# @circuitsehat on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/B2kz6ROlzbR
- **Gondola URL:** https://gondola.cc/posts/12340921-circuitsehat-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/44d3e1b791.jpg
- **Posted:** 2019-09-19T01:57:47.000+00:00
- **Account Owner:** Circuit Sehat (@circuitsehat) — https://gondola.cc/circuitsehat

## Caption

Welcome to our first installment of #WorkoutWednesdays 💪🏽Today, we are introducing three methods to get a more effective workout for our legs. These exercises are illustrated by the three videos above and are as follows:
•Leg Extensions
•Barbell Squat
•Leg Press
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In the first video, we are doing leg extensions which is an isolation movement. An isolation movement is an exercise that only hits one muscle group at a time. The muscle focus of leg extensions are the quadriceps muscle. By doing this isolation movement first, we are establishing a more effective “mind-muscle” connection where you can feel the contraction in your legs more easily! This effectively warms up your legs and gets it ready for a more challenging movement next.
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Next, we are doing the barbell squat, a larger, more powerful movement. The squat is a compound movement meaning that it is multi jointed and utilizes more than one muscle group at a time. The most important thing regarding the squat is proper form. The shoulders, back, and legs should be firmly planted on the ground and core braced. The squat predominately uses your butt (glutes) and thighs (hamstrings and quadriceps) but abs, obliques, lower back, calves, and the ankles all play supportive roles. The squat’s multi-muscular strengthening capabilities makes it the “king of leg exercises"
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Finally, we are doing the leg press. This is also a compound movement, but works out fewer muscles than the squat. However, they both are complementary movements supporting each other in strengthening all of your leg muscles.
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The last method we are introducing is called “pump training" or reducing the rest period between sets, lowering the weight than the normal amount, and hitting more repetitions than usual. For example, a normal sequence would be 4 sets of 12 reps with 60-sec rest in between sets, but pump training would rearrange this sequence to 7 sets of 20 with 30-sec rest between sets. The purpose of this type of training to get as much blood as possible to the muscles towards the end of your workout to ensure the muscles are fully broken down and ready to be built back up 💪🏽

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## Tags

workoutwednesdays

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