The Leg Training Bible

The leg training bible is a complete guide to training the lower body,
whether that is to build muscle, develop strength, or gain stamina
and muscular endurance.

The Leg Training Bible aims to be a partner book to the Pull-up,

Push-up, and Core Training Bibles, and is designed to be used
alongside those books in order to develop a complete physique and
all round athletic ability.

Inside you will learn how to perform the squat, lunge, box jump, and
many other exercises. Filled with high quality photos, and simple and
informative exercise descriptions, this is the only book you will need
to take your leg training to the next level.
 Copyright © 2012 Ashley Kalym
All rights reserved. No portion of this book, whether in print or
electronic format, may be duplicated or transmitted without written
permission of the publisher, except where permitted by law.

Acknowledgments
Thanks must go to Chris Frosin for the photography work, and to Jon
Leonard for the use of Funktion Fitness Gym.

Chris’s photography work can be found at the following link;

www.chrisfrosin.co.uk

You can learn more about Funktion Fitness here;

www.funktionfitness.com
 1. Introduction
Welcome to The Leg Training Bible. This book aims to complete
the set of books that I have written concerning building a solid
foundation of strength and athleticism.
Alongside The Pull-up Bible, The Push-up Bible, and The Core
Training Bible, spending time with the exercises I have presented
will take your physical performance to the next level, whether your
future is in sport, police or law enforcement, the military, or just for
the challenges that you will face in everyday life.

The lower body is used for almost all movement, from walking,
running, jumping, changing direction, and any other task that
requires strong powerful movements. Even exercises that use
primarily the upper body will rely on the lower body for power
generation and a solid foundation.

The lower body is home to the largest and most powerful muscles in
the human body, which include the Glutes, Quads, and Hamstrings.
As they are the largest and most powerful muscles in the body,
training them has a huge physiological effect on the body. Exercises
like squats, lunges and deadlifts elicit a very large hormonal and
endocrine response, which increases growth hormone production
and release, and it is this which is responsible for the huge power
and strength that is enjoyed by top level athletes.

This book is different to the others in this series by the fact that we
will look at weighted and barbell exercises for the first time. There is
a very good reason for this. As I explained earlier, the lower body is
home to the largest and most powerful muscles in the body. As such,
just using your bodyweight is sometimes just not enough resistance
to achieve the results that we are looking for. That is not to say that
there are no bodyweight and callisthenic movements that we can
use; on the contrary, we will use the bodyweight squat, single leg
squat, and Nordic curl to great effect. However, to develop real
strength and power in the legs we need to use added resistance.
The lower body is also responsible for one of the most important
facets of athletic movement, which is hip drive. Hip drive simply
refers to the movement from a closed hip angle to an open one.
Going from the bottom of a squat to a standing position is a good
example of hip drive. If you wish to develop any real athletic ability
you must train this movement, as it will make all of the hip extensors
(the glutes, hamstrings, and adductors) massively strong.
 2. Equipment
The amount of equipment needed to train the legs can be kept
relatively simple. As we are including weighted exercises for the first
time in this series of books, I will explain exactly what you should
look at for your equipment needs. Do not think that you need to buy
any of this: nearly all gyms will have the apparatus that I show in this
next section.

Bench
A bench is useful for learning the squat, especially if you feel
uncomfortable or off balance when pushing through the heels. The
type of bench you use does not really matter. All that is required is a
sturdy platform that will be able to take your weight plus any extra
that you have when you squat down on to it.
 Plyometric box
When it comes to performing box jumps and other plyometric
movements it would be perfect if you had access to specialist
equipment suited to the task. Some gyms and training centres will
have proper platforms designed for jumping onto, whilst at other
gyms you make have to make do with aerobics steps stacked on top
of each other. It doesn’t really matter what you use, as long as it is
stable enough to jump onto. I often get a training partner to hold the
box or platform, just so that I know that I am jumping onto something
that is not going to move once my feet get on it.
 Barbell and assorted weights
Most modern and all old school gyms will have barbells and weights.
The most common barbells are called Olympic bars, which weigh
20kg each. This is important to remember, as the bars weight will
have to be added to the weight plates to get the total. For example, a
20kg plate each side, plus the bar will equal 60kg total. Most gyms
will also have a variety of weight plates, ranging in size and weight
anywhere from 1.25kg to 25kg.

If you haven’t used barbells in your training before it is advisable to

just start with the bar. As it weighs 20kg it will give you enough
weight to work with whilst still being light enough to learn the
techniques properly.
 Squat rack
Although not absolutely essential, it is unwise to perform any barbell
squats without using a squat rack to secure the bar. Most gyms
should have one of these, and due to most people not squatting; you
should have no trouble getting on when you need to use it. If
someone is biceps curling in it however, kick them out! A squat rack
is for squats, not biceps curls.

One thing that is vital to remember about a squat rack is to put the
bar back into the uprights. Do not try and place the bar back directly
onto the hooks, because one day you will miss! If you walk the bar
directly into the uprights then you will never miss the hooks.
 Weightlifting shoes
If you are serious about doing heavy squats and other weighted
exercises that involve the lower body, it may be worth looking at
getting some proper weightlifting shoes. If you have ever watched
weightlifters on the Olympics then you would have seen these being
worn and used.

Weightlifting shoes have a few features that makes them very good
for squatting and other lower body movements. The first is that they
have heel and ankle support, and provide a rock solid base for you
to perform the movement. The second is that the heel is raised. This
creates an ideal angle for the hip, knees, and ankles, and allows
very deep squats that are not as easy to attain without the raised
heel.

Weightlifting shoes can be expensive, and are not required to squat

properly by any means, so it is entirely up to you if you decide to
purchase some or not. I would advise trying some out first to see if
they are for you.
 3. Bodyweight leg exercises
The exercises in this next chapter are primarily concerned with
building lower body strength using your own bodyweight, with no
extra resistance added. These are excellent for the beginner and the
advanced exerciser alike, as they can be made easier or more
challenging very simply.

All of the exercises in this chapter are multi joint movements: that is,
they involve more than a single joint. Squats and lunges are both
examples of multi joint exercises, and are much more beneficial than
the seated weight machines that populate most modern gyms these
days.
 3.1 Bodyweight squat
The starting point for our exercises, and the simplest of all of them, is
the bodyweight squat. Even with no added weight or resistance this
movement is still greatly effective, and can be adapted and
progressed in a number of ways.

A number of people, including many so-called experts, advise

against squatting deep, and some recommend against squatting
altogether! This is for the insane reason given that squatting is
somehow bad for the knees. The people who squat the most, in the
most explosive and powerful way possible, are Olympic weightlifters,
who have some of the lowest injury rates in ANY sport.

Squatting correctly actually serves to increase the strength of the

knees and the associated tendons and ligaments. It is also important
that when you squat your hip joint drops to at least level with the
knee joint, if not lower. This is for the reason, explained in great
detail in ‘Starting Strength’, by Mark Rippetoe, that the muscles in
the front and back of the thigh help to balance the forces on each
side of the knee. If you only squat down part of the way, then there is
much more force generated on the front of the thigh, which puts
much more pressure on the knee. Squatting down low creates equal
tension on the front and back of the thigh, and results in a much
safer position for the knee to be in.

1. Stand with your feet shoulder width apart, toes pointing 30

degrees out.

2. Bend your knees, and push your bum back and down. Push your
arms out in front to help your balance. Keep your weight on your
heels.

3. Squat down until the hips joint is level with the knee joint. Really
concentrate on tilting the pelvis forward.
4. At the bottom of the squat, the lower back should be flat, there
should be a crease in the hips, the head and eyes relaxed and
looking forward, and the torso should remain upright.

5. From this bottom position drive the hips up and forward until you
return to the start position. This counts as one repetition.
 Teaching points
Many people find this movement difficult, even if they have been
training for a number of years. Babies and young children often have
no trouble at all getting into a squat position, but as we get older it is
all too easy to lose the flexibility required for this exercise.

A number of factors will stop you performing an a effective squat,

including lack of calf flexibility, tight groin, tight hamstrings, tight
glutes, tight piriformis, and many other issues. The best single way
to rectify this is to position yourself at the bottom of the squat and
hold it until you feel the stretch. After a few sessions of this you will
find that it is much easier to squat.

1. To perform the squat stretch, position your feet in the correct

place; heels shoulder width apart and the toes pointing out 30
degrees or so.

2. Now squat down by pushing the hips back and down, keeping the
back as straight as you can.

3. Pull your knees apart and let your hips drop in between them.

4. Once you are in the bottom position, place your elbows or arms on
the inside of your legs and push them outwards. You should feel a
stretch on the insides of your legs.

5. Hold this position with a straight back and correct depth for as
long as you can.
 3.2 Deep squat
The deep squat, also known as the ass to grass, or ATG squat, is
the same as the exercise we have just looked at, except for the fact
that in this variation we are aiming to go as low as physically
possible. This will increase the demand on the muscles of the lower
body, due to the increased range of motion.

1. Stand with your heels shoulder width apart, toes pointing 30

degrees out.

2. Bend your knees, and push your bum back and down. Push your
arms out in front to help your balance. Keep your weight on your
heels.

3. Squat down until the hips drop well below the level of the knees.
Really concentrate on tilting the pelvis forward.

4. At the bottom of the squat, the lower back should be flat, there
should be a crease in the hips, the head and eyes looking forward,
and the torso should remain upright.

5. From this bottom position drive the hips up and forward until you
return to the start position. This counts as one repetition.
 3.3 Lunge
The lunge is a very useful movement for anyone wanting to increase
their athletic potential, as it replicates the walking and running action,
except in an exaggerated manner. The lunge will place a good
demand on the quads, glutes, and hamstrings, and will really help
you to develop all parts of the lower body.

1. To perform the lunge, stand with your feet shoulder width apart
and your arms by your sides.

2. Take a big step forward with one foot, placing the heel down first
before rolling onto the rest of the sole. You should rise up onto the
toe of the rear foot, and both should be facing forward.

3. Bend the front and rear knees an equal amount until the rear knee
nearly touches the ground. Keep your torso upright.

4. From this bottom position push down hard with your front foot and
return to the start position. This counts as one repetition.
 3.4 Box jump
Box jumps are very useful for generating and improving your power
and explosiveness, and they can be adapted to suit any level of
fitness or ability. You will obviously need a box of some sort. Some
strength gyms and centres will have specialist plyometric boxes, and
others will have aerobics steps or similar pieces of equipment that
you can use. The most important thing is for the box or platform you
are using to be as stable as possible. This is because once you start
to jump onto higher and higher boxes the mental side and anxiety of
jumping high will start to affect your physical performance.

1. To perform the box jump stand in front of the box or platform you
are using. You need to be close enough so that you do not have to
jump too far forward, but far enough away do that you do not jump
into the front of the box. This becomes more of an issue once you
start to jump higher.

2. Crouch down quickly by bending the knees. Your arms should be

bent and poised behind you.

3. Push up powerfully with your legs whilst swinging your arms up as

fast as you can. This will help to generate as much upward
momentum as possible.

4. Once you get into the air tuck your knees up as high as you can.
This will help to generate even more height for your jump, and will
also allow you to get your feet onto the platform as it becomes
higher.

5. Land with your feet flat on the box with your knees bent to absorb
the landing.

6. From here you can either jump backwards to the start position
(which is slightly more difficult), or you can jump forwards which is
much easier.
 3.5 Single-leg squat
Once the normal bodyweight squat becomes too easy you can start
training for the single-leg squat. The single-leg squat, or SLS, is a
combination of strength, flexibility, and muscular control, and will
really test your abilities if they have not been with the other
exercises.

1. To perform the SLS, stand on one leg with the other leg stretched
out in front of you.

2. Holding your arms out in front of you squat down as far as you
can. Try and go as low as possible, ideally until your hamstring
touches your calf.

3. Keep your outstretched leg straight by contracting your thigh

muscles as hard as you can. Your foot should stay flat on the floor
and your heel should be pressed down hard.

4. From here push up until you reach the start position. This counts
as one repetition.
 Single-leg squat progression
To learn the SLS we can use a number of methods, but the best and
most effective is to use the upper body to assist the legs. You can
either use a solid object for this, such as a doorframe, but it is better
to use a suspension training system such as gymnastic rings or
TRX.

1. Grasp the support you are using with one hand and get into the
start position of the SLS.

2. Squat down on one leg as far as possible. Use your arm to help
slow down the movement.

3. When you are ready to come back up, use your arm to help by
pulling on the object until you are standing again.

4. As you get stronger simply use less assistance from your arm.
Another method that can be used to progress with the SLS is to
squat down onto a box. This allows you to use a decreased range of
motion and build up your strength gradually.

1. To perform the SLS using a box for assistance, you will need a
platform of some kind. This can be anything that will support your
weight. It is ideal if this platform can be adjusted, but it is not
essential.
2. Stand in front of the platform and get into the start position of the
SLS.

3. Squat down until you sit down onto the platform. Keep your core
engaged and try and keep your extended leg straight.

4. Push down hard with the working leg until you reach the start
position. This counts as one repetition.

5. As you get stronger simply lower the height of the platform to

increase the range of motion and increase your strength.
 3.6 Hamstring curl
The Hamstring curl, or Nordic curl as it also known, is perhaps the
hardest bodyweight lower body exercise that exists, just due to the
extremely decreased leverage that results from the body position
that is used for the exercise. It is very common for even experienced
athletes being unable to perform even a single repetition. Training for
the hamstring curl will make your hamstrings almost indestructible.
Pulls and twinges, especially if you play football or other sports
where they are very common, will be a thing of the past.

To perform the hamstring curl you will need to find something to

secure your ankles. I often use machines in the gym that have a seat
with a bar for the knees. This way, you can face away from the
machine and place the ankles underneath the padded bar. It is also
a very good idea to place your knees on something soft and padded.

1. Ensure the ankles are secure and the knees are padded. Your
body should be upright with no bend in the hips at all.

2. Slowly start to lower your body to the floor by pivoting from the
knees.

3. Keep your hips forward and try and generate as much muscular
tension as possible. Clenching your fists and squeezing all of your
muscles will help to do this.

4. When your torso becomes horizontal, contract your hamstrings

and glutes hard and return to the start position. This counts as one
repetition.
 Hamstring curl progression – method 1
As was said in the introduction to this exercise, even if you are a
professional athlete it is unlikely that you will be able to perform this
movement on your first attempt. Thankfully there are a number of
ways to make the exercise more manageable to allow steady
progression. The first, which involves bending the hips, we will look
at next.

1. Ensure the ankles are secured and the knees are padded and
comfortable.

2. Keeping your thighs vertical, bend at the waist until your body
forms an angle. The smaller the angle here the easier the movement
will be.

3. With your hips bent, lower down until your shoulders become level
with your knees.

4. Contract your hamstrings and glutes hard and curl yourself up

until you reach the start position. This counts as one repetition.

5. As you get stronger, simply decrease the bend in the hips until you
can perform the movement with a completely straight body.
 Hamstring curl progression – method 2
The second method to aid us in the hamstring curl is to use the
upper body to assist with the movement.

1. Ensure the ankles are secure and the knees are padded and
comfortable.

2. Keeping your body straight, lower yourself to the floor keeping

your arms stretched out in front of you.

3. As your hamstrings give up, fall to the ground and absorb the
landing with your arms.

4. From here push up with your arms as hard as possible, whilst

contracting your glutes and hamstrings. Curl yourself up until you
reach the start position. This counts as one repetition.

5. As you get stronger, simply use your upper body less and your
lower body more.
 4. Barbell and weighted leg exercises
As was explained in the introduction, many good lower body
exercises require just your own bodyweight and nothing else.
However, as the lower body muscles are the biggest and most
powerful in the body, they really need extra resistance added to
promote growth, strength, and athletic ability. The exercises featured
in this next section will really help to build huge lower body strength
and power, and can be used for the rest of your training life, due to
the fact that extra resistance can be added incrementally when
needed.

As we are adding resistance there are a couple of pieces of

equipment that are needed, but it is by no means essential to
purchase these. Most good gyms will have a squat rack, barbells,
and weight plates of various weights, so find a good gym near you
and you will be all set.
 4.1 Back squat
The back squat is the starting point for the weighted group of
exercises. This is without a doubt the exercise that everyone should
perform, regardless whether you are preparing for a sport, training
for aesthetics, or just training to cope with the demands of life in
general.

The technique for the back squat is the same as for the normal
bodyweight squat. I would definitely recommend becoming proficient
with the bodyweight squat before progressing onto this weighted
variation, and when you do, just work with the bar until you are
completely comfortable with adding extra weight.

1. To perform the back squat, make sure the bar is placed in the
squat rack. The bar needs to be low enough so that you can get into
the mid squat position underneath the bar, but not so high that you
are pressing it off or tiptoeing out of the rack.

2. Start in a partial squat position directly underneath the bar. The

position of the bar should be as low down the back as realistically
possible. Do not rest the bar on the back of your neck, as this will
really not be comfortable when you have any amount of weight on
the bar.

3. Your hands should be positioned over the bar as wide as is

comfortable. Do not rest the bar on your hands or wrists; that is the
job of your back.

4. Stand up in the rack so that the bar comes off the hooks. Take a
small couple of steps back and position your feet shoulder width
apart. Your toes should be pointing out around 30 degrees.

5. Keeping your eyes and head looking forward, squat down as far
as you can. Remember to push your bum back and down to keep
the lower back flat and stable. Keep the weight on the whole of the
foot, ensuring that the heel does not rise from the ground.

6. Once your hip joint becomes level with, or drops below the level of
your knees, push back up to the start position. This counts as one
repetition.

7. Once you have finished your reps, walk forward into the squat
rack and replace the bar. To do this, simply walk forward until the bar
slams into the uprights. If you do this you will never miss the hooks,
but if you try and hook the bar directly onto the hooks you will stand
a good chance of missing one side, and letting the bar crash to the
ground with you underneath it is something we want to avoid.
 4.2 Front squat
The front squat is a variation on the back squat that will target the
quads more than the back squat. This variation is more commonly
used with Olympic weightlifters, and results in the torso angle being
much more vertical than the back squat. The difficulty with the front
squat lies in the way the bar is supported. The bar is placed in what
is known as the rack position. This requires a great deal of wrist and
shoulder flexibility, and will need some practice to get right.

1. To perform the front squat, make sure the bar is placed in the
squat rack. The bar needs to be low enough so that you can get into
the mid squat position underneath the bar, but not so high that you
are pressing it off.

2. Place your hands underneath the bar and push your elbows as far
forward and up as possible. It will probably be necessary at first for
you to just rest your fingers on the bar, until your flexibility increases
to a suitable level.

3. The bar should be resting on the top part of your shoulders. The
hands are just there to support the bar and to stop it tipping one way
or the other.

4. Stand up in the rack so that the bar comes off the hooks. Take a
couple of steps back and position your feet shoulder width apart.
Your toes should be pointing out around 30 degrees.

5. Keeping your eyes and head looking forward, squat down as far
as you can. Remember to push your bum back and down to keep
the straight and stable. Keep the weight on the whole of the foot,
ensuring that the heel does not rise from the ground.

6. Proper depth here is indicated by the hips becoming level with the
knees. If you are able to, you can keep squatting down as low as
possible, but remember to keep good form if you do so. From the
bottom position, push back up to the start. This counts as one
repetition.

7. Once you have finished your reps, walk forward into the squat
rack and replace the bar. Use the same technique as you used for
the back squat.
 4.3 Weighted lunge
1. To perform the weighted lunge, get the bar on your back using the
same technique as for the back squat. Take a few steps backward
put of the squat rack to allow your self enough room to lunge
forward.

2. Take a big step forward with one foot, placing the heel down first
before rolling onto the rest of the sole. You should rise up onto the
toe of the rear foot, and both feet should be facing forward.

3. Bend the front and rear knees an equal amount until the rear knee
nearly touches the ground. Keep your torso upright.

4. From this bottom position push off hard with the front foot until you
reach the standing position again. This counts as one repetition.
Make sure you work both legs to develop both sides of the body
equally.
 4.4 Weighted single-leg squat
Once the bodyweight SLS becomes easier, you can start to add
more resistance by holding a weight. Ironically, this sometimes
makes the SLS more comfortable, as the weight held out in front can
help your balance.

1. To perform the weighted SLS, grasp a dumbbell with both hands

and hold it out in front of you. Stand on one leg and stretch the other
out in front of you.

2. Squat down as far as you can. Try and go as low as possible,

ideally until your bum touches your ankle.

3. Keep your outstretched leg straight by contracting your thigh

muscles as hard as you can. Your foot should stay flat on the floor
and your heel should be pressed down hard.

4. From here push up until you reach the start position. This counts
as one repetition.
 4.5 Stiff-legged Deadlift
Although not technically a strict lower body exercise, as it also
involves the back, the stiff legged deadlift still relies heavily on the
legs and is also a hip extension exercise. The main muscle groups
targeted here are the hamstrings, adductors or groin, and the glutes.

1. To perform the stiff legged deadlift, place the barbell on the floor
with plenty of space around you. Sand with your toes underneath the
bar, feet shoulder width apart and turned out around 30 degrees.

2. Grasp the bar with a shoulder width grip. You can use a number of
grips here, but the two most common are overhand or switch.
Overhand simply means gripping the bar with both palms facing
back towards yourself. Switch means having one overhand and one
underhand. The switch grip feels stronger to many people, but
experiment and see what works for you.

3. The start position should involve having your legs as straight as

possible, with only a slight bend in the knee. Your back should be as
straight as possible.

4. From here push down hard with the legs, pushing your hips
forward, and straightening up to a full standing position. At no point
allow your back to round or curve excessively. If you keep your back
straight you will decrease the potential risk of injury by a huge
amount. Keep your head and spine in a neutral position.

5. The top of the movement should be strong, with the shoulders

pulled back and the torso open and upright.

6. Reverse the movement to lower the weight down to the floor

again. Push the hips back and keep the back straight, and keep the
torso straight. This counts as one repetition.
 4.6 Calf raises
Although the calves get worked tremendously hard in lunges, squats,
and box jumps, we can perform simple calf raises to target them
more directly. These should only be performed if your calves are
weak for some reason.

There are a number of ways to perform calf raises including holding

dumbbells in each hand or using a barbell the same way we did for
the back squat.

1. To perform the calf raise, grasp a dumbbell, kettlebell, or other

weight in each hand, or use a barbell on the back.

2. Stand with your feet shoulder width apart and then raise yourself
up onto your toes.

3. Squeeze your calf muscles as strongly as you can at the top of the
movement.

4. From here, lower back down onto the whole of the foot. This
counts as one repetition.
 5. Stretching
Stretching the lower body is vital if you wish to remain as mobile and
pain free as possible. There are many, many lower body stretches
that we could cover here, but it is best to keep it simple and cover
the ones that give the most benefit in the least amount of time.
Flexibility is something that will increase with time, and is also very
important for squatting deep with good form.
 5.1 Quad stretch
The quads are used extensively by many of the exercises in this
book, as they are the only muscle group that extends the knee. To
stretch the front of the thigh lie down on one side with your bottom
leg straight. Pull the foot of your top leg towards your bum until you
feel the stretch. Hold this position for 20 seconds.
 5.2 Hamstring stretch
There are numerous ways to stretch the hamstrings but the simplest
and one of the most effective is the seated pike stretch, used in
many gymnastics circles. To perform this sit on the floor with both of
your legs stretched out in front of you. Keeping your back as straight
as you can, attempt to fold at the hips and reach forward. At first this
may only be as far as the knee or ankle, but over time you will
improve and be able to reach and stretch further. Hold this position
for 20 seconds.
 5.3 Calf stretch
The calves are very important muscles to stretch, as tightness here
can really impact on your ability to get into a deep squat position. To
stretch the calves get into a push-up position and place one foot
completely flat on the floor. Lean forward as far as possible whilst
keeping the heel pressed firmly into the ground. Hold this position for
20 seconds, change sides and repeat.
 5.4 Glute stretch
The glutes are used extensively in this book for many exercises, and
so should be stretched as much as the leg muscles. To stretch the
glutes sit down on the floor with one leg straight. Then place the foot
of the opposite leg on the outside of the knee of the straight leg.
From here, push the knee of the bent leg towards the straight leg
until you feel the stretch. Hold this position for 20 seconds, change
sides and repeat.
 5.5 Adductor stretch
The groin and adductor muscles are used extensively in the lunge
and the squat, and many people are very tight in this area. To stretch
the adductors, sit on the floor with the soles of your shoes flat
against each other. Pull your feet in towards your bum as close as
you can. From here, aim to get your knees as close to the ground as
possible. There a number of ways of doing this, including pushing
down with the hands or elbows, or pulling yourself towards your
ankles to increase the stretch. Hold this position for 20 seconds.
 5.6 Piriformis stretch
When squatting deep and with weight it is very common for the
piriformis to tighten up and need stretching. You can find this muscle
by placing your fist or a thumb into the side of your hip. Pushing hard
will here will feel somewhat tender for many people. You may find
that stretching the piriformis can really help with flexibility issues in
the deep squat positions.

To stretch the piriformis, sit down on a bench or chair and place one
foot on the ground with the knee at 90 degrees. Place the ankle of
the other foot on the opposite knee and sit up straight. From here,
attempt to push the knee down towards the floor. You should feel the
stretch in the side of the hip of the elevated leg. Hold this position for
20 seconds, change sides and repeat.
 5.7 Hip flexor stretch
The hip flexors are an important muscle to stretch, as if they are tight
then the pelvis can be pulled forward and this can interfere with
squat depth, mobility, and flexibility.

To perform the hip flexor stretch, place one foot on the floor with the
knee at ninety degrees, and the opposite knee on the ground
stretched out behind you. From here, keep your torso upright, and
the lean forward until you feel a stretch at the top of the leg into the
hip. Hold this position for 20 seconds, change legs and repeat.
 6. Training program's
Getting the right training program for the lower body can be tricky.
On the one hand, you need to integrate it into the rest of your
training, along with your upper body workouts, core workouts,
cardiovascular workouts, and any sports specific training you may
do. On the other hand training the lower body can be extremely
taxing on the nervous system and the body as a whole, so there
needs to be adequate rest between sessions or you can run the risk
of not fully recovering between workouts.

For the majority of people, squatting heavy with weights once or

twice a week is enough. As long as you push yourself far enough
then the stimulus should be adequate to elicit a response in the
body, and you will become stronger and more powerful. Bodyweight
squats and other less demanding movements can be performed
multiple times in a week, as the load is normally low enough to allow
full recovery between workouts.

Below I have outlined how many times you can realistically train the
exercises described in this book. Note that these recommendations
are only a guide, and the actual frequency and intensity of your lower
body training will depend on a number of factors, such as your
training history, diet, recovery rate, sporting activity, age, weight,
genetics, and many other factors. Simply put, if you find that you
have more left in the tank after a heavy lower body training session
you can probably do more. If you find that you under-perform the
next session or struggle to recover from your workouts then it is best
to rest until you feel better. Above all else, listen to your body. It will
tell you if you can train harder, and it will also tell you if you need to
rest.

Bodyweight squats - Can be trained everyday, or if doing very high

repetitions then once every two days.
Lunges - Can be trained everyday, or if doing very high repetitions
then once every two days.

Single leg squats - As SLS only require your bodyweight to be very

effective, they can be performed up to three times per week with no
adverse effects. When adding weight to them it can be wise to drop
the frequency down to once or twice per week.

Box jumps - As these are designed to be a hugely powerful and

explosive movement I would recommend two to three times a week
for this movement.

Hamstring curls - initially these will be very challenging and taxing

on the body so train only once per week. Once a decent level of
strength and proficiency has been built up, they can be trained two to
three times per week.

Weighted back squat - when going very heavy it is advisable to

squat heavy once per week or twice at the maximum. There are
certain training methods, such as the Smolov method, that require
squats up to 4 times per week, but this does not allow time for other
strength movements like deadlifting.

Weighted front squat - As with the weighted back squat, it is

advisable to front squat heavy once per week or twice at the
maximum.
 6.1 What exercises should I include?
It is worth mentioning that you do not need to perform every different
exercise in this book, let alone every different variation of them. The
legs are responsible for powerful running, squatting, and jumping
movements, so as long as you make sure to include exercises that
develop these aspects then you will be good.

To work the quadriceps muscles you should perform the

following exercises: squats and their variations, lunges and their
variations, and box jumps and their variations are all very good to
use. Basically, any movement where the knee goes from a closed
angle to an open one will use the quads.

To work the hamstrings you should perform the following

exercises: squats and their variations, lunges and their variations,
and hamstring curls will all target the right muscle groups.

To work the groin and adductors, or the muscles on the inside

of the legs, you can perform the following exercises: deep
squats and their variations, lunges and their variations, and
hamstring curls.

To work the glutes you can perform the following exercises:

squats and their variations, lunges and their variations, and
hamstring curls.

To work the calves you can perform the following exercises:

Calf raises, box jumps, and lunges.
 6.2 Sample programs
In this final section we are going to look at a few different training
program's that can be followed to increase your strength, size, and
power. Here I have included three different program's, namely for a
beginner, intermediate and advanced trainee. Note that the sample
programs are exactly that, sample programs for you to use that will
help you to progress in whatever goal you are trying to achieve.
However, as every single person is different, it is impossible to know
what will work best for you. The best method is to stick to a training
program long enough for it to take effect, and if it does not, then
adapt and change it to suit your own strengths and weaknesses.

If you continue training for many years from now, then there is no
doubt that you will change the program that you follow numerous
times in those years, and there is absolutely nothing wrong with this.
To change the body you must challenge it, and
 Beginner training program
The beginner training program is here to help build up strength,
flexibility, and confidence in the exercises and movements
themselves. Is program is for those readers who have not really
trained before, or who are new to lower body training in general. We
will look at low resistance and high volume, to get the muscles of the
legs used to performing the movements. Only in this program will we
not look at specific goals or training aims. The beginner program is
simply to get your muscles working properly before progressing onto
the intermediate program.

In this program it is recommended that you train a maximum of 2

days per week. For example, a Monday and a Thursday will give you
2 days rest and then 3 days rest between training days, which will
ensure that you recover fully between workouts. In this program you
will also work all muscle groups in a single session. This will promote
the greatest response and adaptation from the body, and ensure that
your results are progressive and rapid.

Shown next is a sample training program for a beginner. This

program is designed to be followed in 8-week cycles. Follow this
routine for 6 weeks, and then have 2 weeks where you work with a
lower intensity, then start a new cycle.
 Intermediate training program

The intermediate training program is designed to introduce some of

the more advanced movements into your routine, and also to start
pushing the intensity in order to keep progression going. It is also the
program in which you will introduce weighted exercises into your
routine, which will start to accelerate your progress.

Exercises to be included in the intermediate program:

1. Light weighted back squats

2. Light weighted front squats

3. Light weighted lunges

4. Negative hamstring curls

5. Light weighted calf raises

6. Moderately high box jumps

7. Light weighted stiff-legged deadlifts

Shown next is a sample program for an intermediate trainee. This

program is designed to be followed in 8-week cycles. Follow this
routine for 6 weeks, and then have 2 weeks where you work with a
lower intensity, then start a new cycle.
 Advanced training program
The advanced training program is all about building as much
strength as possible using the most effective lower body exercises.
Only the most difficult movements are included here, as it is
assumed that once you move onto this section you will be able to
perform all of the more difficult movements covered in the exercise
sections. Weighted back and front squats, weighted lunges,
hamstring curls, and high box jumps are included in this program,
and the intensity and resistances worked with should be high.

In terms of the number of training days and the amount of rest you
should take, this will depend on your goals and previous levels of
strength and fitness. If muscle building is your goal, then it may be
wise to work separate body parts on different days. For example,
chest and biceps on one day, quads on another, abs on another, and
hamstrings on another day. There are many different bodybuilding
type split routines available for free on the Internet, so try some of
these and see what works best for you.

If you are looking to develop your strength, working the lower body is
vital, so I would recommend not separating your workout into muscle
groups. To build strength you must train large muscle groups
together, and you must train them regularly so they get used to the
volume and stress being applied to them.

For endurance and stamina in the lower body, which would be of use
to combat athletes and those involved in contact sports, then
working at high intensity with slightly less weight is the best way to
go forward.

Exercises to be included in the advanced training program:

1. Heavy weighted back squats

2. Heavy weighted front squats

3. Heavy weighted lunges

4. Unassisted hamstring curls (if possible)

5. Heavy weighted stiff-legged deadlifts

6. Very high box jumps

7. Heavy calf raises

Shown next is a sample program for an advanced trainee. This

program is designed to be followed in 8-week cycles. Follow this
routine for 6 weeks, and then have 2 weeks where you work with a
lower intensity, then start a new cycle.
 Disclaimer
The material contained within this book is for informational purposes
only. The author and anyone else affiliated with the creation or
distribution of this book may NOT be held liable for damages of any
kind whatsoever allegedly caused or resulting from any such claimed
reliance. Before beginning a workout or diet routine it is
recommended that you consult with a Doctor first. The information
contained herein is not intended to, and never should, substitute for
the necessity of seeking advice from a qualified medical
professional.
 Table of Contents
1. Introduction
2. Equipment
3. Bodyweight leg exercises
3.1 Bodyweight squat
3.2 Deep squat
3.3 Lunge
3.4 Box jump
3.5 Single-leg squat
3.6 Hamstring curl
4. Barbell and weighted leg exercises
4.1 Back squat
4.2 Front squat
4.3 Weighted lunge
4.4 Weighted single-leg squat
Unnamed
4.5 Stiff-legged Deadlift
4.6 Calf raises
5. Stretching
6. Training program's