Build athletic, strong legs by training like an athlete here
When training for leg strength, you have to make sure you keep your leg workouts simple and focus less on the number of leg exercises and more now on the quality of the ones you perform. In this video, I show you a two exercise leg workout that can help you to build lower body strength and power. Additionally, this workout will help you to build functional athletic strength by teaching you how to push off the ground with maximum force from athletic leg positions.
The two exercises in this leg workout are deadlifts and Bulgarian split squats. These are two of my favorite lower body movements you can do. The deadlift is great for helping you build strength in your entire posterior chain, from your feet to your fingertips. The first half of the exercise is essentially a standing leg press that requires great strength in your legs to get the bar off the ground.
The second half of the exercise requires a strong hip drive and glute strength. In order to finish the pull you will need to drive your hips into extension while maintaining the rigidity and stability in your spine. Of course, your back plays a huge part in providing this stabilization, however without the necessary leg strength to start the exercise, you’ll struggle mightily to get the bar off the ground.
The next exercise in this leg strength workout is my favorite, bulgarian split squat. This ground based exercise is one of the best ways to work your quads and include the help of your glutes during the initial portion of the lift as well. One of the keys to initiating the movement is to drive your chest forward as you start pushing up. This slight but key movement helps to power your push and improve your leg strength on the exercise.
I work my way through each of these exercises, making sure not to perform too many wasteful reps on my way to my heaviest reps. One of the biggest mistakes people make is tiring themselves out too much on their way to their most productive reps. In a strength workout, those reps are going to reside at the top end of the weights you can handle. Once I reach that level, I stick to doubles for the duration of the workout. Five sets of two reps is my main focus, before I work my way back down attempting my best quality reps at each level.
Same thing applies to the bulgarian split squats. I work my way up to my heaviest weight, which in this case is 95 pound dumbbells in each hand for 5-6 reps. I stayed there for 6 sets and then worked my way back down once again to my original 40 pound weights.
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23 comments
I moved up to 430 pounds on deadlift / my goal . My goal is 5 plates on each side can’t wait till I can get it
Nice to come back and see where Jeff threw away his integrity. No amount of face pulls can fix that.
Can you squat and deadlift in the same day? I seem to be missing out on deadlifts because my hamstrings are still sore by the time my back workout comes around
So I've always been a max 6 reps 3 sets & get to 12 in 2 weeks guy, then add 10 lbs but at my age 49 &15/16 I'm liking a change to this style. Heavier weight, slower +quality reps & when I can move up, just move. Now, own it at 8-10 @3 sets👍
This a good old school workout.. haven’t done these for years .. try work for sure
I just noticed he has NO LEGS. All upper body. My momma always told me you cant build a house on stilts. I guess she was wrong cuz here it is???
Bulgarian split squats are the devil, and I fricking love them
A bar with that much weight would get a bigger bend, idk why his bar doesnt move right.
I like deadlifa and squats
4da algorhydm. thanks Jeff!
Duh te
my mind set is workout so I can eat like garbage
How come your not dropping the weights like a Extreme Douche Bag?🙄
Why are you wearing straps on 1 arm wtf
IS THAT THE OLD MIKE CHANG HOME GYM!?!?!?
Jeff and Elliot Hulse are all you really need as iron guides
Jeff has damaged knees?
Why is every athlete injured?
Can a athlete just be fit and sexy without any injuries accumulated during the years of training?
WEIDER, good old German "Gusseisen"! 😀 Greetings from Germany 😉
Legend
sounds like ross from friends
Found it
This 6 years old video contains more information than all instagram fitness channels COMBINED
5:31 “my knees.. they’re pretty much trash”? What’s his knee issue and how can noobs avoid it? I’m starting to get mild knee pain but am not sure if it’s because of squats/deadlifts or indoor trainer or indoor rower or running, as I added the first three recently, but running alone previously never gave me knee issues.