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THE BEST LEGS WORKOUTS

This comprehensive lower-body assault will help you improve your leg-training workout.

There is a thin line between overtraining and undertraining your legs. Surprisingly, the majority of us fall into one of the two groups. That issue may be brought back to a single question: what kind of lower body workouts do you perform? And how are you exercising your legs? Leg exercises are approached differently by various people. First, there's the man who spends 45 minutes at the power rack performing squats before going on to the rest of his 90-minute quad exercise. Then there's the person who believes that a suitable lower-body workout for legs consists of a machine-only session during which he hardly breaks a sweat.

“Most guys don't know that their lower-body exercises should definitely be more middle of the road,” says Gunnar Peterson, CSCS, a Hollywood-based trainer. “They either attempt to perform pro bodybuilder routines once a week and end up hobbling around like James Caan in Misery, or they do a leg extension/curl combo every three days and assume they're done with lower-body workouts for legs. However, you should strike a balance between the two so that you can workout your legs with moderate intensity twice a week.”

THE USE OF MULTI-JOINT MOVES IS ESSENTIAL


Following a split that requires you to train legs one day per week would cripple you with 20 sets at maximum weight and prevent you from advancing as much as you could.” Peterson has nothing against extensions and curls, but a good lower-body exercise for legs regimen should include multi-joint activities like lunges, squats, and step-ups. These workouts target not just the quadriceps and hamstrings, but also the glutes, a bodypart that is rarely mentioned among males until it involves people of the opposing gender.

“The glutes are one of the largest muscular groups in the body, and it is irresponsible not to train them,” Peterson adds. “Read a women's magazine — that's the playbook of the other squad. Women will notice your glutes before they see your firearms. In addition, exercising the glutes increases metabolism by activating such big muscles.”

ATTACKING ALL ANGLES


To optimize muscle fiber activation, all bodyparts should be exercised from a variety of angles. This guidance is especially essential for legs since your quads are made up of four distinct muscles, your hamstrings are made up of three, and a plethora of fibers “come in from the north, south, east, and west” to create your glutes, according to Peterson. “It's not simply crouching and driving up,” he says. “You may alter your stance and the location of the weight by performing front squats, back squats, and one-leg exercises. Many individuals simply do it by rote or do not do it at all.”

GETTING TO KNOW YOUR CORE


The exercise Peterson devised targets all of the major leg muscles through classic squatting motions executed in an unconventional manner. A good dosage of core work is also included, for the simple reason that you can't grow powerful legs with tough exercises unless you have a strong core, and many guys are lacking in this area. “You have to shore up the weakness,” Peterson advises. “I know it doesn't seem like much fun, but it's critical to optimizing the effectiveness of your lower body workouts for legs, regardless of which muscles you're targeting.

EXERCISE 1 ON DAY 1


BULGARIAN SPLIT SQUAT DUMBBELL OVERHEAD
4–5 sets, 8–12 reps per side

Begin: Hold a light dumbbell in one hand, stand tall, and place the top or toes of the same-side foot on a box or bench behind you with your knee bent. Raise your arm above so that it is straight over your shoulder.

Operation: Keep your arm outstretched and bend your front knee and hips to drop straight to the floor. When your front quadriceps is parallel to the floor, push back up through your front heel to return to the starting position. Rep for a total of four reps, then swap sides.

GUNNAR'S TIP: "Throughout the movement, stand tall." As you drop, you have a propensity to tilt forward, but you need to focus on keeping tall.”

EXERCISE 2 ON DAY 1


SWING KETTLEBELL WITH FLIP TO SQUAT
2–4 sets, 8–15 reps

Begin: Grasp the handle of a kettlebell with both hands and stand tall, arms straight toward the floor, feet shoulder-width apart.

Performance: Bend your knees and drop your weight between your legs. Keeping your arms extended, swing the kettlebell up explosively by extending your legs and hips and raising your arms. As soon as the weight reaches shoulder level, swiftly bend your elbows and knees to descend below it (allowing it to flip over in your hands) and catch it in front of you in a complete squat position. Stand up while pushing the kettlebell above, then return to the starting position.

GUNNAR'S TIP: "Stay concentrated on every aspect of the movement, including bursting, catching, lowering, and driving up." You're not going to be able to wing it on this one.”


EXERCISE 2 ON DAY 1


SWING KETTLEBELL WITH FLIP TO SQUAT
2–4 sets, 8–15 reps

Begin: Grasp the handle of a kettlebell with both hands and stand tall, arms straight toward the floor, feet shoulder-width apart.

Performance: Bend your knees and drop your weight between your legs. Keeping your arms extended, swing the kettlebell up explosively by extending your legs and hips and raising your arms. As soon as the weight reaches shoulder level, swiftly bend your elbows and knees to descend below it (allowing it to flip over in your hands) and catch it in front of you in a complete squat position. Stand up while pushing the kettlebell above, then return to the starting position.

GUNNAR'S TIP: "Stay concentrated on every aspect of the movement, including bursting, catching, lowering, and driving up." You're not going to be able to wing it on this one.”

EXERCISE 1 ON DAY 2


Sets: 4–5, reps: 8–12 SMITH MACHINE FRONT SQUAT TO BACK SQUAT
(Perform 8–12 repetitions of front and back squats.)

START: Stand upright in a Smith machine, feet shoulder-width apart, head up, with the bar resting across your front delts, hands gripping the bar.

Performance: squat, down until your quads are parallel to the floor, maintaining your back flat and chest out. Drive back up to standing and repeat for a total of 10 repetitions. Then rerack the bar, get into position for back squats, and finish the required amount of repetitions.

GUNNAR'S TIP: "On the back squat, try to focus on driving through your heels to get the most out of your hams and glutes."


EXERCISE 2 ON DAY 2


LEG CURL TO HYPEREXTENSION WHILE LYING
4–5 sets, 8–15 reps

Begin: If one is available, use a leg-curl machine with an inclined (rather than flat) bench. Lie facedown, with your legs outstretched and the backs of your ankles against the pad, and your knees off the edge of the bench.

Performance: Bend your knees and bring your heels toward your glutes by contracting your hamstrings. Contract your lower back muscles to produce a hyperextension at the peak of the rep (the range of motion will be very small). Return to the beginning by lowering your torso to the platform.

“Rise gently on the hyperextension and go for the contraction,” says GUNNAR. You want to feel this one; you don't want to just knock them out.”
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