Let’s face it. Training your legs seems a little pointless when the only time we reveal them is for our two-week holiday on the beach every year. However, strong legs go way beyond aesthetics.
It’s quite uncomfortable to work these mega muscles hard. Just the thoughts of squatting and lunging will make most men shiver! Missing one day working our legs can turn into ten consecutive days. Then all of a sudden we can’t remember our last leg workout.
Look up a year or two from that moment and you could have created something all men should dread…chicken legs! Take a look around your gym and you will see them.
It usually starts with you admiring a fellow gym member’s great shoulders and biceps. Your eyes move down to their killer waist and abs. Finally, your eyes continue the downward movement and your mouth drops open. That great waist and upper body sit on top of two skinny, muscle-less tooth picks!
These guys may look great wrapped in jeans and a t-shirt but, functionally speaking, they are way out of whack. Your legs hold your body up and of course are essential for movement. They need to be strong, agile and flexible.
Your legs are the foundation around which all else should be built. They are big muscles, and neglecting this much muscle on your body is only asking for movement and strength problems in the future. The best lives, training programs, and bodies, are built around balance. You aim to improve areas simultaneously and avoid letting anything fall by the wayside. Men that neglect their legs are simply trying to take a short cut down a potentially treacherous path.
So what can we do? I’ve been working my legs hard the last few weeks and I am seeing great results. I’ve begun to feel more solid and stable in my stance and, overall, I feel strong. When you work your legs with squats or lunges, you end up working many more muscles at the same time which has added benefits. Your core also gets hit hard which is a great bonus. With these many positives, it’s best we learn how to have fun while pushing ourselves towards better performance. Before we look at a great workout, let’s see how we can get ourselves to look forward to leg day!
Here are five ways to enjoy blasting your legs to great results:
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Wear short pants!
There are two reasons for this. Firstly, as you look at your legs, you are reminded of their potential and that you have work to do. Don’t hide them behind a baggy tracksuit and pretend that all is ok. Its time to take action. Secondly, look at them and try to understand how they function during the movements. Watch your muscles contract. If you look carefully, you will see so much happening. You will see the large main muscles such as the rectus femoris and vastus lateralis, while also noticing the small stabilizer muscles that fight to keep you balanced. These are the muscles that you use every day. They are a huge part of who you are so get to know and appreciate the work they do.
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Create a mini circuit
Circuits are great for leg training as they provide both variety and a fast pace. This keeps things interesting and is a good way to distract you from a tough workout. A four exercise circuit is more than enough, with each exercise targeting a slightly different area. This prevents complete fatigue of a muscle group such as the quadriceps, and thus reduces the risk of injury.
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Take your breaks
Work. Break. Work. Break. You need to replenish your energy to get the most out of each rep. Your legs are made up of big muscles and therefore require a lot of energy to work them. You’re going to be pushed hard on each set, so make sure you allow yourself to recover for one to two minutes between sets or circuits. This settles you and allows you to refocus once your elevated breathing comes under control. As you fatigue, your balance may be affected. Adequate breaks help to avoid injury by making sure you are ready to go for the next set.
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Fight the discomfort and keep going!
It’s not going to be easy, but where’s the value in easy? It’s those moments that are most uncomfortable that give you your results. Mentally prepare for those moments to happen so that when they do, you realize, it’s go time! This is “The Magic Zone”. This is where you get your results. Jesse Itzler talks about the 40% rule in his book Living with a Seal: 31 Days Training with the Toughest Man on the Planet.The former rapper and co-founder of Marquis Jet lived and trained with a navy seal for 31 days. He learned that when you think you’re done, and you have no more left to give, you are only at 40% of your maximum capacity. Push a little harder and see the results.
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Think of your core
During big movements like squats and lunges, your core muscles, such as the transverse abdominis and external obliques, are forced to protect your spine by tensing or engaging. This makes sure that your spine is protected during the movement. This tensing gives your core an excellent workout. Compound exercises that involve lots of muscles working together give amazing value for both your time and effort.
Now that you have some ideas to focus on, and you’ve taken a scissors to those long pants, let’s dive into the workout!
I would recommend substituting this workout for the leg section of your regular workout. It is also a highly recommended workout for women who are looking for great shape and tone in their thighs, buttocks and calves. Simply, choose a weight that suits you or try the movements with no weight at all to start.
The workout is broken into 4 sets of 8 repetitions and it is completed in a circuit style. Aim to have a weight that pushes you hard on reps 6, 7 and 8. Take a two-minute break between each circuit. Do it twice a week for six weeks and take note of your results. You will be looking to be able to lift more and to see greater definition after this time period. Stay focused, keep the intensity up and have fun!
The Thigh Wobbler Leg Workout:
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Back Squat: 4X8 with a barbell squat rack or machine
Both the front and back squats trigger the release of testosterone and growth hormone and are therefore excellent leg exercises that have numerous benefits. They help your entire body get stronger and not just your legs. They increase functional strength (humans have been squatting their entire existence) and also increase flexibility. In the back squat, as the barbell lies on your spine, your core is forced to engage and work hard to prevent injury and keep your body balanced and stable.
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Step back Lunge with Knee Raise: 4X8 on each leg (alternating) with dumbbells
Stepping backward into a lunge may help to prevent knee injuries as, studies have shown, it applies less pressure on the kneecap and its surrounding ligaments. It also targets more the glutes and hamstrings instead of hammering the quadriceps again. This exercise works the glutes, hamstrings, quadriceps and calves as well as numerous stabilizer muscles. The knee raise also fires the stabilizer muscles by challenging your balance while working momentarily on one leg.
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Front Squat: 4X8 with a barbell squat rack or machine
This is another excellent compound leg exercise. There is less pressure on the spine and therefore the core is not as engaged as in the back squat. However, it is an excellent exercise for mobility, as the chest, lower back, glutes and ankles all have to work hard. They keep the barbell sitting on your shoulders, prevent your back from rounding and keep your feet flat on the floor.
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Deep alternating Lunge Jump: 4X8 on each leg (16 in total with no weight)
If all that wasn’t enough, we finish our circuit with a mix of speed and power as we blast through these final burning reps. Your whole body is involved as you launch yourself up while switching legs in midair. This is a plyometric type exercise that will push you hard and a great way to complete your circuit.
Check out the workout in action below!
You will step away from this leg workout feeling like you have accomplished something. Your legs will have truly worked and you will also have pushed yourself mentally. Don’t go too high on the weight the first time you try it. It’s very challenging so give yourself time to learn the movements and get used to it.
How does your body function during everyday activities? Is it easy to pick something up off the floor and place it on a shelf over your head? The answer should be yes it is. We want this answer to stay at yes for many decades to come which is why you need a regular and challenging leg routine. Once you’ve completed your first six weeks of this programme, be sure to continue. Keep it enjoyable by changing things up. You will be thanked with better strength, balance, and flexibility which will only lead to a more fulfilling and active life.
Need some more leg exercise ideas? No problem! You can contact me at Colin@properlybuilt.com any time!
Do you struggle to find the motivation or time to work your legs? What is your favourite leg exercise? Be sure to leave a comment and let me know!