Pro Tips | Leg Day

March 22, 2016

When a guy has skinny legs.

Girl #1: “Your boyfriend has chicken legs…”
Girl #2: “So what? Who cares?! I love him!!”


The above appears in the Urban Dictionary under “chicken legs”.   The internet doesn’t lie, so if you’re sporting toothpicks, you better make sure you have an awesome personality.  For those of us who don’t have etiquette that could land us a spot as a non-paid extra in Downtown Abey, we’ve gathered tips so good, you’ll think you’ve received the Xzibit treatment.




Squat daily; I have discussed for as long as I have been coaching (‘dawn of man’) but where many err is not varying styles of squats, tempo and starting position. I will rotate through no less than a dozen different squat styles (to name a few: Jefferson Squat, Front Squat, Overhead Squat, Barbell Squat, Bulgarian Squat, Plié Squat, Sissy Squats), stances, tempo and starting positions within any given month. This will ensure adaptation to exercise is minimal and further assists with enhancing general recovery and mobility. Pay attention to the details; paint the broad image of athletic development with a fine brush.” – John Davies | Founder of Renegade Training


“Start your leg workout with a hamstring movement. Prioritizing your hamstrings will not only allow you to go heavier on the movement which the hamstrings respond to better, but will also help activate your glutes and hamstrings for squats and other leg movements. Not to mention, your knees will thank you as well.” – Mike Rea | Competition Bodybuilder


“Try a 2min leg press: Set a timer, watch the clock, or have your training partner count. Whatever you do, don’t stop leg pressing for 2 min straight. The constant tension will bring on an insane pump for growth. Pick a light weight and get a full range of motion.  Also, work in heavy reverse dumbbell lunges for some serious size.” – Victor Egonu| Pro Natural Bodybuilder


“I take a very old school type of approach when it comes to my leg day. Monday is my heavy day which consists of leg extensions first, so my knees and quad muscles get nice and warm. From there I go directly into squats! Squats are the staple in my leg training and I always go as heavy as I can! Once I hit my 1-2 rep max, I pyramid back down with volume work pumping as much blood into the muscle. From that, I follow up with hack squats, front squats and adductors. Keep in mind, rep range for those exercises are heavy but you should keep a 10-12 rep range. That has helped me tremendously with leg growth!” – Anthony Thomas | NPC Bodybuilder


“One of the most consistent ways to develop your squat is to work into developing appropriate depth and engagement. Utilizing the box squat is a great way to do just that… Utilizing a lower than parallel box and moderate weight, set up your squat stance around your point of contact more preferably with some of the box corner between your legs to avoid missing your target. Upon start, hinge at the hips and begin your squat reaching back into the box avoiding too much forward knee travel and abducting the femur at the hip for appropriate glute activation. A slow decent is smart to avoid violent contact at the tailbone. Once contact is made, the squatter settles into the box, disengaging the legs and sitting upright with the torso. From this point, the squat is then begun again with a hard drive upward, avoiding again the forward travel of the knees by engaging the glute and ham and driving upwards to the locked/braced position.” – Rob Saeva | Founder of No Coast Strength and Conditioning


Share this if you have a friend with chicken legs, and feel free to ask us or any of our athletes any questions you may have!


Rob Saeva | Founder of No Coast Strength and Conditioning


The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not 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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