try this out STACY PETERSON’S LEGS & GLUTES
MICHAEL MISIALEK | MTM PHOTOGRAPHY
check my site IMPRESSIVE, to say the least. Read on to find out how it’s done.
“I DO MANY DIFFERENT VARIATIONS, STANCES AND FOOT PLACEMENTS.”
TOP EXERCISES/MOVEMENTS FOR GLUTES GLUTE BRIDGES (ESPECIALLY SINGLE LEG) AND WALKING LUNGES
STACY’S TAKE ON THE FOLLOWING:
I LOVE SQUATS. I feel it’s one of the best leg exercises to work the whole leg and to help increase strength and size.
I do many different variations, stances and foot placements.
Some people are built to be able to squat deep and others aren’t. This has a lot to do with the shape of the pelvis as well as the angles of the femur (thigh bones) within the hip joint.
I am one of those who can’t go deep with the normal stance squat (feet shoulder width apart and toes forward or slightly outward). What’s important I think is finding a position and weight that makes squatting comfortable to at least parallel and with the correct form. I have to open up my stance a bit more and turn my toes outward to allow me to go deeper and heavier, more like a sumo squat.
MORE ON GOING DEEP
I AM ONLY ABLE TO GO PARALLEL ANY OTHER WAY. Deeper squats get more of the glutes for me. When one does go deeper this is where it can cause you to be more unstable, possibly leading to bad form and stressing the knees and back more. I was told going deep is the best way to increase the size of the legs, but most of my squatting the last year has been parallel and I’ve done a good job growing mine.
“FOR MOST EXERCISES I’VE BEEN DOING 4 SETS OF 10-15.”
THIS HELPS ALSO TO TARGET DIFFERENT AREAS IN THE LEG/GLUTES. The wider the stance the more it works inner thighs (adductors) and front quads (vastus medialis). Feat closer with toes pointing to the front like in front squats works the outer thigh more. Traditional shoulder width and toes slightly pointed outward are more for overall quad development.
UNDERRATED LOWER BODY EXERCISE
HACK SQUAT. I had never used the Hack Squat machine until a few weeks ago. I realized how weak my lower quads actually were. It was a totally different feeling for me and I couldn’t push that much. And of course I experimented with different stances.
OVERRATED LOWER BODY EXERCISES
SEATED HIP ADDUCTION/ABDUCTION MACHINE. I see people on these machines all the time. It’s isolation of course, but doesn’t engage anything else. Maybe trying standing adduction or abduction exercises would be a better choice…engage other leg muscles as well as one’s core. Sumo Squats might be a better choice for adductors. I love those.
LOWER BODY WORKOUT SPLITS
MY COACH, JOHN YOBST, CHANGES UP MY WORKOUTS EVERY 4-6 WEEKS. We’ve split my leg workouts to twice a week, doing quads and calves one day then hams and glutes another. While other months I will do legs only once a week. There is always at least 3 days in between my leg workouts.
“That literally brings me to tears on the last set.”
FOR MOST EXERCISES I’VE BEEN DOING 4 SETS OF 10-15. Squats and Deads always seem to stay in that range. My coach does like to torture me with the Leg Press machine doing very high reps during prep time. That literally brings me to tears on the last set. SAMPLE: LEG & GLUTE WORKOUT
SUMO DEADLIFTS: 4 SETS 12-15
TRADITIONAL SQUATS: 4 SETS 12-15
SINGLE LEG QUAD EXTENSION: 10 REPS EACH LEG *REPEAT AND THAT IS ONE SET (4 SETS TOTAL)
SINGLE LEG HAMSTRING CURLS: 10 REPS EACH LEG *REPEAT AND THAT IS ONE SET (20 EACH LEG) (4 SETS TOTAL)
I LIKE SINGLE LEG EXERCISES AS I HAVE ONE LEG THAT IS WEAKER THAN THE OTHER AND IT LETS ME ACTUALLY — USE THAT LEG ALONE. SOMETIMES WHILE DOING QUAD EXTENSIONS I FEEL MY STRONG LEG TAKES OVER.
ANYTHING ELSE YOU WOULD LIKE TO ADD?
I ALWAYS FINISH MY LEG DAY WITH A RUN, at least a 5K, during prep season. I just do it now HIIT style: walk/jog 60 seconds then sprint 45 seconds, then repeat. During off-season Coach Yobst prefers that I keep my HIIT to a minimum. I was a distance runner before I switched to Bodybuilding and I still run a few 5K’s during the year. Despite the added 15 or so pounds I’ve added the last four years, my times are still the same.
GROWING UP I ALWAYS HAD LARGER, THICKER LEGS THAN MOST GIRLS. Boys made fun of them because my calves were always bigger than all the boy’s. I always wished I had skinny legs. I did everything I could to hide my legs. It really affected my self-esteem in my teenage and college years. It’s taken me many years to embrace the fact that I have no thigh gap.
2014 WNBF Pro Masters American Pro Figure – 4th place
2014 INBF Monster Mash Masters Fitbody – 1st place, Pro Card, Open Fitbody – 2nd place
2014 IFPA Gaspari Pro Pro Figure – 5th place
2014 OCB Cape Cod Classic Open Physique – 5th place
2014 OCB Battle of the Boston Naturals Open Figure Class One – 4th place
2013 OCB Natural Yankee Classic Figure Masters – Overall Champion, Pro Card, Figure Open Class B – 2nd place
2012 OCB: Maine Event Figure Novice – 2nd place, Figure Masters – 1st place, Figure Open – 2nd place
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