Kai Greene Predator Leg Exercise


Kai’s exercises change on a regular basis, however right here’s a extra fundamental exercise that we’ve seen him do a number of instances:

1. Mendacity Leg Curls: four units x 15-20 reps

2. Standing One-leg Curls: four units x 12-15 reps

three. Stiff-leg Deadlifts: four units x 15-20 reps

four. Strolling Lunges: three units x 12 every leg at the least

5. Leg Extensions: four units x 20, 15, 12, 12 reps

6. Squats: four units x 20, 15, 12, 12 reps

7. Leg Press: four units x 15-20 reps

This exercise shouldn’t be for the faint hearted, it’s for individuals who need to make some critical leg features and who can push themselves to the restrict Sports Supplements.
What you will have:

  • – A superb pre-workout complement 
  • – A superb coaching accomplice (to push one another and for spots)
  • – A spew bin/bucket
  • – Weight Lifting Belt (not wanted however helps)
  • – Thoughts set to completely smash it


Watching Kai prepare is each lovely and irritating. His actions are exact, contractions are laborious and every rep is harmonious with the following. You may see issues occurring with muscle mass you by no means knew existed. The frustration comes while you attempt to copy his actions throughout your individual exercise, and notice that Kai’s mind-muscle connection is extraordinary. You will get there, however it takes work, focus and understanding of the aim of every motion. We may also help you with that final half. Right here’s a breakdown— Kai-style— of the exercise that’s proper right here on musculardevelopment.com:


1. Mendacity Leg Curls – four units x 15-20 reps

On every rep, Kai lifts his hips barely as he contracts his hamstrings. This makes for a deeper squeeze within the hams and a a lot more durable contraction. He provides in a momentary pause on the high and you may see his monumental hams fill with blood.

2. Standing Leg Curls (single leg) – four units x 12-15 reps

Kai is all about visualization and this transfer permits him to think about he’s standing onstage squeezing his hamstrings in rear double biceps or lat unfold. Kai retains his physique utterly nonetheless and solely strikes the working hamstring; there isn’t any hip motion or dishonest to get the load up.

three. Stiff-leg Deadlifts – four units x 15-20 reps

Kai has a trick on this one. He stands pigeon-toed, and makes a acutely aware effort to maintain turning his toes again in after every rep— give it a try to you’ll really feel it on the primary rep. You’ll additionally rapidly perceive why you don’t see Kai utilizing a ton of weight.

four. Strolling Lunges – three units x 12 every leg at the least

For Kai, the problem isn’t getting from one finish to the opposite— the problem is making his legs develop. With every step, he rigorously vegetation his heel, and lunges down till his again knee touches the bottom— and slowly pushes again up earlier than taking the following step. It’s best to step, then lunge— relatively than attempting to lunge into every step and lower quick the contraction.

5. Leg Extensions – four units x 20, 15, 12, 12 reps

Excessive reps or heavy weight? Each! Kai will do as many units as he must get related together with his quads, and every set is within the vary of 20 reps. The wonderful factor to see is how he retains growing the load, and every set seems to be as easy and pure because the final. As he will get to the underside of the load stack and failure comes earlier than the 20th rep, Kai will pause for a number of breaths and resume the set till he reaches the magic quantity.

6. Squats – four units x 20, 15, 12, 12 reps

Kai makes use of the connection he has with every muscle to make squats a whole leg train with a glute-hamstring focus— as an alternative of a mass-builder for his quads. Every rep is deliberate and managed as he squeezes his glutes and tightens his hamstrings all the best way down and again up.

Every rep of the squat is stuffed with alternatives to contract a special a part of the leg; if you are able to do this successfully, you possibly can construct massive legs and never simply massive quads.

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