Lunge & Squat Towards Massive Legs

By Steve Hall

March 25, 2014

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Legs and Glutes are two of the most commonly overlooked areas of the body that lack severe attention and dedication.  Ever see a guy that has a massively built upper body, but has chicken legs?  Not appealing or proportionate.  Here are some great leg exercises that will be proven techniques for greater strength and size – where it counts!

One of my favorite exercises is the “Vertical Leg Press” using the Smith Machine, a.k.a. “Brazilian Leg Lift”. This is an exercise provides great growth, and I never see anyone doing this in the gym (except me) – be careful-as this could be dangerous. There is a machine specifically designed for this – which the video below- shows the machine and proper form for this phenomenal exercise.

Very long video- just watch about a minute to grasp the concept.

[youtube https://youtu.be/NqXqdEbdTe0]

Start out with light weights until you master both balance and the ease to lock in the bar…and wear proper shoes.

If you do not have the specific machine shown above in your gym, it is just as effective using the Smith Machine
Check out Karin Keenan showing us how it is done…

[youtube https://youtu.be/KijR4tXS3_c]

Don’t Forget the Lunge

Lunges rely on the same muscles as those utilized with the squat.  What the lunge offers is a greater range of motion, which provides a substantial development of the glutes and hamstrings.

Amateur and sometimes professional Bodybuilders are notorious for often neglecting legs and glutes, especially as they become so focused on training the larger and more noticeable ones – being chest arms, etc. The hip adductors -a.ka. the inner thigh and abductors – a.k.a the outer thigh are prime examples of overlooked muscles.  These muscles add stability and mass to the thighs. Although they’re relatively small and barely visible, they add to hip stability and overall thigh mass and are critical to athletic performance. Lunges contribute significantly to their development.

The Squat

The squat is one of the  best exercises for initiating a strong muscle growth response. It stimulates every single muscle fiber in the lower body while working your core to the bone.

When performing squats, make sure to do a full range of movement, squatting all the way down known as deep squat -to ensure strong glute activation from the lift going back up.

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Steve Hall

Steve is a strength training fanatic who geeks out over the best, most efficient workouts, nutrition and gear to help get you stronger and healthier!

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