Jo Lindner starts his leg workout with isolation movements to pre-exhaust his legs.
Join us as we gear up for leg day today! Get ready to power up your lower body with bodybuilder and fitness influencer Jo Lindner’s, aka Joesthetics, leg workout tips. Remember, never skip an opportunity to strengthen your muscles. Checkout Lindner’s leg workout and tips on his Instagram below:
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Leg day is important for lifters because it helps build muscles and burn calories. This study shows that doing leg exercises increases testosterone levels (1). Testosterone plays a key role in the increase of strength and muscle mass.
Since Joesthetics started his bodybuilding journey, he’s made some major gains. This has prompted fans to pay attention to his workouts and tips. He regularly shares these on his Instagram account and also partners with bodybuilders like Larry Wheels to train.
Recently, Jo Lindner shared an insane ten-year body transformation that had everyone talking. Here’s his take on the leg exercises to build muscles on leg day.
| Full Name: Jo Lindner | ||
| Weight | Height | Date of Birth |
| 209 – 220 lbs | 5’11” | 01/14/2023 |
| Profession | Era | Nationality |
| Bodybuilder, Fitness Model | 2010s- till date | German |
Jo Lindner Leg Workout Routines
One thing that immediately jumps out at you when you see this Jo Lindner is the details on his legs. He has a lot of lean muscle mass and trains with heavy weights. Joesthetics also says he pre-exhausts his legs with leg extensions before the rest of his leg day exercise. In his Instagram post, he wrote:
“For me – legs is first, exercise really heavy. Like squats or hack squat. Then isolation. But here we do pre-exhaustion leg extensions first – then squats and then all the rest.”
| Exercises |
| Leg Extensions |
| Standing Calf Raises |
| Hack Squats |
| Sissy Squats |
Leg Extensions
Leg extensions are a strength exercise that isolates and trains your quad muscles and improves muscular endurance in your leg muscles. Your quads comprise the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.
This exercise is performed with a leg extension machine. You can see Jo Lindner extend his leg with his feet facing out. This is because usually leg extensions focus on the rectus femoris. Leg extensions with feet out focus on the vastus medialis, the teardrop-like muscle on the inside of the thigh beside the knee.
Building your vastus medialis is important for aesthetic purposes in bodybuilding. However, this muscle is also critical to your performance and can help prevent injury. Building strong quads carryover in other exercises like squats and influences your posture.
Standing Calf Raises
Many people need to pay more attention to their calves when exercising. They will improve your overall lower body aesthetics and are instrumental in many physical activities, such as running and jumping. Standing calf raises work on your soleus and gastrocnemius, the two muscles running down the back of your leg. Strengthening your calf muscles helps to improve your functional performance and balance (2).
Joesthetics did his standing calf raises on a machine. He also noted that he does seated calf raises for leg day but didn’t include them in the video because people don’t like them. “My fav bro, just not posting it because people hate and say it’s BS,” stated Lindner.
Hack Squat
Hack squats are an excellent lower body exercise that builds your quads, hamstrings, glutes, calves, and core. This movement is a great way to build strength in your legs. The primary muscles that this routine focuses on are the quads, glutes, and adductors.
Using a machine like your hack squats makes it easier to lift heavier weights leading to more muscle hypertrophy. This is because the machine stabilizes you, making lifting more weight easier than traditional barbell squats. Hack squats are also considered safer, especially on your lower back, because the machine allows you to focus fully on the muscles you’re building by eliminating the need for balancing and has less spinal compression.
Sissy Squats
The sissy squats are a routine that effectively strengthens your quad muscles, hip flexors, and core. This exercise is also great at helping athletes improve their balance. This exercise helps you achieve almost 100% isolation of your quads.
Joesthetics does his sissy squats with a machine. A sissy squat machine is a great way to improve your safety and form. With a machine, you effectively remove the fear of falling over or disrupting your posture. This allows you to lean back more securely, improving your form and range of motion.
Deep Tissue Quad Massage
After his workout videos, Jo Lindner included a video of him undergoing a post-workout deep tissue massage focused on his quads. Including massages in your workout could be as beneficial as supplements and dieting to get better results. It helps to relieve soreness and help with pain and inflammation after exercise. This study shows that massage reduces delayed onset muscle soreness (DOMS), thus reducing the time spent recovering after your workout (3).
Deep tissue massage isn’t typically recommended as a post-workout massage because it could increase inflammation due to its intensity. However, you could do the massage between workouts or on a different day from your vigorous routine.
Jo Lindner prefers to start his workout with isolation movements to get them pre-exhausted before his bigger lifts. This will force his leg muscles to do more work to complete the workout, leading to further muscle growth. Rather than just focusing on the quadriceps, he focuses on the vastus medialis muscle to make his lower body appear more aesthetic.
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References
- Rønnestad, B. R., Nygaard, H., & Raastad, T. (2011). Physiological elevation of endogenous hormones results in superior strength training adaptation. European journal of applied physiology, 111(9), 2249–2259. https://doi.org/10.1007/s00421-011-1860-0
- Maritz, C. A., & Silbernagel, K. G. (2016). A Prospective Cohort Study on the Effect of a Balance Training Program, Including Calf Muscle Strengthening, in Community-Dwelling Older Adults. Journal of geriatric physical therapy (2001), 39(3), 125–131. https://doi.org/10.1519/JPT.0000000000000059
- Guo, J., Li, L., Gong, Y., Zhu, R., Xu, J., Zou, J., & Chen, X. (2017). Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis. Frontiers in physiology, 8, 747. https://doi.org/10.3389/fphys.2017.00747
