Lower-Body Burning

With 2006 12-Week BodyBlitz Winner James Read

Leg workouts are considered one of the most physically taxing, particularly when incorporating squats. To get size, heavy resistance is important, but good form needs to be maintained as the risk of injury is high.

With a keen interest in boxing, James needs strong, agile and durable legs to get through round after round. Here’s how he goes about working them.

TIP: Due to the intense nature of the leg workout, James finds it more productive to do all his calf work on his shoulder day, to ensure he gets the most out of that work.
Before commencing, James ensures he has strong balance and firm grip. He lowers to almost a half squat, keeping his back fixed, letting his legs do the majority of the work. With a slight pause at the bottom, he stands up, not allowing his knees to lock.

Throughout the entire exercise, James keeps his back fixed against the seat and lets his quads do all the lifting. From the starting position, James extends his legs to just below lock out. At lock out your lower back can carry more of the workload. After a slight pause, he eases the resistance back down. Just before the weight comes to a complete stop he drives it back up again slowly, to increase time under resistance.

James gives his front thighs a break as he gets into some leg curls. Notice he keeps his upper body and, most importnantly, his hips flat on the bench at all times so that the hamstrings, and not the glutes, do the work. Feeling a nice stretch, he slowly brings his ankles up towards his backside, before lowering again. Being a temperamental muscle at times, slow and steady movements are imperative to prevent injury.

The leg press adds size to the outside portion of the thighs, the vastus lateralis. James brings his knees into his chest without allowing his lower back to raise from the seat. By doing this, James is ensuring that his legs are carrying the work load. He allows the weight to come to a momentary pause before driving it back up slowly. He doesn’t lock out at the top of the rep, keeping the muscle tense throughout the exercise.