to completion, for two sets. Be prepared for your thighs to feel on fire.