This Drop Tri-Set Will Crush and Build Your Quads and Glutes

K. Aleisha Fetters

December 13, 2019 4:04 PM

Drop sets can be a super effective training protocol to add some more volume to your workout and push your muscles to the brink just ask The Rock . But changing weight plates and swapping out dumbbells between sets can feel extremely clunky and slow you down. This lower body mechanical drop tri-set from trainer Jay T. Maryniak is much more streamlined.

Burn Out Your Legs With This High Volume Tri-Set

Maryniak's drop set is a little unorthodox; rather than the exact same exercise with different weights, he performs three different squat variations that vary in difficulty, regressing down to bodyweight for his final set.

Having the exercises decease in the level of difficulty allows you to continue to hit the same muscle group, get more reps in, and keep constant tension on the muscles being targeted, he writes in an Instagram post demonstrating the series.

The routine starts off with 8 heavy kettlebell front rack squats. Pause for 2 seconds at the bottom of each rep to take your muscles elastic properties out of the equation and increase time under tension. You should be flirting with failure on the final rep. (You could also perform this with dumbbells or a barbell, if you prefer, but you'll give you core an extra challenge with the kettlebells in the front rack position .)

Then, drop the weights and perform jump squats for max reps. You dont need to catch a lot of air here; focus on keeping tension in your legs. Drive through your full foot with each jump.

For the final phase of the tri-set, turn to max-rep bodyweight squats. Keep a nice, steady cadence and avoid rushing through the reps, but don't pause or rest before each descent. Again, the goal is to maintain constant tension for greater mechanical fatigue and muscle growth.

Perform 3 to 4 sets of the series, resting for 1 to 2 minutes between sets.

K. Aleisha Fetters