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

Become a Better Athlete. Sign Up for our FREE Newsletter.

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

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...
Must See
Roy Hibbert 540 lbs Deadlift
Views: 1,544,302
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 22,628,520
Why You Should Never Doubt Colin Kaepernick
Views: 16,003,995

Featured Videos

Quest for the Ring: University of Kentucky Views: 224,492
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,154
Path to the Pros 2015: The Journey Begins Views: 26,383
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

Develop Core Strength for Throwing

The throwing athlete needs to have the ability to stay ridged throughout their core while staying mobile throughout the hips and thoracic spine. If you...

6 Gym Machines That Are Actually Worth Your Time

Kyle Lowry's 12-Week All-Star Training Program

Perfect Your Squat Technique With the Unloaded Squat

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Build Max Power With These Pulling Exercises

7 Best Lower-Body Strengthening Exercises

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

4 Exercises to Build True Lacrosse Power

Dominate Your Bench Test With This Strategy

3 Post-Activation Potentiation Combos for Explosive Strength

5 Ways to Get a Higher Vertical Jump

The Best Single-Leg Exercises for Youth Athletes

7-Exercise Core-Blasting Workout

4 Simple Golf Core Exercises to Increase Your Driving Distance

3 Nordic Hamstring Curl Exercises to Boost Your Performance

5 Exercises to Develop Soccer Power

How Functional Training Has Overly Complicated Strength Training

Prevent ACL Injuries With This Exercise

Posterior Chain Fixes to Improve Your Game

Reach New Training Heights With Resistance Band Exercises

Never Bench Press With Your Feet in This Position

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

7 Strategies for Faster Workout Recovery

How to Design a Greco-Roman Wrestling Training Program

How NOT to Perform a Pull-Up (With Fixes)

10 Ways to Get Stronger With a Sandbag

7 Farmer's Walk Variations for Improved Core Strength

4 Deadlift Variations to Increase Your Pull

7 Ways to Work Out Competitively Without CrossFit

Use Eccentric Lifts to Increase Size and Strength

These 3 Single-Leg Movements Will Improve Your Squat Technique

How Often Should You Vary Your Exercise?

Make Lifts More Challenging With Resistance Bands

A Better Way to Train Your Core

Master the Lateral Lunge to Improve Your Hockey Stride

Increase Your Explosiveness with the Power Curl

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Improve Soccer Agility with Lateral Strength Exercises

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

12-Week Resistance Band and Chain Workout

3 Tricks for a Stronger Front Squat

Putting Together an Off-Season Workout for Point Guards

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Mike Boyle's 5 Tips for More Effective Workouts