Training Your Legs: Your Body's Greatest Untapped Resource | STACK
Chris Hitchko
- Chris Hitchko owns ShowUp Fitness, a personal training facility in the San Francisco Bay area. He is also an instructor at the National Personal Training...

Training Your Legs: Your Body's Greatest Untapped Resource

August 1, 2012

Must See Strength Training Videos

Justin Verlander Strength Training

Kettlebell Lay-Up: Dwyane Wade's Secret for Basketball Power

Johny Hendricks Workout Overview

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
Advertisement
Chris Hitchko
- Chris Hitchko owns ShowUp Fitness, a personal training facility in the San Francisco Bay area. He is also an instructor at the National Personal Training...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes