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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
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