Kristina Mendoza shares her leg day secrets

IFBB Pro League Women's bodybuilder Kristina Mendoza has a physique worthy of being on any stage, but what fans know her best for are her quads. Many people know what they are asking Keys are for building great legs, she shared her insights with Whitney Jones and Alina Popa on a recent episode of Femme Flex Friday. The 2021 Chicago Pro runner-up knows the most progress will come in her offseason.

"A lot of calories are consumed. The workout becomes more intense as the calories go up," Mendoza said. She also shared that she used to train legs twice a week but has now reduced it to once.

“I’m trying to bring my upper body up, be a little more symmetrical with my legs, so I can flow and balance better on stage.”

Mendoza went on to say that she trains hamstrings and quads on the same day, with adductors also being added. After warming up with the bike and the adductor machine, she first trains the hamstring muscles. Then she begins her quad work with leg extensions.

"I like to burn them out a little before moving on to compound movements like the leg press or squat machine," Mendoza explained. After a brief introduction, Mendoza then demonstrates each of the movements she enjoys working with. She warms up before she starts training, but she still takes her time before training hard.

"I like to start with a lighter weight for the first few sets before working up to my working sets," she told Jones and Popa. Mendoza performs two to three lighter sets before doing a work set. She also said she could follow this with a “back-off” set with lighter weight and more reps.

Watch the episode in full to learn the tips and tricks that help Mendoza master the lower body muscles. You can watch all the episodes of Femme Flex Friday over at www.wingsoftstrength.net.

2021 Chicago Pro Runner-Up Kristina Mendoza Leg Workout

• Beinbeuger im Sitzen – 2-3 leichte Sätze mit 8-12 Wiederholungen, 1 schwerer Arbeitssatz mit 8-12 Wiederholungen
• Liegender Beinbeuger (Kurzhantelversion abgebildet) – 2-3 leichte Sätze mit 8-12 Wiederholungen, 1 schwerer Arbeitssatz mit 8-12 Wiederholungen
• Rumänisches Kreuzheben – 2-3 leichte Sätze mit 8-12 Wiederholungen, 1 schwerer Arbeitssatz mit 8-12 Wiederholungen
• Beinverlängerungen – 2-3 leichte Sätze mit 8-12 Wiederholungen, 1 schwerer Arbeitssatz mit 8-12 Wiederholungen
• Beinpresse – 2-3 leichte Sätze mit 8-12 Wiederholungen, 1 Rest-Pause-Arbeitssatz bis zum Muskelversagen.