6 Mass-Building Leg Moves
By Tim Rigby, NSCA-CPT
Photos Of Jon Brownell By Michael Neveux
You’ve got legs — you know how to use them?
Modern weight training and physique development seem to have an enormous emphasis on the upper body and simply having shredded abs. Training the legs has become something of an option to bodybuilders, if not something unrequired. This devolution of synergistic weight training is in stark contrast to as far back as 40 years ago when the term “bodybuilding” really did mean building your whole body. But there are countless reasons why building up your lower half is important and in fact very beneficial to your complete physique.
In powerlifting, two of the three moves directly involve maximal power from your upper legs. The squat and the deadlift (a.k.a. “The Upside-Down Squat”) are famous for being the two moves in all of weightlifting that stimulate the most growth hormone. You remember growth hormone, right? The stuff that builds mass for all of your muscle groups like there’s no tomorrow? In fact, in the workout herein you’re going to start with the squat since this move is mass-building royalty. From there, you’re going to fry your quads with some effective moves that target them more specifically and then burn out completely with high-rep extensions. But you’re not done yet. The workout concludes with a pair of exercises that target your glutes and hams. ’Cause don’t forget: big wheels need perfect balancing!
Barbell Bench Squat
Start: With a bench just inches behind you, stand underneath a racked bar it so it rests on your upper back/traps. Extend your arms out wide but comfortably with an overhand grip underneath the bar. Position your feet slightly wider than shoulder-width with toes pointing slightly outward. Unrack the bar and step backward. Keep your head facing straight.
Execution: Flex from your knees and lower your body, carefully supporting the weight. Inhale sharply as you descend and tighten your core. When your glutes are against the bench, quads parallel to the ground, hold for a quarter-second. Immediately press sharply through your feet into the ground to extend your legs while exhaling steadily. Keep your head level or slightly upward as you ascend to the start position.
Tip: As with all multi-joint exercises, visualization is a great tool. One of many ways to get the feel of your entire body rising synergistically is to imagine you’re also pressing the bar with your hands on the ascent. Obviously you’re not, but imagining this can give you a psychological boost.
Barbell Step-Up
Start: With a light- to moderate-weight barbell supported across your upper back, stand upright a few inches away from a bench and facing it. Your head should be looking straight ahead and your feet no more than shoulder-width apart.
Execution: With a controlled tempo, step up onto the platform with your right foot first and then your left. On the top of the platform make sure to stand completely upright and pause for one second. Keeping your back straight and your head forward, step down from the platform with your right foot, followed by your left foot. Always keep your back straight. Alternate your leading leg with each rep.
Tip: Remember that the motion involved here is mostly vertical, not horizontal. Don’t begin the movement more than just a few inches from the platform or you’ll risk injury to your back and neck.
Dumbbell Bulgarian Split Squat
Start: Stand in front of a bench and grasp a dumbbell in each hand with a neutral grip, holding the weights at your sides. Bend your right leg behind you so that your foot is resting on the bench. With most of your weight now on your left leg, keep your back straight and your head facing forward.
Execution: Lower your body by extending your left quadriceps, but stop short of a 90-degree bend; at this point your right knee will almost touch the floor. Keep your back as straight as you can (you’ll have to bend forward just slightly at the bottom). Hold for one count, then raise yourself back to the start by contracting the right quad. When your set is through, switch sides and repeat.
Tip: Since legs are much stronger than arms, you may be able to use substantial weights here. If they become too heavy to hold in your hands, feel free to use straps to keep the dumbbells supported.
Single-Legged Extension
Start: Sit in the apparatus with your feet about shoulder-width apart and hooked comfortably underneath the moving roller. Your legs should make 90-degree angles. Keep your back and head straight and grasp the handles at the sides of the machine for stability.
Execution: Using force from your right quadriceps, extend your leg to raise the weight to where your leg becomes straight. Hold for a half-second to break the momentum and slowly lower the roller back to the starting position. Finish your reps, then work your left leg. This is one set.
Tip: The most common mistake made by lifters as they struggle to raise the weight with good form is to lift their glutes from the seat. This takes the isolation off the quads, so make sure you keep your butt down! Also, keep in mind that many people who are just starting out tend to take on too much weight, too fast; add gradually to help protect the delicate supporting muscles surrounding the knees and quads.
Romanian Deadlift (on Step)
Start: Standing upright on a step with your feet shoulder-width apart, grasp a light barbell with an overhand grip, also about shoulder-width apart. Keep a slight bend in your knees and inhale sharply.
Execution: Bend forward from the waist, steadily exhaling. Maintain an arch in your lower back as you lower the bar in a controlled manner, bending the knees slightly and keeping the bar in contact with your legs (or close to). Stop the motion when you feel a moderate, comfortable stretch. Extend from the hips and rise back up to the top position.
Tip: You can perform the stiff-legged deadlift (keeping the knees nearly straight), which involves the bar travelling a few inches in front of you. However, this shifts the emphasis to your lower back, minimizing the involvement of your hams and glutes.
Barbell Back Extension
Start: Position yourself facing down on the apparatus, with your lower body secure and your torso bent forward 90 degrees. Grasp a barbell with an overhand grip a little wider than shoulder-width apart. Since we are trying to recruit involvement of your hamstrings and glutes here, slide forward slightly such that your hips are off the pad.
Execution: Raise your upper body up to the point where your spine is in line with your lower body. Hold for a one-count in the top position, feel the stretch from your glutes and hams, then lower your torso back down to the start position.
Tip: Be careful not to hyperextend your spine backward at the top. Since you’re carrying a weight here, you may be more vulnerable to this type of injury; use control and stop the motion when your body is straight.