Instant training improvement tips: Leg Day Essentials

July 01, 2014

The foundation of all training begins with the lower body with the ‘king’ of exercises being the Squat. This statement comes with a number of crucial qualifications and ones that many fail to understand per their training.


Essential Leg Tips


• Focus upon ‘movements, not musculature’ and ensure technique is optimal at all times. Perform all variations of Squats correctly and never allow a serious risk of injury. Exercise is an enjoyable and healthy part of your life and should not derail your future.


• The Squat should not be performed as a ‘torso lift’ where the load is taken off the legs with emphasis shifting on the back.


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• Remember when performing Squat’s to ‘drive your heels’ through the floor. This is a peculiar concept that will take time to comprehend but highly effective.


• Balance bilateral and unilateral movements in your training, i.e. Squats and Bulgarian Squats.


• Ensure the hip flexibility is maintained with the most direct route (and quickest to teach in digital format) being the Cossack Squat.



• Maintain firm commitment of developing the core musculature, with great emphasis (given typically neglected in many training environments) upon the rectus abdominis.


• Do not limit the type of Squat to one variation. Shift through different styles to ensure optimal muscular growth and limiting the adaptation curve. A few options to consider; Hack Squats, Sissy Squats, Front Squats.


• Place heavy emphasis upon VMO development, with my personal choices of Hack and Sissy Squats.


• Periodically make use of a slight angle board, i.e. four percent, and perform Squats, Hack Squats and for a unique variation, dumbbell Deadlifts.


• If you’re interested in bodybuilding, incorporate Vince Gironda’s masterful variation of the Sissy Squat. Now ‘enjoy’ the mastery of 8 x 8. Absolute brilliance.


• Walking lunges are performed at the end of each training session. Walk a few hundred steps and for extra ‘fun’ perform a calf raise with each step forward.


• Squat daily.


070114, modern


Prepared by John Davies



The information provided in ‘Instant Training Improvement Tips’, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk



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