The legs are the foundation of better movement for all humans.
Here’s are the only 5 exercises you need to build stronger legs:
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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
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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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.
If you want to get in the best shape in your life.
You really need to dial in on your diet.
Here’s my FREE guide with 15 recipes to help you shed that extra weight that’s been holding you back.
sendfox.com/lp/1vvkyd
If you want to get in the best shape in your life.
You really need to dial in on your diet.
Here’s my FREE guide with 15 recipes to help you shed that extra weight that’s been holding you back.
sendfox.com/lp/1vvkyd
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