Hany Rambod guides Chris Bumstead through leg training ahead of the 2024 Olympic tournaments

Hany Rambod made some optimizations to Chris Bumstead’s leg training before the Olympics.

Hany Rambod is a 24-time Olympic gold medalist coach. He has worked with some of the greatest athletes to step onto the bodybuilding stage, including I’m Chris Bumstead. The Classic Physique Olympia champion is aiming for his sixth consecutive title and Rambod is focusing on his glutes and thighs in a recent workout.

READ MORE: Hany Rambod guides Hadi Choopan and Derek Lunsford through leg training

Rambod shared this workout on YouTube on July 12. He tweaked it a bit to focus on building Bumstead’s hamstrings and creating an even better package in 2024.

Chris Bumstead’s leg workout

This workout focused on the glutes and thigh muscles, as Hany Rambod introduced various adaptations to the training form to maximize thigh muscle growth:

Standing leg bending exercises

The workout begins with standing leg curls. Bumstead focuses on a slow eccentric movement and stops just before muscle failure.

“We’ll get to that point of failure, but not beyond it. We don’t want to risk injury.”

Lying leg curl

When performing lying leg curls, Rambod made sure Bumstead pointed his toes and kept his legs a little closer together, which put stress on the lower thigh.

“Keep your legs a little closer together and try to point your toes. You’ll feel it a little more in the lower thigh area.”

Squats with belt

Next on the list were belt squats. This exercise can target the quadriceps, but the duo definitely wanted to focus on the glutes and hamstrings.

“We really focused on the glutes and hamstrings and made sure we got full depth. We focused on the glutes and hamstrings, not the quads. We focused on not leaning forward. If you lean forward, you’re going to engage the quads a lot more, so the whole idea of ​​focusing on the glutes and hamstrings goes out the window.”

Bulgarian squat

Bulgarian squats are another exercise where Rambod wanted Bumstead to stop before failure. This exercise adds significantly to the overall package.

“We’re getting ready to focus on the 3D drop on the side poses. We’re making sure we get everything done.”

Hip Thrust Machine

The hip thrust machine focused on the glutes. For the first few sets, Bumstead lowered himself slowly and Rambod changed this slightly for the final set. Here, Bumstead brought his feet closer together and pushed them up as hard as he could.

“Put your feet close together, stretch nicely at the bottom and then push yourself up.”

Seated calf raises

Finally, seated calf raises were incorporated to get the final kick.

“We were able to concentrate on what we really wanted, on the detailed work. Preparations will begin soon.”

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