@keithjferrara: The legs are the foundation of...

The legs are the foundation of better movement for all humans.

Here’s are the only 5 exercises you need to build stronger legs:

/Thread/

Philosophy

Leg strength is key to living a long & healthy life.

By properly training the lower body, using the exercise below, you will not only reduce the incidence of injury, but will improve your day to day movement:

1. Back Squat
2. Front Squat
3. Romanian Deadlift
4. Single Leg Lifts
5. Deadlifts

1. Back Squat

The king of lower body movements.

I have the following standards for all athletes I train:

Men: 1.5-2.0x bodyweight
Women: 1-1.5x bodyweight

Muscles targeted:

- Glutes
- Quads
- Hamstrings

Sets: 4-6
Reps: 1-5

2. Front Squats

The next best exercise for the lower body next to the squat.

We aim to have our front squat within 90% of our back squat max.

Muscles targeted:

- Glutes
- Quads
- Hamstrings

Sets: 4-6
Reps: 1-5

3. Romanian Deadlifts

Best exercise to target the hamstrings.

Important to load these heavy to strengthen and protect from injury.

Favorite variations:

- Eccentric RDL
- Banded RDL
- Split Stance RDL

Sets: 4-5
Reps: 1-3

4. Single Leg

This is a great accessory exercise to strengthen the lower body.

Muscles targeted:

- Glutes
- Adductors
- Quads

Favorite variations:

- Split Squat
- Step Up
- Lateral Lunge

Sets: 3-4
Reps: 1-6

5. Deadlift

Great exercise to target the entire posterior chain.

Muscles target:

- Glutes
- Quads
- Hamstrings

Favorite variations:

- Clean grip deadlift
- Snatch grip deadlift
- Trap bar deadlift

Sets: 4-6
Reps: 1-3

BONUS — Olympic Lifts

This is one of my favorite lifts for my athletes.

But also extremely beneficial for those who are past their athletic playing careers.

It’s a total body exercises that helps build strength & power in the lower body.

Favorite variations:

- Power/Hang Snatch
- Power/Hang Clean

Sets: 4-8
Reps: 1-3 reps

TL;DR

5 Exercises To Build Stronger Legs

1. Back Squat
2. Front Squat
3. Romanian Deadlift
4. Single Leg Lifts
5. Deadlifts

Bonus - Olympic Lifts

Lift heavy, through full ROM (range of motion)

Build strength

Then power

And strength training is on my part of the equation.

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