Simple leg progression
Sometimes, knowing your limits can save your joints and a few injuries. I’ve rarely started doing squats with anyone on day one. There is always some kind of strength discrepancy. Not all exercises are made equal, so some might be better than others to fix those issues. Pick and choose some of these exercises to build yourself a few programs. They are listed from lowest to highest difficulty level.
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Quads |
Hamstring |
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DB step ups mid-calf level |
Swiss ball hip extension & curl |
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DB step ups knee level |
Swiss ball leg curl bi/unilateral |
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DB split squats front foot elevated |
Seated leg curl |
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DB split squats |
Lying leg curl bi/unilateral |
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Barbell split squats |
Standing leg curl |
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DB Walking lunges |
Kneeling leg curl |
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DB squats |
Romanian deadlift |
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Barbell squats |
Barbell deadlift |
These are only a few progressions for quads and hamstrings. With the lying leg curl alone, I have about 50+ variations such as plantar and dorsi flexed, toes in and out, 1 ¼, ½, etc. You can have a few months of workouts just with the list above, possibly making the weakest individual to one hell of a leg building machine.
Coach Eric
