Episode 40 – The 3 most valuable ways to train your legs for size and strength


Gotta love leg day!


Legs, “paddles”, “sticks”, whatever you want to call them you need to train them. There’s nothing better for your metabolism and your overall size and strength than leg workouts. Although it might be a little scary to step into the “jungle” of the power rack area, don’t be! Be confident and take time to train your legs for size and strength! But first.


Leg physiology 101

The legs are basically made up of a few different parts:

  • The lower leg muscles such as, the calf complex (gastrocnemius and soleus) at the back and the tibialis anterior at the front. These muscles help with movement and stability at the ankle joint. 


  • The upper leg includes the quadriceps and hip flexors at the front and the hamstrings and gluteals at the back. These are essential in the squat and bend motions (push and pull) as well as stability and strength at the knee and hip joints.


Ok, let’s have a look at the three most valuable ways to train your legs for size and strength.


Legs day

1.Barbell back squat

Barbell back squat is a brilliant exercise for every workout program. There are two basic bar positions (low bar and high bar), but let’s focus on getting the bar comfy on your back first. Once you’re more experienced, feel free to try bar position variations.


What does it work?

This motion will work the quads, hammies and gluts in particular but will also include the back, mid-section and upper body as well. So, ironically while it is a leg exercise it also works the whole body quite well!


How to do them?

Once ready, get the bar in a comfy position on the back of your neck and symmetrical about the shoulders so you’re balance is even. Place your hands on the barbell – again symmetrically – to further stabilise the barbell. Place your legs shoulder width apart, brace your core, eyes level and then move into the squat.  When ready, move back to the starting position.

Note: when performing the back squat there are a few things to setup first. Number one, make sure the safety racks and the bar hooks (hooks that hold barbell on the rack) are all at the correct position for safe and effective entry and exit from the exercise. 

Note 2: keep your chest proud throughout the motion and go down as far as good posture allows.

Barbell back squat

What are the other two valuable ways to train your legs for size and strength?.. Read on below.

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