Cristiano Ronaldo may be one of the most polarizing men in soccer—or fútbol, depending on where you’re reading this—but there’s one thing we can all agree on: The guy is ridiculously fit.
On Thursday, the Real Madrid player shared a heartwarming photo on his Instagram page that simultaneously showed off the fact that he never skips leg day, and also that he loves his kids.
“Teaching my two sons how talent, work and dedication are the only way to become No. 1,” the soccer star captioned the image, which appears to show him pumping out a set of leg extensions with quads that are roughly the same size as his baby—and not that much smaller than his 7-year-old child.
Sure, the image is adorable for the family part, but we are in no way surprised to see Ronaldo once again committing himself to honing his body and his fitness routine.
One of the things that makes Ronaldo’s fitness game so inspiring is his willingness to share all his secrets to getting the perfect body with his fans and followers Instagram. Check out this short video of the soccer star once again working out on leg day with a slide board:
Getting a body like Ronaldo’s isn’t easy, but there are a few things you can do to help boost your quad workouts right now.
Getting great quads is all about simple tweaks to classic moves like lunges and squats. Try keeping your knees bent throughout a lunge, rather than moving through a full range of motion, to ensure your muscles are engaged throughout the move.
“By keeping the knees bent in each move, your bodyweight creates tension on the quads through the entire circuit,” Andy Speer, creator of The Anarchy Abs Workout, said. “With full range of motion lunges, the quads get a short ‘break’ as the leg fully extends. There is no break in this circuit giving you maximum benefits of muscular endurance, fat loss, as well as testing your mental toughness.”
Related: 5 Lessons From Cristiano Ronaldo
Or, you could always try a few of Julian “The Quad Guy” Smith’s moves, including one of his favourites, the body-weight sissy squat.
“I always go to failure on these, as I would on most bodyweight exercises! I hit around 3 to 4 sets but I mix up the tempo frequently, which drastically changes the amount of reps I get per set,” he told Men’s Health. “If I do just a basic up-down tempo I could go as high as 50-plus reps per set. But I often do 10-second negatives, which would push me down closer to the 10 to 15 rep range.”
And if you need more motivation, save that Ronaldo Instagram picture as a reminder to never, ever skip leg day.
By Stacey Leasca; images from Instagram/ @cristiano