Squat Finishers to Train Your Legs to Failure at Home

Squat Finishers to Train You Legs to Failure at Home

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There are a lot of different reasons why we might want to do a leg finisher other than being a masochist. They build muscle, improve our work capacity, helps us push past plateaus, burns calories, shredding that unwanted fat and improves our mental toughness. Today we are going to take a look at a few different leg finishers. Now, these don’t just have to be done as a finisher you could use them for your leg workout and all of them can be done at home with little or no weight. The last one that I am going to show you is guaranteed to bring your legs to failure.

The first one is a great finisher hitting the whole leg with a little extra emphasis on the glutes and hamstrings. It can be done in two ways using high-intensity resistance training techniques. Alternating dumbbell swings with goblet squats.

The way I usually do it is I set up a Tabata timer. Starting with the dumbbell swings for 20 seconds then you rest for 10 seconds before doing 20 seconds of goblet squats, again resting for 10 seconds. You do this for a total of 4 rounds. Which will take 4 minutes to complete.

The second way you do this is called every minute on the minute where you set a timer to go off every minute for 10 minutes each minute you do a set of 20 reps then rest until the beginning of the next minute, alternating dumbbell swings and goblet squats for a total of five rounds.

All of these finishers build muscle primarily through metabolic stress and muscle damage which are two of the 3 main ways we build muscle with the third one being mechanical tension. Before I finish this video I will show you an exercise that increases mechanical tension even if you don’t have heavyweight available.

Our next exercise can bring our legs to technical failure and this is the Bulgarian split squat 21’s, these are done the same way we would do 21’s for arms with the first seven reps of the squat being in the bottom half of the movement then the next seven are in the top half with the final seven being a full range of motion. Totaling 21 reps. You rest 21 seconds then switch to the other leg and repeat the exercise. After each leg rest only 21 seconds. Keep moving from one leg to the other until you can no longer complete a set with good form, bringing you to technical failure. This is an exercise you really feel in the quads and glutes.

If you find the Bulgarian split squat is a bit too hard, you can switch it out for a reverse lunge or a regular split squat. For that matter, you can turn this into a drop set. Once you start having trouble with your balance on the Bulgarian split squat then drop down to reverse lunges.

Next, up is a pyramid set using reverse lunges with a 10-second rest between sets starting with 1 repetition on each leg resting 10 seconds then doing 2 reps on each leg going all the way up to 10 reps, then start back down the pyramid dropping to 9 reps and so on until you are back to one. If you find you are starting to have trouble with your balance as you get tired then switch to split squats. Now I like to alternate legs when I do reverse lunges but when I do split squats I stay on the same leg for the required number of repetitions which increases the burn just a little bit.

The next one is an isometric goblet squat. You don’t need a lot of weight on this one as it doesn’t take long for the weight to start to feel heavy and your body doesn’t know how much weight you are moving it only knows how heavy it feels.

With this exercise you hold a dumbbell or kettlebell in front of you and drop down into the bottom position of the squat where you hold it for ten seconds then do ten squats. Once you are in the bottom position of your tenth squat hold it again for ten seconds. Then do ten more reps you repeat this until you can no longer continue. You will be amazed how Fast that weight starts to feel heavy. And if you really want to ramp up the challenge then when you can’t do anymore drop the weight and continue with just your body weight.

This will give you a crazy leg pump and once you have developed the mental toughness to really push through to the end you’ll need to allow a little extra time for recovery.