Training for "bulletproof" legs

There are an unlimited number of ways to build big and strong legs. Most exercisers use basic exercises when training their legs. Great. But if you want to stay flexible and move a lot of weight without pain, unilateral training is a must.

Here are four highly effective exercises to help you.

1. Split squat

• (video at 00:11)

The split squat not only builds a ton of muscle, but also improves coordination that exercisers often lack.

It also allows you to hone in on potential weaknesses and eliminate imbalances while still pushing for heavy work sets. You may realize that your left leg has more strength or endurance than your right, or that one of your knees, ankles, or hips is less stable than the other. Getting this feedback is critical for pain-free performance and ultimately for faster and better muscle gains.

Perform 3-4 sets x 6-8 reps per side. Lower with control and go up with each repetition. Rest two minutes between sets.

2. Squat with the back leg raised

• (video at 00:27)

This exercise, also called the Bulgarian split squat, is one of the hardest and most effective leg exercises you can perform.

It hits the quadriceps, glutes and hamstrings while emphasizing your balance and coordination on one leg. This makes it one of the most portable and beneficial exercises that exist.

Start with 2-3 sets of 12-15 reps using a controlled tempo. As you master technique and control, add weight.

3. Step-up (climb to the crate)

• (video at 00:42)

• The step-up requires a great deal of knee and hip stability, so master this exercise before loading it with added weight. Gains will come quickly once you master proper technique and control.
• This is also one of the most effective exercises for hitting the gluteus maximus. According to the Journal of Sports Science, "the step-up and its variations can elicit the highest level of gluteal muscle activation, likely due to the exercise's requirement for stabilization."
• In one meta-analysis, the step-up even outperformed squats and variations of the hip thrust for building the glutes. But even if you're not convinced it's THE BEST, it's still worth adding to your workout if your goal is to build great legs and strong glutes.
• Perform 2-3 sets of 8-10 reps per side. Control the trigger phase.

4. Lateral squat with landmine attachment

• (video at 01:05)

Brace yourself outside the sagittal plane (back and forward). There aren't too many exercises in the frontal (side-to-side) plane that you can load as effectively as the landmine side squat.

A workout that gets you to exercise side-to-side will strengthen your adductors and abductors (inner and outer thigh muscles) and increase your athletic performance. When we train in all planes of motion, we become more resistant to injury and build a more powerful (and better looking) body.

Performing this exercise with the landmine attachment allows you to load your axis while giving your spine a rest. This will limit the load on your lower back and allow you to focus only on the muscles you're trying to hit.

Want more of a challenge? Stay in a three-quarter squat between reps to extend your time under tension. Be sure to watch (or replay) the video above to see the exercises in action.

Perform 2-3 sets of 8-10 reps per side and rest for a minute and a half between sets.

Source: www.t-nation.com - The Bulletproofing Leg Workout
Author: Brandon Rynka
Translated by Jaromír Uhlíř