Growing sexy and strong legs and glutes is a slow race, but don't make it slower by neglecting single-leg exercises. And, yes, you have more options than just lunges.
August 06, 2019
•4 min read
In the gym, at home, or wherever you train, you can do this burner of a lower-body workout with nothing more than a single heavy object to hold. You can do more if you want to, but this is really all you need!
June 18, 2019
•6 min read
What you see in the mirror only tells part of the story. Bodybuilder Branch Warren has the quick, intense protocol your leg day is lacking. Tack it onto your quad work and prepare to be humbled!
May 20, 2019
•5 min read
If you want a body that moves better, performs better, and gets stronger faster, with less potential for injury, it's time to give your posterior chain the attention it deserves.
April 23, 2019
•4 min read
L-sits may look fairly simple, but they require tremendous strength and flexibility. Work through the correct progression, and you'll nail the full thing and get its big-time benefits!
April 11, 2019
•4 min read
Former Harlem Globetrotter and dunk phenom Myree Bowden takes us to school with the five moves that raised his vertical jump from 45 to 53 inches.
March 20, 2019
•4 min read
So your V taper resembles a superhero's, but your legs look more like a PEZ dispenser. Here are the five best moves for improving your quad sweep.
February 04, 2019
•3 min read
The leg extension machine receives a lot of bad press, but Julian Smith thinks that's a lot of bunk. Here are his dos and don'ts when using this popular, yet widely botched, machine in your workouts.
January 10, 2019
•3 min read
Everything's bigger in Texas, especially legs when you train with the intensity of Guy Cisternino, Branch Warren, and Johnnie O. Jackson.
January 04, 2019
•1 min read
Two competitors head to Las Vegas, teach each other some new tricks, and come away winners. If you're ready to try your luck, this lower-body workout is a good bet.
November 13, 2018
•5 min read
To make your legs and glutes the envy of Instagram, you need to put in serious work. Lais DeLeon provides the blueprint to her own lower-body success.
October 24, 2018
•3 min read
Everybody wants strong legs, but sometimes the hamstrings get lost amid the quad and glute exercises. With this workout, your hammies will be able to hold their own, and then some.
October 24, 2018
•3 min read
The hardest part of a bench press is raising the bar off your chest. Good leg drive helps you move the bar until your strong pressing muscles can take over. Put together a leg drive bench press and prepare to break some old PRs.
October 12, 2018
•3 min read
In this timeless pre-exhaust lower-body workout, you'll frontload the volume so you can get the most out of some hard squats at the end. Build your legs the old-school way!
October 03, 2018
•5 min read
Lifters usually take one of two approaches to calves: go HAM with weight or volume, or skip it entirely. Here's a simple yet sinister protocol that is perfect for adding size, and can even improve your squat!
October 02, 2018
•4 min read
Done incorrectly, squats, walking lunges, and box jumps can make your knees as squeaky as the Tin Man in The Wizard of Oz. You can't exactly grease these joints into shape, but you can help them stay healthy.
September 21, 2018
•3 min read
Where should your priorities start in the gym? Our expert on training for older lifters says it all starts with a single muscle group that can have the most impact on body composition, quality of life, and overall functionality.
September 20, 2018
•4 min read
The goblet squat can be every bit as hard as any other lower-body move, if you program it right. Use this video protocol to test your lower-body strength, and then take it to a new level!
August 13, 2018
•4 min read
It doesn't matter who you are, you can benefit from this leg burner courtesy of strength legend Jesse Norris and bikini competitor Erna Palic. It won't take long, but you'll feel it for a while!
July 31, 2018
•3 min read
If the word "dropset" doesn't strike fear in your heart, you've clearly never done one of this man's workouts. Plate after plate, set after set, Charles will take your hamstrings to some scary, but good, places.
July 24, 2018
•4 min read
Abel Albonetti is at it again, thrashing his quads this time in his relentless quest for the ultimate functional physique. Bring a wheelchair to the gym with you. You're going to need it when you leave.
July 17, 2018
•4 min read
You may think you know the ropes, but not like this! Strap in, kick off, and be prepared for one of the most challenging lower-body movements of your life.
May 04, 2018
•5 min read
You've done them with body weight or a couple of dumbbells. But have you done all of these variations of this classic lower-body strength and muscle-builder? You need these in your leg day arsenal!
May 03, 2018
•5 min read
Two massive dudes load up the plates and see if they can demolish their legs. If you want even a taste of what that's like, try their workout. Maybe you'll survive it.
April 09, 2018
•3 min read
Don't trust the big moves to build your seat of power. Try these techniques, and soon you'll be quoting from the gospel of glutes to any lifter who will listen!
February 13, 2018
•6 min read
Yes, you can earn strong, seriously built legs with nothing more than your body. Here are the essential moves to know, and how to program them!
February 12, 2018
•4 min read
Powerlifting is a full-body pursuit, but critical to success is a pair of very powerful legs. Follow along with Natasha Aughey as she slowly moves one hell of a lot of weight.
February 05, 2018
•2 min read
A perfect balance of lower-body size and definition like Julian Smith's doesn't happen by accident. Here are the unique techniques this rising fitness star uses to build his signature body part!
January 05, 2018
•4 min read
Build bigger wheels. Move bigger weights. And remind yourself what leg day is supposed to feel like (Spoiler alert: It's brutal).
December 27, 2017
•2 min read
This workout from the Boss has got to be the ultimate leg finisher for lower-body power. This combo of lunges, sprints, and sled work will have you panting like a worn-out dog before it's over.
December 27, 2017
•4 min read
Who doesn't want sculpted glutes and legs? Here's a workout from NLA for Her-sponsored athlete Amy Updike that will shape your lower half into top form.
December 20, 2017
•3 min read
If you want well-proportioned, balanced, and strong legs, NutraBio-sponsored athlete Anthony LaVigne has the perfect workout for you. Warning: You may need a walker to get from the gym to your car after this one.
November 17, 2017
•5 min read
Massive, defined quads deserve a workout all their own, which is exactly what MusclePharm-sponsored athlete Larry Edwards delivers in this killer quad workout.
November 07, 2017
•4 min read
Kris Gethin learned a lot during his journey to become a hybrid athlete. Here are some of his best tips for anyone who wants to try cycling while still maintaining their bodybuilding physique.
October 11, 2017
•5 min read
Want a balanced leg workout that gives your quads and hamstrings everything they need to grow? Look no further than Julian Smith's balanced and tactical total-leg workout!
October 10, 2017
•6 min read
He's a highly popular trainer and bodybuilder who also happens to have one of the most impressive sets of wheels out there. But Julian Smith doesn't keep his training secret! He shares plenty that you can use right away in this in-depth conversation.
October 02, 2017
•48 min read
Your hamstrings and glutes are some of the most powerful muscles on your body, and your training for them should be serious business. Use these accessory moves and watch your big lifts go up, and your big muscles get bigger!
September 18, 2017
•4 min read
Get your foam rollers and book your massage appointment, because you're gonna need all the help you can get to recover from this punishing leg workout!
September 10, 2017
•3 min read
Dumbbells rule and barbells are awesome. But if you want to get ripped, build muscle, and improve your functional fitness, a little extra time on the machines might just be the answer you've been looking for!
August 24, 2017
•3 min read
This rock-solid leg workout from Mike Hildebrandt is designed to add size, strength, and definition to each and every muscle in your lower body. Embrace the challenge!
August 23, 2017
•5 min read
Done correctly, step-ups can be a great strength-building exercise for the legs. Here's a leg workout and five simple tips to get the most out of this major lower-body move.
August 22, 2017
•5 min read
There's a free tool near you that can help you forge fitness out of thin air. It's a flight of stairs! With just 15 minutes, you can build real-world strength in your legs and abs, clear your mind, and get a sweat on. Here's how.
August 16, 2017
•2 min read
Up for a wicked leg challenge? This deceptively simple workout from Hannah Eden will break down your quadriceps and glutes in brutal 30-second intervals.
August 15, 2017
Carve your perfect quads, hams, glutes, and calves with this complete hip-to-toe program. Erin Stern provides all the cues, details, and workarounds to make it fit with your gym!
August 03, 2017
