Exercises

30 leg finisher exercises for Strength Athletes. Finisher ideas workout

If you’re looking to finish your lower-body workout with a bang, then check out these leg finisher exercises.

leg finisher exercises

These moves are designed to give your legs an extra pump and challenge your muscles in new ways. So if you’re ready to take things up a notch, give one of these exercises a try!

What are the Benefits of Leg Finisher Circuits?

What are the Benefits of Leg Finisher Circuits?

There are many benefits to implementing a leg finisher circuit into your workout routine. First, they are a great way to add some extra volume and intensity to your workouts without having to do a lot of extra work. This is especially beneficial if you are trying to increase your strength or build muscle.

In addition, leg finisher circuits can help improve your cardiovascular endurance and VO2 max (the amount of oxygen your body can utilize during exercise).

They can also help improve your running economy (how much energy you expend while running at a given pace). Finally, they may help reduce the risk of injury by increasing blood flow to the muscles and tendons.

Strength Athletes Leg Finisher Circuits

Strength Athletes Leg Finisher Circuits

Triset 1

A1. Back Squat x 6-8 reps

A2. Romanian Deadlift x 6-8 reps

A3. Walking Lunge x 20 steps

Triset 2

A1. Leg Press x 10-12 reps

A2. Good Morning x 8-10 reps

A3. Lying Leg Curl x 12-15 reps

Triset 3

A1. Front Squat x 8-10 reps

A2. Glute Bridge x 12-15 reps

A3. Hamstring Curl (with bands) x 15-20 reps

Pushing a Sled (for Distance or Time)

One of the best ways to finish off your legs is by pushing a sled for distance or time. This exercise is great because it works the entire lower body, including the quads, hamstrings, glutes, and calves.

Start by loading up a sled with weight (you can use either plates or sandbags) and then push it for distance or time. You can also add in some sprints between sets to really get your heart rate up and help you build endurance.

Lunges when walking (for Distance or Time)

Lunges are a great exercise for your legs, and they can be done anywhere. To make them even more challenging, try doing them when walking.

Start by taking a large step forward with one leg and then lowering your body down into a lunge. Make sure to keep your front knee behind your toes and your back straight. From there, push off with your front leg and continue walking.

You can do this for distance or time, and you can also add in some sprints between sets to really get your heart rate up and help you build endurance.

Intervals on a Bicycle

Intervals on a Bicycle

If you’re looking for a leg finisher that will also get your heart rate up, then try intervals on a bicycle.

To do this, simply pedal as fast as you can for 30 seconds to 1 minute and then recover for 2-3 minutes. Repeat this for a total of 10-15 minutes.

This exercise is great because it not only works your legs, but it also gets your heart rate up and helps you build endurance.

Bulgarian Split Squats, 100 reps

If you’re looking for a leg exercise that will really challenge your endurance, then try Bulgarian split squats.

To do this exercise, start by placing one foot on a bench behind you and lowering your body down into a lunge. Make sure to keep your front knee behind your toes and your back straight. From there, push off with your front leg and return to the starting position. Repeat this for 100 reps on each side.

This exercise is great because it works the entire lower body, including the quads, hamstrings, glutes, and calves. It’s also a great way to build endurance in your legs.

Mini-Band Shuffles and Walks

If you’re looking for a leg exercise that will also challenge your balance and coordination, then try mini-band shuffles and walks.

To do this exercise, start by placing a mini-band around your ankles and then shuffle sideways for 10 steps. From there, turn around and walk backwards for 10 steps. Repeat this for a total of 10-15 minutes.

This exercise is great because it works the entire lower body, including the quads, hamstrings, glutes, and calves. It’s also a great way to build balance and coordination.

Flush all over

If you’re looking for a leg exercise that will also get your heart rate up, then try a 10-15 minute jog.

This exercise is great because it works the entire lower body, including the quads, hamstrings, glutes, and calves. It’s also a great way to build endurance in your legs.

Triple Triceps

Triple Triceps

If you’re looking for a triceps exercise that will really challenge your endurance, then try triple triceps extensions.

To do this exercise, start bygrabbing a dumbbell with both hands and extending your arms overhead. From there, lower the dumbbell behind your head and then extend your arms back to the starting position. Repeat this for 100 reps.

This exercise is great because it works the entire triceps muscle. It’s also a great way to build endurance in your arms.

Plyometric Explosions

If you’re looking for a leg exercise that will also challenge your coordination and explosiveness, then try plyometric explosions.

To do this exercise, start bystanding on one leg and then jumping up as high as you can. From there, land softly on the other leg and repeat. Do this for 10-15 minutes.

This exercise is great because it works the quads, hamstrings, glutes, and calves. It’s also a great way to build coordination and explosiveness.

Warrior Preparation

If you’re looking for a leg exercise that will also challenge your balance and flexibility, then try warrior preparation.

To do this exercise, start bystanding on one leg and reaching your arms overhead. From there, bend your torso to the side and touch your hand to the ground. Return to the starting position and repeat on the other side. Do this for 10-15 minutes.

This exercise is great because it works the quads, hamstrings, glutes, and calves. It’s also a great way to build balance and flexibility.

Ladder Descending for a Bigger Chest

Ladder Descending for a Bigger Chest

If you’re looking for a chest exercise that will really challenge your endurance, then try ladder descending.

To do this exercise, start bygrabbing a pair of dumbbells and holding them at your sides. From there, lower yourself down into a push-up position and then walk your hands down the length of a ladder. Once you reach the bottom, turn around and walk back up to the top. Do this for 10-15 minutes.

This exercise is great because it works the entire chest muscle. It’s also a great way to build endurance in your arms and shoulders.

Interval Challenge (20 reps)

If you’re looking for a leg exercise that will also challenge your cardiovascular endurance, then try the interval challenge.

To do this exercise, start byjogging for 1 minute. From there, sprint for 20 seconds and then recover for 10 seconds. Repeat this for a total of 10-15 minutes.

This exercise is great because it works the quads, hamstrings, glutes, and calves. It’s also a great way to build cardiovascular endurance.

Cardiometabolic Mix-up

If you’re looking for a leg exercise that will also challenge your cardiovascular endurance, then try the Cardiometabolic Mix-up.

To do this exercise, start byjogging for 1 minute. From there, sprint for 20 seconds and then recover for 10 seconds. Repeat this for a total of 10-15 minutes.

This exercise is great because it works the quads, hamstrings, glutes, and calves. It’s also a great way to build cardiovascular endurance.

Killers in fours

Killers in fours is a great way to finish your legs workout with a bang! You’ll need two heavy dumbbells for this one.

Start by standing with your feet hip-width apart and the dumbbells at your sides. Bend your knees and lower your hips until your thighs are parallel to the floor, then explosively stand back up. As you stand, press the dumbbells overhead. Lower the weights back to your sides and repeat for 4 sets of 8 reps.

Metabolic Circuit for Mixed Movement

Metabolic Circuit for Mixed Movement

This metabolic circuit is a great way to finish your workout with a mix of strength and cardio. You’ll need a kettlebell, a set of dumbbells, and a jump rope for this one.

Start by doing 10 kettlebell swings, then 10 clean and presses with the kettlebell. Next, do 10 jump squats with the dumbbells. Finally, finish with 1 minute of jumping rope. Repeat for 4 rounds total.

Fat-Burning Cardiovascular Exercise

This cardiovascular exercise is a great way to finish your workout and burn some extra calories. You’ll need a jump rope for this one.

Start by jumping rope for 1 minute, then rest for 1 minute. Repeat for 4 rounds total.

Dropsets on shoulders

Dropsets are a great way to finish your workout with a pump. You’ll need a set of dumbbells for this one.

Start by standing with your feet shoulder-width apart and the dumbbells at your sides. Raise the dumbbells to shoulder height, then press them overhead. Lower the weights back to your sides and repeat for 4 sets of 12 reps. On the last set, do 8 reps, then drop the weight and do 4 more reps.

Biceps Burnout Down-the-Rack

This biceps exercise is a great way to finish your workout with a pump. You’ll need a set of dumbbells for this one.

Start by standing with your feet shoulder-width apart and the dumbbells at your sides. Curl the weights up to shoulder height, then press them overhead. Lower the weights back to your sides and repeat for 4 sets of 12 reps. On the last set, do 8 reps, then drop the weight and do 4 more reps.

Complex Plates

Complex Plates

This complex is a great way to finish your workout with a mix of strength and cardio. You’ll need a set of dumbbells and a jump rope for this one.

Start by doing 10 clean and presses with the dumbbells. Next, do 10 jump squats with the dumbbells. Finally, finish with 1 minute of jumping rope. Repeat for 4 rounds total.

Chest Set in Giant Size

This chest exercise is a great way to finish your workout with a pump. You’ll need a set of dumbbells for this one.

Start by lying on your back on a bench with the dumbbells at your sides. Press the weights up overhead, then lower them back to your sides and repeat for 4 sets of 12 reps. On the last set, do 8 reps, then drop the weight and do 4 more reps.

Burnouts that include the whole body

This metabolic circuit is a great way to finish your workout with a mix of strength and cardio. You’ll need a set of dumbbells, a kettlebell, and a jump rope for this one.

Start by doing 10 clean and presses with the dumbbells. Next, do 10 swings with the kettlebell. Finally, finish with 1 minute of jumping rope. Repeat for 4 rounds total.

Biceps Battering

This biceps exercise is a great way to finish your workout with a pump. You’ll need a set of dumbbells for this one.

Start by standing with your feet shoulder-width apart and the dumbbells at your sides. Curl the weights up to shoulder height, then press them overhead. Lower the weights back to your sides and repeat for 4 sets of 12 reps. On the last set, do 8 reps, then drop the weight and do 4 more reps.

Dip Your Way Thick

This triceps exercise is a great way to finish your workout with a pump. You’ll need a set of dumbbells for this one.

Start by standing with your feet shoulder-width apart and the dumbbells at your sides. Lower your body down into a dip, then press back up and repeat for 4 sets of 12 reps. On the last set, do 8 reps, then drop the weight and do 4 more reps.

Chest Pump (High Reps)

Chest Pump (High Reps)

This chest exercise is a great way to finish your workout with a pump. You’ll need a set of dumbbells for this one.

Start by lying on your back on a bench with the dumbbells at your sides. Press the weights up overhead, then lower them back to your sides and repeat for 4 sets of 12 reps. On the last set, do 8 reps, then drop the weight and do 4 more reps.

Back blown out

This back exercise is a great way to finish your workout with a pump. You’ll need a set of dumbbells for this one.

Start by standing with your feet shoulder-width apart and the dumbbells at your sides. Bend forward at the hips and lower your body until your back is parallel to the floor. Row the weights up to your sides, then lower them back down and repeat for 4 sets of 12 reps. On the last set, do 8 reps, then drop the weight and do 4 more reps.

The Fat Burner for Metabolic

This metabolic circuit is a great way to finish your workout with a mix of strength and cardio. You’ll need a set of dumbbells, a kettlebell, and a jump rope for this one.

Start by doing 10 clean and presses with the dumbbells. Next, do 10 swings with the kettlebell. Finally, finish with 1 minute of jumping rope. Repeat for 4 rounds total.

Circuit of Hanging Abs

This abs exercise is a great way to finish your workout with a pump. You’ll need a set of dumbbells for this one.

Start by standing with your feet shoulder-width apart and the dumbbells at your sides. Lower your body down into a dip, then press back up and repeat for 4 sets of 12 reps. On the last set, do 8 reps, then drop the weight and do 4 more reps.

100s

This cardio exercise is a great way to finish your workout with a pump. You’ll need a set of dumbbells for this one.

Start by standing with your feet shoulder-width apart and the dumbbells at your sides. Bend forward at the hips and lower your body until your back is parallel to the floor. Row the weights up to your sides, then lower them back down and repeat for 4 sets of 12 reps. On the last set, do 8 reps, then drop the weight and do 4 more reps.

Add this 90-second aerobic finisher to your workout.

Add this 90-second aerobic finisher to your workout.

Squats

If you’re looking for a leg exercise that will really challenge your endurance, then try squats.

To do this exercise, start by standing with your feet shoulder-width apart and then lower your body down into a squat. Make sure to keep your back straight and your knees behind your toes. From there, stand up and repeat.

Do this for 50 reps and then rest for 1-2 minutes. Repeat for a total of 3-5 sets.

This exercise is great because it works the entire lower body, including the quads, hamstrings, glutes, and calves. It’s also a great way to build endurance in your legs.

Lunges backwards

Lunges are a great exercise for your legs, and they can be done anywhere. To make them even more challenging, try doing them backwards.

Start by taking a large step backwards with one leg and then lowering your body down into a lunge. Make sure to keep your front knee behind your toes and your back straight. From there, push off with your front leg and continue walking.

Lunges jumping (AKA, split jumps)

Lunges are a great exercise for your legs, and they can be done anywhere. To make them even more challenging, try adding a jump.

Start by taking a large step forward with one leg and then lowering your body down into a lunge. Make sure to keep your front knee behind your toes and your back straight. From there, jump up and switch legs in mid-air. Land with your opposite leg in front and repeat.

Squat jumps

Squat jumps are a great way to work your legs and get your heart rate up. To do this exercise, start by standing with your feet shoulder-width apart and then lower your body down into a squat. Make sure to keep your back straight and your knees behind your toes. From there, jump up as high as you can and repeat.

Do this for 10-20 reps and then rest for 1-2 minutes. Repeat for a total of 3-5 sets.

This exercise is great because it works the entire lower body, including the quads, hamstrings, glutes, and calves. It’s also a great way to build power and explosiveness in your legs.

Finisher ideas workout

Finisher ideas workout

1. Bulgarian split squat: 10 reps each leg

2. Reverse lunges: 10 reps each leg

3. Curtsy lunges: 10 reps each leg

4. Lateral lunges: 10 reps each leg

5. Hamstring curl with resistance band: 15 reps

6. Glute bridge: 15 reps

7. Fire hydrants: 15 reps each side

8. Donkey kickbacks: 15 reps each side

9. Side lying leg abduction: 15 reps each side

F.A.Q leg finisher exercises:

What is a good leg finisher?

Leg Press 2 x 30

The leg press is an excellent finisher since it works many muscle groups. Return for round two after 30 repetitions (or until you reach your goal). Another strenuous technique to reach that last pump is to do a drop set on a leg press machine.

What are finisher exercises?

A finisher is a kind of workout that incorporates rapid, strong bursts of cardio and/or strength exercises towards the conclusion of your normal workout. It lasts anywhere from 1 to 10 minutes and helps you to get that last ‘push’ out of your exercise.

Do finishers build muscle?

When you’re already tired, pushing yourself to perform additional work provides mental advantages. “Workout finishers provide a range of advantages, including increased strength, speed, and/or endurance, but most importantly, they instil confidence in the ability of your body to perform hard even when tired,” Ryan explains.

Do glute finishers work?

According to Jamison, an efficient glutes finisher involves all of the muscles in your buttock, including the gluteus maximus (largest buttock muscle) as well as the gluteus medius and gluteus minimus (side buttock muscles).

Conclusion

As you can see, there are a number of exercises that can help finish your legs workouts. If you’re looking for an effective and challenging workout, try incorporating these exercises into your routine.

Remember to always focus on proper form and technique to avoid injuries and get the most out of your workouts. Which leg finisher exercise is your favorite?

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