Strong legs are the foundation of a powerful physique and essential for achieving peak performance in any fitness journey. What if I told you that you didn’t have to perform 3 or 4 workouts dedicated to the lower body every week to have the strongest legs ever? Today’s post will go over 3 foundational movements that should always be included in your leg day workouts, along with some variations to help you even further. With the right intentional programming and correct form/technique, you’re guaranteed to see better results with 1-2 workouts every week that are dedicated to strengthening the lower body.
Squat Variations: Unleashing the Beast for Leg Power and Definition
Squats are a fantastic exercise that improve lower body strength, endurance, power, and muscle size. The main muscles that are used while performing a squat are the quads and the gluteus maximus, which is the largest muscle in the butt. Including one squat variation to your lower body workout is also beneficial for general overall fitness as we perform a squat motion everyday, whether we know it or not. Sitting down onto a chair or the toilet are two things that we [hopefully] do every single day. Here are some variations to try out:
- Barbell Back Squat
- Goblet Squat
- Safety Bar Squats
- Heel Elevated Goblet Squat
- Sumo Squat
Hip Hinge: The Secret Weapon for Hamstring Strength and Glute Growth
A hip hinge is a movement where weight is distributed into the hips and to the posterior of the body which strengthens the muscles on the backside of the body – this includes the lower back, glutes, and hamstrings. In addition to that, hip hinge movements also rely on the core to protect the lower back which means that they’re also beneficial for core strength. It’s important to note that the spine must stay neutral while performing a hinge, and the bending occurs at the hips as opposed to the back to prevent pain and/or injuries. Some variations of a hip hinge include:
- Deadlifts
- RDL’s (Romanian Deadlifts)
- Glute Bridges
- Kettlebell Swings
- Hip Thrusts
Single Leg Movements: Balancing the Equation for Symmetrical Leg Development
Single leg movements work the same muscles listed above and add a stabilization factor to the exercise which is great for improving balance techniques and aids in fixing any muscle imbalances. You may quickly notice that one side is stronger than the other while performing these movements:
- Split Squats
- Bulgarian Split Squats
- Lunges (forward/reverse/ lateral)
- Step Ups
- Single Leg RDL
And there you have it! We’ve journeyed through the land of leg-building, from the mighty kingdom of squat variations to the hidden realms of the hip hinge, and finally, balancing on the tightrope of single leg movements. Remember, Rome wasn’t built in a day, and neither will your legs. It takes patience, consistency, and a whole lot of grit. But with these tools in your arsenal, you’re well on your way to building legs that are not just strong, but sculpted, balanced, and ready to take on whatever life throws at you. So, lace up those gym shoes, grab your water bottle, and let’s get to work. Because in the end, it’s not just about building strong legs, it’s about building a stronger you. Until next time, keep pushing, keep sweating, and most importantly, keep believing. Because you’ve got this!
Want to learn how to effectively perform each of these exercises? We’re here to help! Click the FREE INTRO button at the top of the page to book in for a No Sweat Intro Session!
Blog written by: Coach Mandy
