Bakhar Nabieva is well-known for her remarkable physique, particularly her highly developed leg muscles.
In collaboration with other fitness experts, we chose to evaluate her workout routine on four female clients after analyzing videos to gauge its effectiveness.
If you are aiming to enhance and strengthen your leg muscles, continue reading to discover her workout and diet plan, which can expedite your progress.
Bakhar Nabieva Stats and Fitness Journey
Bakhar Nabieva swiftly gained popularity on Instagram after sharing her workout photos, showcasing her distinctive physique. Her sculpted posterior, ripped torso, and striking dark pupils became instant highlights.
According to The Sun, Bakhar's focus on developing her legs began in high school, driven by her experiences of being teased for having slender legs [1].
Over the years, she has transformed into one of Instagram's prominent fitness models, captivating fans with her dedicated workout regimen.
Before delving into the details of her routine, let's first examine her statistics.
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Age: 29
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Height: 5 feet, 2 inches
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Weight: 125 lbs.
Bakhar Nabieva’s Leg Workout Routine
Here are six workouts that you’d want to do two to three times a week in order to catch up with her in leg muscle size.
1. Front and Back Squats (3 sets of 12 reps)
To vary the way resistance is transferred to your legs, alternate between holding the bar on your chest and shoulders.
This variation can significantly contribute to overall hypertrophy and might be the key to her substantial leg muscle development, as per PubMed Research [2].
Also Read: 7 Squat Variations To Maximize Leg Gains
2. Romanian Deadlifts (3 sets of 12 reps)
This is one of my favorite exercises, and I recommend them to everyone who wants to target their hamstrings with a relatively short movement.
But it’s all about achieving good form with slow and deliberate movement, so don’t try to speed this one up.
3. Walking Weighted Lunges (3 sets of 12 reps)
Whether you wear a weighted vest or hold onto a couple of dumbbells, walking lunges are an excellent compound exercise [3].
Try to get your buttocks as low as possible before you start adding more weight, as the range of motion should give you better results.
4. Hamstring Curls (3 sets of 12 reps)
To fully focus on the hamstrings, you can try unilateral leg curls, but I typically prefer exercises that make the most of my limited time at the gym. Feel free to add more weight to the stack for these.
5. Good Mornings (3 sets of 12 reps)
I strongly recommend using a gym machine for these workout routines. It provides a great alternative to Romanian deadlifts, offering similar benefits for your legs without the need to focus on maintaining balance.
6. Calf Raises (3 sets of 20 reps)
For this set, I suggest pushing yourself and remember to vary your toe position. Set up with toes pointing out one day and toes pointing in on another day.
Her Workout Principles
Bakhar Nabieva adopts a methodical approach to leg training, incorporating a select few compound exercises such as squats and lunges.
Despite facing criticism, Nabieva remains undeterred and stays committed to her goals. In her own words,
"Stay mentally strong, regardless of your goal, whether it's gaining size or getting lean. There will always be people attempting to bring you down. Ignore them and concentrate on yourself."
- Bakhar Nabieva
Bakhar’s Diet Plan
While Bakhar hasn't provided specific details about her meal plan, she has mentioned that she doesn’t take dieting too seriously.
However, she consumes a substantial amount of calories, prioritizing protein and healthy carbs.
This includes lean options like chicken and fish, along with lightly cooked or raw vegetables, while completely avoiding refined carbs such as sugar.
Her Diet Principles
Bakhar recognizes the significance of consuming nutrient-dense food, but she doesn't stress over counting every calorie.
She's not particularly fond of strict dieting and maintains a diverse diet, enjoying foods like meat, eggs, and cakes, strategically using these foods to efficiently fuel her workouts.
In my approach as a fitness trainer, strategically consuming more calories around workout sessions serves as a preventive measure against unwanted fat storage.
Does She Take Supplements?
Bakhar incorporates supplements into her diet and training routine, mentioning a variety of products like protein shakes, BCAAs, and fat burners, with a focus on two key supplements.
For intense workouts, she emphasizes the importance of investing in high-quality protein supplements and fat burners to aid in muscle recovery and building.
In my fitness training, using fat burners during bulking helps boost metabolism, preventing extra fat from building up.
“The longer you wait for things to line up before taking action on your vision, dream or purpose in life--the less likely it will ever happen and the further away you’ll be from what it is you’re trying to achieve.”
- Bakhar Nabieva
References:
- https://www.thesun.co.uk/fabulous/7284267/miss-iron-bum-fitness-model-beast-alien-demon/
- https://pubmed.ncbi.nlm.nih.gov/35438660/
- https://www.physio-pedia.com/Compound_Exercises
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