Training Your Legs: Your Body's Greatest Untapped Resource | STACK

Training Your Legs: Your Body's Greatest Untapped Resource

August 1, 2012

Must See Strength Training Videos

Since they comprise roughly 40 percent of your total weight, your legs are one of your body's greatest untapped resources. The leg itself is composed of several muscle groups. Working them efficiently releases powerful hormones to promote strong muscle growth. You can also amp up calorie burn by performing multi-joint exercises such as Lunges, Squats, Leg Presses and Jumps.

However, many of these exercises are improperly executed. With all leg exercises, it's important to avoid spinal flexion, because this can cause disk herniation. To prevent this, let me first drop a few hints on proper form.

  • Squats: Make sure to keep your chest out and your butt back. Press from your heels and go down to at least 90 degrees.
  • Lunges: Keep your neck neutral, contract your rhomboids and traps and never allow your knees to go past your toes.
  • Leg Presses: Keep your toes pointed slightly out (10-15 degrees) and don't let your lower back come off the mat.

As previously mentioned, your legs are a huge untapped resource. To reach your potential, start working them out three times a week. On non-consecutive days, perform the following leg workouts. Make sure to do a dynamic stretching routine beforehand. And modify the sets and reps if you have knee and/or low back problems.

Day 1

Day 2

Day 3

Topics: LOWER BODY
Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
More Cool Stuff You'll Like

3 Tips for Building Stronger Legs

As any athlete, or coach will tell you, building stronger legs is one of the best ways to improve athletic performance and avoid injury. Simply put,...

4 Best Glute Exercises You're Not Doing

You're Not Training These 2 Muscle Groups Enough

Lower-Body Workout for Bigger and Stronger Legs

Calf Exercises That Work

Rock Solid Leg Workout

Get in Shape With 5 Intense Lower-Body Finishers

8 Exercises to Improve Lower-Body Strength

Exercise of the Week: Reverse Sled Pull

Corrective Exercises for Knee Valgus

How to Build Stronger Quads

2 Kettlebell Leg Exercises for a Powerful Lower Body

5 Hacks to Solving Problems With Single-Leg Exercises

Lower-Body Exercises for Athletes

7 Tips to Master Single-Leg Exercises

CrossFit Competition Workout for Your Legs

Perform Leg Exercises to Build Muscle and Burn Fat

How to Train Your Calf Muscles

How to Build Leg Muscle

Why Athletes Need Crawling Exercises

The Secret to Speed: Build Your Posterior Chain

Ultimate Leg Exercises with Weights

Why Proper Exercise Form Is Crucial for Young Athletes

Build Explosive Power With This Lower-Body Workout

Glute Exercises You Need In Your Training Program

Top 5 Leg-Strengthening Exercises for Runners

Leg Workouts That Actually Work

STACK Challenge: Wall Sit

Ask the Experts: Should I Perform the Leg Press?

Why You Should Never Do This Exercise

Leg Training for Women

4-Week Lower-Body, Muscle-Building Workout