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How to make your legs strong.

The 5 Secrets to make Your Legs perfect. 

Preface legs

1. Do Squat.

The squat serves as the foundation for all lower-body exercises. So if you want the best results, you need to spend time in a squat position daily. This doesn’t mean you need to squat heavy or even underload every day


But it does mean you need to 1) accumulate as many reps as possible of the squat, and 2) spend as much time as possible in a deep squat position.


Be sure to mix the load and rep scheme within the same week or every couple weeks to prevent plateaus. Do heavy strength work in the 3-to-5 rep range, hypertrophy work in the 6-to-12 rep range, and endurance work in the 15-to-20-plus rep range.



2. Do great at goblet squats.

I already established the importance of squatting above. But a big problem for a lot of people is that squatting bothers their knees and back, and they don’t have the mobility to achieve the needed depth for optimum growth


the goblet squat. You can use either a dumbbell (easier) or kettlebell to do them, and it’s a lot more accessible and safer than the barbell variations.

Plus, holding the weight in front of you provides a counterbalance that autocorrects your squat form, allowing you to naturally sit lower and more upright. This takes pressure off of your lower back and promotes greater growth in your glutes and quads.

You can get great at goblet squats by committing to doing 100 sessions of 100 total reps over the next 6-to-12 months. You can break up the 100 reps into sets of 10 or 20 or whatever you’d like. Just hit that total. After 10,000 reps, your body and brain will never have to think about the best squatting pattern for your body again.


3. Do Bulgarians.

Single-leg exercises are the key to balance and symmetry between sides. They also unload your spine and improve your hip mobility and core stability.


I also recommend spending 2-to-5 minutes per side mobilizing your quads and hips in the bottom position every single day. Also, be sure to mix in other classic single-sided lower-body moves like lunges, stepups, hip thrusts, and hip hinges.



4. Do lunges or stepups


When I first started this plan, I could barely lunge for a couple minutes without stopping. But I built up to an hour straight of walking lunges. And I was able to walk just fine the next day!

Initially, my commitment was just to finish every  legs workout minutes of nonstop lunges or stepups. I would mix between the two for variety since lunges hit your quads more, and stepups hit your hamstrings and glutes to a greater degree.

Use just your bodyweight in the beginning and alternate between faster and slower tempos. You can either lengthen the time (from 10 to 20 or 30 minutes), or gradually add weight with dumbbells or a weight vest



5. Deadlift.


Deadlifting isn’t for everyone. But if you can do it safely and without pain, I highly recommend you deadlift at least once per week.

It’s a total-body strength and muscle builder and it adds slabs of meat to your back, hips, and hamstrings. This extra strength and muscle provides the balance your body needs to look and perform better.

If you can’t make it work with conventional or sumo deadlifts, try trap bar deadlifts or rack pulls instead. You could also perform straight-leg deadlifts.

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