Many people in the gym overlook the legs, and that’s a shame, because your legs are your locomotor unit and your foundation and you can’t build a strong body without laying the groundwork.
Your legs have essentially three main sections that all need to be trained equally, which means that you have to do lots of work to see appreciable gains in the size and strength department; those sections are — the hamstring, the quadriceps and the calves.
The topmost exercise for muscle development in the legs is the SQUAT, or at least it used to be (I’ll explain latter). Well, over 200 individual muscles get called into play when you perform squats, and because you are moving your body through space (not only the weight) you have more control of the weight that you are lifting and you activate more muscle fibers with each rep.
Squats blast your glutes, upper hamstrings and quads like no other exercise, not the leg extension or the leg press. A correct and proper form of execution is vital for you to get the best results as well as to avoid injuries.
When done correctly, you will use your hip extensors to get moving off the bottom of the stroke and then the quads will kick in at the top or lock-out portion of the exercise. Keep your shoulder blades collapsed together and your chest out and use your butt to hunt for something to sit on as you descend, stop when your thighs are at or just past parallel and then push through your heels and butt to drive yourself back up. You can vary your foot position to accent adductors or abductors.
Now that I’ve spent all that hot air telling you how to do squats, I’m going to recommend that you don’t do them, here’s why. Turns out the limiting factor on squats is your low back and in that bilateral squat position it’s not as stable as it could be, and therefore, you are more prone to injury there.
Your lumbar spine and S1 vertebrae are locked together and more stable in a one foot forward stance and therefore you can drive more work to your legs that way. So my recommendation is to sack squats in favor of split squats. This is like doing a lunge, but, you don’t come out of the lunge position until you are done with your reps and then you switch legs and do the other side.
This is also the reason it’s more functional, we are designed to walk, and that stance imitates a step. You can do this with barbells, dumbbells, kettlebells, resistance bands, sand bags and TRX suspension straps. I explain more about lunges in a little while. I will post a video on split squats in the near future.
The same with every exercise, stretches must first be performed before squats, however, it is better if you perform the stretches after every set.
Since we’re talking about squats, you must include the HACK SQUAT (using the machine) in your routine to bombard not just your quads but your abductors & adductors. Your abductors and adductors are notoriously hard at work, but the Hack Squat really targets them. You can place emphasis on your gluts and quads depending on the placement of your feet on the platform. A wide stance will emphasize your adductors, narrow will get a little more abductors. Feet forward will get more glutes and feet under you or back further will emphasize quads (careful not to hurt your knees on these).
Another quality leg exercise is the STRAIGHT-LEGGED DEADLIFT. This exercise assaults your upper hamstrings and glutes, and forces you to keep your lower back flexible and strong, too. Once again, collapse your shoulder blades together and stick your chest out.
You want to start with a comfortable, but challenging weight, and perform these by using a mixed grip on the barbell (one hand palm up and the other palm down), then lower the weight while keeping your legs and back straight.
Keep your knees bent a little. You want to push your buttocks out and keep the bar as close to your shins as possible. To feel fatigue in your upper hamstrings and glutes, you’ll have to perform either a good number of reps.
Another great exercise is the LUNGE. Your hip extensors, upper hamstrings and glutes, will be worked on by doing lunges with the proper form and posture. When lunges are done with improper posture and bad form the load is thrown onto your knee extensors, your quads.
It will be best to ask a coach to teach you proper posture, especially if you feel your lunges and deep squats in your quads. It’s very effective when you lunge with a barbell, as it requires you to utilize your balance and stabilizers as you do each rep. You can do lunges with dumbbells, too, but you can’t use as much weight.
Three other great tools to do lunges with are: 1) Resistance bands, you can use the bands for either resistance or assistance. In my humble opinion, these are the ultimate tools for doing lunges, hell, you can use a barbell and use the band at the same time. 2) TRX suspension straps. You can use the bands with this also. 3) Sandbags, due to the shape and ever shifting nature, these require different gripping and/or carrying strategies and more core stabilization. Yes, you can use bands at the same time.
We must not forget the calves as developing them will improve you vertical leap as well as balance the legs.
For calf work, the donkey press is probably the most effective for building size and strength.
Form is critical for the donkey press, make sure you keep your knees straight and plantar and dorsiflex your ankles as far as you can, this bent over position adds a prestretch to the back of your legs and especially your calves.
It’s important to note that you can injure yourself quite badly when doing any of these leg exercises. So proper form and being honest with yourself regarding how much weight you can successfully lift.
