6 Of My Go-To Exercises For Stronger Legs

Here are 6 of my go-to exercises for stronger legs. All of these exercises require a fairly minimal amount of equipment so they can be done at home, or the gym!

#1) Shrimp Squats

This exercise strengthens the quadriceps, glutes, and hamstrings, and the muscles in the foot and lower leg.

Coaching Tips:

Stand on one foot, and have a slight bend in your knee. Your head, torso and hips should be in a stacked position.

As for the non-working leg, keep it bent and close to the midline of your body. Contract your glutes and hamstrings on this side.

Aim to keep your heel close to your glutes for the duration of the exercise.

Hold your forefoot with your hand that is on the same side of your body.

On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Perform a single leg squat. Once you hit your end range (a range where you are able to maintain proper form), press your body away from the floor and back to the top/starting position.

Exhale after you have pressed away from the floor and are approaching the top position.

When you are performing the squats, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position. Many people make this mistake.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.

#2) Single Leg Rear Foot Elevated RDL’s (back foot against a couch/wall)

This exercise strengthens the posterior chain muscles, and improves balance.

In this exercise you will rest the sole of your foot on the supporting side (back leg) against a couch, wall, or other stable surface. This will be more challenging than when your foot is pressing down on a surface. This side will serve as a “kickstand,” and will provide minimal assistance.

Coaching Tips:

Stand on one foot, and rest the sole of your foot on the supporting side (back leg) against a couch, wall, or other stable surface. Figure out what stride length works and feels best for you.

On the foot of the front/working leg, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. This part of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits. For the duration of the exercise, your arms and the weights should not travel ahead of your body. Your arms should slide down the sides of your legs (or front of your shin if you are using a single weight). Pretend you are painting the sides of your legs with your arms/hands.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.

When you are hinging, pretend you are “pulling” your body down with your posterior chain muscles. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position. Many people make this mistake.

When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position. Use a range where you can maintain proper form.

Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.

Exhale after you have pressed away from the floor and are approaching the top position.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.

#3) Heel Elevated Squats

Here is a great quad dominant squatting variation. As you can see here, in this variation the knees track well past the toes. This is very intentional.

Coaching Tips:

Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits.

Elevate your heels on weight plates, or another stable elevated surface.

Adopt your preferred foot width and positioning.

Your head, torso and hips should be in a stacked position.

While your heels will be elevated, aim to have as much of a tripod foot base as possible. Your weight should be on the back portion of your feet, and the base of your big and baby toes. Pretend you are suctioning your feet to the floor (and surface).

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now perform a squat and lower yourself down to a range where you are able to maintain proper form. When you are performing the squats, keep your torso in a relatively upright position.

When you are performing the squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position. Many people make this mistake. In the bottom position, your knees will likely be ahead of your toes.

Press your body away from the floor and back to the top/starting position.

Exhale after you have pressed away from the floor and are approaching the top position.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.

Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 37 countries worldwide. 215 pages in length. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

LEARN MORE

#4) Single Leg Hamstring Slide-Outs

This exercise strengthens the hamstrings, and improves lumbo-pelvic stability. Make this exercise easier by using a smaller range of motion, or by performing the eccentric only variation.

Coaching Tips:

Lie on the floor, and place the back of your foot on a towel, slider pad, or a foam roller.

Bend your non-working leg, and keep it tucked into your body.

Your head, torso and hips should be in a stacked position.

In the starting position your shin should be in a vertical position.

You may keep your arms on the floor. Aim to use as little support from your arms as possible.

Extend your hips by pressing through the back of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight line from your shoulders to knee.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.

Now slowly extend your knee and slide your foot forward. Use your hamstrings to control the movement.

Once you hit your end range (a range where you are able to maintain proper form), contract your hamstrings (perform a hamstring curl) and return your lower body to the starting position.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to collapse.

For the duration of the exercise, keep your core braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

#5) Band Resisted Leg Extensions From Bear Crawl (with feet elevated)

This exercise strengthens the quadriceps, improves shoulder and scapular stability, and lumbo-pelvic stability.⁣⁣⁣

Coaching Tips:

Hold a resistance band in your hands, and loop the band behind your knees. There should be resistance in the band for 100% of the exercise.

Elevate your forefeet on a bench, couch, or other stable surface.

Get into a bear crawl position. Your head, torso and hips should be in a stacked position. Start so your thighs are relatively vertical, knees are bent, and are several inches above the floor.

Your hands should be roughly below your shoulders, or slightly ahead. Figure out what works and feels best for you.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.

Now use your quadriceps and extend your knees. Pause for a count when your knees are fully extended and really contract your quadriceps. Do not let your knees hyperextend, and make sure the movement is smooth and controlled.

Return to the starting position with complete control. Stop when your knees are just above the floor, and thighs are in a vertical position.

For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

#6) Step-Downs

This exercise strengthens the quadriceps, glutes, and hamstrings, and improves balance.

Coaching Tips:

Stand on a box, bench, or other stable elevated surface.

Stand on one foot, and have a slight bend in your knee. Your head, torso and hips should be in a stacked position.

As for the non-working leg, keep it straight and close to the midline of your body. Contract your quadriceps and glutes on this side.

Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface.

Extend both of your arms so they are chest height, make fists, and generate tension in your upper body. If you are holding weights, keep your arms rigid, by your sides (or at chest height as a counterbalance) and pretend you are crushing something in your armpits.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now perform a step-down and slowly lower to a range that allows you to maintain proper form. Once you hit your end range, press away from the surface and return to the top/starting position.

Exhale after you have pressed away from the surface and are approaching the top position.

When you are performing the step-downs, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position. Many people make this mistake.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.

Are you looking to do your first pistol squat ever and have been really frustrated with your lack of progress? Or can you already do pistol squats but want to improve your form, increase your reps, and learn more advanced variations? If so, The Ultimate Pistol Squat Program is for YOU! Being followed by people of all genders in at least 22 countries. Great for home and gym workouts.

LEARN MORE