Elite Physique The New Science of Building a Better Body

Lower Body Training
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movement, such as a one-leg squat or deadlift. But that’s not necessary to reap
the benefits we just covered. Any split squat, lunge, or step-up variation will also
unload the spine and require greater neural activation than a two-leg exercise. So
for the purposes of this chapter, any of the following lower body exercises will
be categorized as a one-leg exercise:
• One-leg squat
• One-leg deadlift
• Lunge
• Split squat
• Step-up
SQUATS
In chapters 8 and 9 you’ll see that two-leg and one-leg exercises rotate between
workouts, meaning if a deadlift is programmed on Monday a lunge, step-up, or
similar one-leg variation is programmed on Wednesday. This allows you to keep
training your lower body with plenty of load and intensity without straining
your intervertebral discs. Performing a two-leg squat or deadlift exercise for each
workout can put considerable strain through the spine, which is stressful to your
discs and requires a longer recovery.
Lower Body Exercises
In this section we cover a wide range of lower body exercises. Variations that
require a machine (e.g., leg press) or any apparatus that limits a movement to
one plane are purposely omitted. For optimal muscle stimulation, development,
and performance benefits, I’ve found that free-weight variations carry over to
sport while also promoting joint health and integrity better than machines do.
SQUAT VARIATIONS
The squat works hundreds of muscles in ways that have functional and athletic
implications. The movement pattern represents a developmental milestone for
toddlers; the key to speed and power for athletes; and a vital link to active, independent
aging for seniors. But with all those benefits come substantial risks to
athletes, especially those who are taller and have less core stability. A lot can
go wrong with a barbell back squat if you’re not careful. That is why we’ll start by
covering the goblet squat, arguably the most user-friendly of all squat variations.
MUSCLES WORKED:
quadriceps
glutes
hamstrings
hip adductors
spine extensors
stabilizing muscles of the shoulder girdle
(when using external resistance), core, and hips
calves