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For long time readers, you are likely familiar at this point that my training philosophy
has changed immensely the past 5 years, and one of the major paradigm shifts the
past year has been a reimagining of what "strength" means, and how to develop it.
I read a few days ago from Mark Twight, the founder and coach of the world
famous Gym Jones.Unbeknownst to me, Mark apparently has very similar
perspectives on the back squat, the barbell, the modern conceptualizations of
strength, and he shared a very intelligent missive on the definition of "strength"
If I was the teacher I wished I could be, I could explain that I believe in the ability to
transfer an idea to another without the resistance or need for abstraction.
Unfortunately, I'm not. My intent isn't to convince people to avoid powerlifting or
barbell training or even to shun specific movements. But instead, I invite you to
consider the need for some form of resistance to trigger a decision or response
regardless of the subject. Most traditional strength and conditioning training methods
rely on a prescriptive list of to-dos and the promise of predictable results. These
methods overly simplify training advice to reduce a user's ability to (mis)interpret the
prescription. This "idiot-proofing" changes a theory into dogma, and advice into
authority, thus removing authentic teaching,
i.e. the guiding of attention towards the necessary details, from the process and
relationship entirely. Genuine learning is not about replication but about
understanding reliable truths, transferable assets, and universal principles.
So here is my best attempt: strength is derived from the ability to contract and
control your body maximally. Learning first to do this internally, without
resistance or load, will make the external projection of your strength an original,
creative power that is not contingent on the presence of external resistance.
If I was to alter this in my words..
Strength is the ability to move and control your body with minimal to maximal
force through space
If you were to simplify that even further
Strength is being able to control your own BodyMark also said something else
that stuck with me
I do not believe that powerlifting as a sport is the correct means of developing
strength to support performance and longevity in the general population.
We cannot ignore the importance and expression of strength as a useful guide
to living a long, fulfilling life.
It is worth noticing that the most popular metric (“how much do you squat?”) is
contrived from a subset of people that will be crippled by the time they retire
from their sport. In many aspects, powerlifting is to health and longevity as
bloodletting is to medical intervention.
I recalled I have posted upper body strength standards, and shoulder strength
standards, but not lower body. So here we are. These standards are holistic
standards, they guiding principle is developing the body's ability to produce maximal
force under its control.For the majority of people though, these standards will deliver
an impressive and all around functional level of muscle and strength.To note, I elected
NOT to include in isolation exercises, or difficult to find instruction for exercises that
overlap with other exercises. I could have added more, but these 7 cover all major
muscles of the leg.
1. Split Squat (with front foot flat), 10 reps with 1/2 bodyweightThe conventional
split squat delivers all the same benefits as an ATG squat, is a better muscle builder
because of the stability, and if you desire to push your flexibility to new levels, you
could progress it to the ATG version.As it stands, the Split squat can be done by
anyone, and is ideal for progressive loading. My preferred way of adding weight is a
weight vest (at least 20lbs) plus DBs.If you have particularly long legs, you may
benefit from doing these with the front and back foot elevated, which allows for
greater depth to be achieved in hip flexion.
2. Walking Lunges-10 reps each leg, with 1/2 added bodyweightWalking lunges
are an unparalleled exercise for lower body development, although they are often
avoided because they are "hard". They are also very easy to regress and progress.
Assuming you can do bodyweight lunges pain free, then you can begin adding
weight, with an eventual goal of using 1/2 your bodyweight (holding onto DBs or using
a barbell on the shoulders is the easiest way to load lunges)
I am NOT a proponent of doing lunges any heavier than half bodyweight. I have
occasionally seen bodybuilders do heavy lunges over the years, and it is impressive,
but in the long term I believe it contributes to joint breakdown in the hip. Because the
lunge is a dynamic motion with the hips going through full flexion and extension on
each rep, you can only add so much load before the sheer compression and
instability from the weight begins to interfere with the gait mechanics. Thus, the
heaviest I would ever suggest someone loaded these to is 1/2 bodyweight.
3. VMO Slant Board Squat-20 reps with with 50% of BodyweightThis one does
require equipment, but worth it. To explain why I favor this exercise; the slant board
elevates your heels, allowing for perfect ankle knee hip spine alignment with equal 45
and 90 degree angles between all of them, which results in perfect joint stacking and
load bearing. Unlike in a regular flat ground squat where many people must
compensate by learning their torso forward, in these you can stay entirely upright.For
loading, while I know the video shows a DB being held in a goblet position, and then
barbell behind the back, I do not care for either of those. My guiding principle is
always to make the exercise "joint friendly" and train the body in a more athletic
manner. I want to move Your body without feeling as though you are lifting an external
load.For that reason, I suggest loading this by holding DBs at the sides of the body,
and then adding a weight vest as well. The weight vest Ive found is the best way to
add weight, it feels far more natural and is much less awkward. The caveat is you
need a weight vest. An adjustable 20-40lb vest is an excellent investment.4. Hindu
Squat-20 reps in a set, capable of doing 10x10 setsThese have arguably been
done for thousands of years, and for good reason; they strengthen the knee through
a complete ROM and work the muscles of the leg in the most arguably functional way
possible, the ability to go from full knee flexion into explosive extension.If youve never
done these before, start by offsetting your bodyweight by holding onto something; a
trx, the frame of a power rack, whatever gives you stability.
The goal is to do 20 reps in one weight, and then be able to do 10x10 reps in about 10
minutes.If these becomes easy, you can add reps, but I prefer adding weight. A 20lb
weight vest makes a big difference in expended effort
5. Stiff leg DB Deadlift, 20 reps with 1/2 bodyweight, 10 reps with 100% of
bodyweightPerhaps it seems odd to include deadlifts after all my talk of training
natural movement mechanics unencumbered, but I still believe deadlifts have
immense utility. No other effectively works the hamstrings glutes and spinal
extensors all in concert with one another and develop them. The ability to bend at the
weight and straighten into an upright position is a rudimentary ability.The traditional
model of prioritizing heavy loading as a progression model is where I think people go
wrong with deadlifts. The heavier you load, the stiffer the spine and posterior chain is
required to become. If you rush this adaptation too fast, you end up with chronically
stiff tissues and joint segments that Lose flexibility/mobility over time and inhibit
locomotion (gait) and actual movement.Whats the alternative.Start "light". Develop
strength in the 10-20 rep range, and as you do become stronger, you can elect to
increase loading into lower rep ranges IF that is a desired goal.I prefer DBs for this as
they allow for a more natural pattern of movement as you can use a neutral position
with the weight. If you can do 100% of bodyweight eventually, and want to get
stronger, at that stage Id suggest using a trap bar, and then progressing that as far as
you wish6. Nordic Leg Curl, Controlled Eccentric with push back up for 10 reps,
eventually progressing to 5 reps unassisted, hamstring power only
These are hard. Im saying that first because in 11 years ever time I have had someone
do them, their hamstrings cramp almost immediately within a few reps, and they are
caught off the guard by the intensity of the contraction.Nordic leg curls are one of the
very very few exercises in exercises science that have robust evidence in improving
knee health and preventing injury. I do surmise that that could be a partial attribution
error. Maybe its not the exercise itself, but rather its the broader effect of
strengthening the lower hamstring muscle. Maybe leg curls are just as effective for
this (entirely possible, I dont know of any research on the subject though
currently).That said, one interesting phenomenon to note is that the fastest and most
explosive athletes, they tend to be very good at nordic leg curls. Basically they have
super strong hamstrings. And as nordics are about the the most challenging
hamstring exercise you could do, maybe they are the best to do for that reason.Be
advised, when you first attempt these, you will likely be doing 1 rep at a time, and
modifying them by lowering yourself down to an elevated surface. This is not a
movement that anyone makes rapid "gains" in.7. Single Leg Calf Raise-sets of 10
reps per leg, progressing to 20 reps per leg.
The simplest exercise on this list. Training the lower leg is an overlooked aspect of
athleticism, and neglected much of the time. Considering the foot is the interface for
all movement, and that the strength of the calf ankle directs the function of the foot,
its nonsensical to NOT train calves. Calf muscles and the ankle also play a role in
cardiovascular function, as they assist in sending blood back towards the heart. Weak
feet and weak calves=less than optimal circulation=reduced cardiovascular capacity.
En Summa
These standards should form the core of your training for your lower body, and once
achieved should be maintained for a lifetime.