Leg Training
Building a Strong and Powerful Foundation
Michael Ryan, B.Sc., Strength & Conditioning Coach
Legs are the foundation of a great physique. Period. That seems so simple and easy to understand to me, which is why I don't understand the folks who spend so much time in the gym—pumping out rep after rep at the bench
press, spending seemingly limitless hours throwing up the EZ curl bar, and hammering their backs with pull downs and rows, yet walk by the squat rack like it isn't even there. Most gyms, and mine is no different, are usually filled with plenty of people on Mondays, Tuesdays, and Wednesdays, but by the time Thursday—or leg day—rolls around, these same people are nowhere to be seen. Oh, maybe they'll spend a few minutes at the end of a workout doing a set or two of leg extensions or leg curls. Or lunge a time or two around the gym. But a hardcore leg day? Not a chance!
How can you expect to build a strong, muscular, well-defined body if you hardly work out your legs? Lacking anything that even resembles intensity.
You can't! Make no mistake about it.
But what's even more amazing to me is how enjoyable and rewarding a great leg workout can be, yet I still run into people frequently who actually dread training their legs. Come on, buddy. If you give it a try, I'll bet you'll discover there are few things in life, and your workouts, that are as honestly satisfying as a powerful, intense leg workout. In addition, you'll find that leg training helps keep you young and injury free as well. See, when we hit our "formative" years, the knees, hips, and ankles are usually the first to break down. Yet leg training helps keep these joints strong and healthy—for the long haul.
That's why today I want to share with you my "typical" leg routine. It's basic in nature. Very basic. No fancy machines. No gadgets or stretch bands. But, it's a workout that is guaranteed to help you build the foundation of a great physique. Is it "easy"? No way! Result producing? How about you give it a try, and let me know.
When I train any body part, especially legs, I make sure I'm properly warmed up (usually by riding the stationary bike for about five to seven minutes), and I stretch throughout the workout as well as after the workout. I also drink plenty of water during and after exercise!
 LIFT #1 BARBELL SQUAT
One of the most, if not the most, effective exercises for leg development is the standard barbell squat. Squats are great for numerous sports, running of all kinds, and are excellent for maintaining core strength and building muscular development in the thigh area. They also serve to strengthen those easily injured body parts, such as the hips, knees, etc.
But squats have to be performed correctly for you to achieve maximum benefit! The movement is one that requires practice if you want to achieve perfection. Once you have the proper form, it's cool to start adding the weight. But don't be afraid to start with lighter weights while you get accustomed to this
challenging exercise. Your body will only benefit from the time it takes you to learn to do this exercise correctly.
STANCE: Always have your feet at least hips' width apart (in other words, your feet should be as far apart or slightly wider than your hips). The bar is placed at the lower shoulders (not on the neck!). If you raise your elbows, you create a natural shelf to rest the bar on. Place your hands wide on the bar.
MOVEMENT: With the bar set on your lower shoulders, keep your back straight, chest up and high, with a straight back. Bend your knees until your thighs reach a parallel or almost parallel position with the floor. Pause and drive your torso and the weight up through the heels of your feet.
TIP: Do not bend at the waist! Maintain a straight back throughout the exercise. Keep your head up and focus on something in front of you, preferably above the squat rack.
Always remember to breathe. Inhale as you lower your body and exhale as you propel yourself up.
LIFT #2 LUNGES
Lunges are superior for not only strengthening and developing the leg muscles but are fantastic for conditioning (in other words, getting your heart pumping) as well. I prefer to do "walking lunges" with dumbbells.
STANCE: I start with a dumbbell in each hand and my arms by my sides. I take a stride forward, keeping my back straight and my chest up. The stride length should never allow my knee to pass over my toes.
MOVEMENT: My back leg and front leg should both bend to 90-degree angles. The back leg should also have my knee almost touching the floor. Then I drive up, straightening my legs as I step forward with the opposite leg (like I'm walking, bending the knees deeply). I go for distance with this exercise.
As the exercise gets easier, you can either increase the weight or increase the distance.
TIP: Again, remember to keep your back straight, and remain in an upright position at all times, and don't let your knees pass too far forward over your toes when in the walking lunge position.
LIFT #3 LEG PRESSES
Leg presses are certainly easier on the body, requiring less technical prowess, but they are also considered a "safer" exercise than the previous two. With leg presses, you can likely use much heavier weights than when performing squats, but again, proper form must be adhered to at all times to avoid potential injuries.
STANCE: Depending on the machine you choose, make sure your feet are about hip width apart and your toes are above your knees, slightly pointed outward.
MOVEMENT: When you lower the weight toward your body, again make sure your knees are not passing over your toes. You want to drive through your heels to an almost full extension, but never fully extend as this can cause strain and pressure on the knee, leaving it vulnerable to injury. Remember to inhale as the weight comes down and exhale as you drive the weight up.
TIP: Always make sure you have a safety bar or lever in case you can't handle the weight.
LIFT #4 LEG EXTENSIONS
Leg extensions are great for achieving muscular definition in the quads and particularly for strengthening the area around the knees.
STANCE: To begin, take a seat on a leg extension machine and hook your legs underneath the lever mechanism.
MOVEMENT: Extend your legs until they're straight in front of you until locked out (getting a complete contraction), but don't allow yourself to lift off and cheat up the weight. Then lower the weight slowly until your feet are under your knees and the thighs are fully stretched out. Make sure you really focus on the top, getting a tremendous peak contraction for every repetition.
TIP: When performing leg extensions, be sure to go as far back as the machine will allow and you bring it up so you're really squeezing your quads at the top of the contraction.
LIFT #5 LEG CURL
An excellent lift for developing the hamstrings, this exercise can be carried out a number of ways and on different machines. I've always preferred the standard leg curl machine.
Basic? Yes. Effective. You bet!
As a side note, leg extensions and leg curls are incredibly grueling (yet time-efficient) when you "superset" them with each other.
STANCE: Lie down flat on the leg curl machine with your stomach pressed into the pad with your ankles firmly against the curl lever.
MOVEMENT: Staying flat on the machine, curl your legs up as far as possible, until the hamstrings get a peak contraction and the machine arm almost touches your upper thighs and butt. Release and lower the weight under control back to the starting position. Hold on to the handles or even the bench itself to keep yourself from coming up off the bench.
Leg curls should be done through the fullest range of motion possible.
TIP: Make sure you allow your feet and the weight to go all the way down, and then bring the machine arm up to your butt.
Try not to raise your butt up into the air, off of the bench. Instead, curl the weight into your butt. This way, you'll use the full range of the machine for maximum exertion of the hamstring muscles.
LIFT #6 CALF RAISES
Well-defined calves are a sign of a complete physique, but they don't come easy. One of the most effective ways to build impressive calves is with one of the most basic of all exercises: standing calf raises.
STANCE: Stand with your toes on a block, with your heels extended out into space with a dumbbell in each hand. Or, if you are on a standing calf raise machine, insert your upper body (shoulders) under the machine arms, and place the balls of your feet onto the appropriate platform.
MOVEMENT: Lower your heels as far as possible toward the floor. You should keep your knees somewhat bent throughout the exercise, so you work the lower area of the calves as well as the upper, and feel the calf muscles stretch completely. At the top of the movement, drive up on your toes as far as possible to get a great peak contraction.
*SEATED: This exercise can also be performed seated. On a seated machine, make sure you bring your toes to the highest position possible and, on the decline, make sure you let them drop as far as possible. Actually with both exercises, you need to fully extended your toes to really squeeze the calf muscles!
PUTTING IT ALL TOGETHER
While I frequently change my workouts to keep both my mind and muscles stimulated (in fact, I very rarely repeat the exact same workout two times in a row), here's how I put together a "typical" leg workout:
Barbell Squats: 4 sets of 10 to 15 reps (to failure)
Standing Calf Raise (Machine): 3 sets of 10 reps
Leg Extension (Machine): drop set: 10 reps, drop the weight, 8 reps, drop the weight, 8 reps. Rest and repeat
Leg Curl (Machine): 1 drop set: 10 reps, drop the weight, 8 reps, drop the weight, 8 reps. Rest and repeat
CONCLUSION
There you have it. There's nothing really complicated about it. But oftentimes, as with many things in life, simple is just plain better. Remember, the key to a safe, effective leg workout is to keep your intensity up, while paying close attention to your form and adhering to the strictest possible technique for each exercise. When you master the ability to make it through a tough leg workout, like the one I've outlined, you won't believe the difference it can make, as your entire body begins to take shape.
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