Leg Exercise Progressions

There is no need for a list of the "10 Best Leg Exercises" when you understand how to select, progress, and regress exercises to fit your current abilities and optimize progress toward your goals. A sample program and an AI Program Generator are also included in the course. This course is built from a comprehensive systematic research review to ensure unparalleled accuracy, and research is also used to bust several common leg exercise myths:

• Are deeper squats better?
• Does hip anatomy affect foot placement?
• Unstable loads or unstable surfaces?
• Are unstable surfaces appropriate for power goals?

Course Introduction

This course discusses variations, progressions, and regressions of leg exercises for increasing lower body strength. More sophisticated leg workouts and leg day routines can be created with multiple variations of squats, split squats, lateral lunges, single leg exercises, bodyweight leg exercises, etc. Note that bridge progressions for glutes, deadlifts for hips, and reactive drills for foot placement, are covered in separate courses. Further, the optimal number of sets/exercise , exercises/session , and sessions/week , are also covered in separate courses.

This course features more functional movement patterns for improving leg strength than the leg presses, hack squats, leg curls (seated leg curls and prone hamstring curls), leg extensions (knee extensions), and/or other machines found in a gym setting that claim to "target" the glutes, hips muscles, or calf muscles. Further, this course includes detailed cueing, including foot placement during a squat (e.g. hips or feet shoulder width), how to tell the correct distance between the right and left foot during a reverse lunge, what to do with the left leg when doing a right leg single leg deadlift touchdown, or the optimal starting position for the hips during a dumbbell front squat. This course will provide a variety of ideas and concepts to use on leg day, during the leg workout portion of your routine, or during leg day home workouts.

Additionally, this course covers the functional anatomy of leg exercises for lower body strength, including the contribution of the hip muscles (e.g. glutes a.k.a. gluteus maximus and gluteus medius), knee muscles (e.g. quadriceps), ankle muscles (e.g. gastrocnemius and soleus), and core muscles (e.g. erector spinae, obliques, hip flexors, etc.). More advanced anatomical considerations include the contribution of core subsystems (e.g. deep longitudinal subsystem ), the use of lower body strength exercises during neuromuscular re-education (a.k.a. integration exercises), and the potential of over-active hip flexors or calf muscles to restrict motion and decrease performance. Further, this course is built from a systematic research review, it is pre-approved for credits toward the Certified Personal Trainer (CPT) Certification, and pre-approved for continuing education credits for movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.).

We hope this course inspires the inclusion of leg exercises for all goals in fitness, performance, and physical rehabilitation. For example, workouts for increasing glute and hamstring hypertrophy for physique athletes, routines to increase single-leg strength for powerlifters and field sport athletes, and the creation of home exercise programs for maintaining mobility, core strength, and reconditioning after lower extremity injury in a clinical setting.

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Course Summary Webinar
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Sample Routine
• Practice Exam
• Pre-approved 3 Credit Final Exam

Sample Lower Body Program for an Athlete

Routine 1 (4-8 weeks)

Goal: Lower Body Hypertrophy (Strength/Stability Supersets)

Acute Variables:

• Load: Moderate (75-90% 1-RM)/Light (60-75% 1-RM)
• Reps/set: 6-12/6-12
• Sets/exercise (or circuits): 1-5 circuits
• Rest between exercises: 60 seconds
• Rest between Circuits: 1-3 minutes (alternatively, can be performed in a circuit)
• Training time: 20 – 60 minutes (excluding warm-up).

Strength/Stability Super-sets Routine:

• Strength: Deadlift with Posterior Pull
• Stability: Transverse Plane Wobble Lunge
• Active Rest (Corrective, mobility not appropriate): Tibialis Posterior Activation

Routine 2 (4-8 weeks)

Acute Variables:

• Goal: Lower Body Max Strength/Power (Post-activation Potentiation Circuits)
• Load: (Heavy > 85% of 1-RM) (Light < 30% of 1-RM
• Reps/set: (1-5)(3-10)
• Sets/exercise (circuits): 2-6 circuits
• Rest between exercises: 1-2 minutes (note, exercise performed in circuit)
• Training Time: 20 – 45 minutes (excluding warm-up).

Max Strength Circuit Routine:

• Max Strength: Back Squat
• Active Rest (Core): Ball Plank
• Power: Depth Jump
• Active Rest (corrective/mobility not appropriate): Tibialis Anterior Activation

Squats and Stability Progressions:

1. Park, J. K., Lee, D. Y., Kim, J. S., Hong, J. H., You, J. H., & Park, I. M. (2015). Effects of visibility and types of the ground surface on the muscle activities of the vastus medialis oblique and vastus lateralis. Journal of Physical Therapy Science, 27(8), 2435-2437.
2. Han, D., Nam, S., Song, J., Lee, W. and Kang, T. (2017) The effect of knee flexion angles and ground conditions on the muscle activation of the lower extremity in the squat position. The Journal of Physical Therapy Science, 29, 1852-1855.
3. Andersen, V., Fimland, M. S., Brennset, O., Haslestad, L. R., Lundteigen, M. S., Skalleberg, K. and Saeterbakken, A. H. (2014) Muscle activation and strength in squat and Bulgarian squat on stable and unstable surface. Sports Medicine, 35, 1196-1202
4. Saeterbakken, A. H., & Fimland, M. S. (2013). Muscle force output and electromyographic activity in squats with various unstable surfaces. The Journal of Strength & Conditioning Research, 27(1), 130-136.
5. Li, Y., Cao, C., & Chen, X. (2013). Similar electromyographic activities of lower limbs between squatting on a reebok core board and ground. The Journal of Strength & Conditioning Research, 27(5), 1349-1353.
6. Lawrence, M. A., & Carlson, L. A. (2015). Effects of an unstable load on force and muscle activation during a parallel back squat. The Journal of Strength & Conditioning Research, 29(10), 2949-2953.
7. Ditroilo, M., O'Sullivan, R., Harnan, B., Crossey, A., Gillmor, B., Dardis, W. and Grainger, A. (2018) Water-filled training tubes increase core muscle activation and somatosensory control of balance during squat. Journal of Sports Sciences, 36(17), 2002-200

Comparing the Squat, the Lunge, and the Bulgarian Split Squat (and 3)

1. Stuart, M. J., Meglan, D. A., Lutz, G. E., Growney, E. S. and An, K. N. (1996) Comparison of intersegmental tibiofemoral joint forces and muscle activity during various closed kinetic chain exercises. The American Journal of Sports Medicine, 24(6), 792-799
2. DeForest, B. A., Cantrell, G. S. and Schilling, B. K. (2014) Muscle activity in single- vs. double-leg squats. International Journal of Exercise Science, 7(4), 302-310
3. Jones, M. T., Ambegaonkar, J. P., Nindl, B. C., Smith, J. A. and Headley, S. A. (2012) Effects of unilateral and bilateral lower-body heavy resistance exercise on muscle activity and testosterone responses. The Journal of Strength and Conditioning Research, 26(4), 1094-1100
4. McCurdy, K., O’Kelley, E., Kutz, M., Langford, G., Ernest, J., & Torres, M. (2010). Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. Journal of sport rehabilitation, 19(1), 57-70.
5. McCurdy, K., Walker, J., & Yuen, D. (2018). Gluteus maximus and hamstring activation during selected weight-bearing resistance exercises. The Journal of Strength & Conditioning Research, 32(3), 594-601.

Comparing Squats, Step-ups, and Single-leg Squats

1. Eliassen, W., Saeterbakken, A. H., & van den Tillaar, R. (2018). Comparison of bilateral and unilateral squat exercises on barbell kinematics and muscle activation. International journal of sports physical therapy, 13(5), 871.
2. Lubahn, A. J., Kernozek, T. W., Tyson, T. L., Merkitch, K. W., Reutemann, P., & Chestnut, J. M. (2011). Hip muscle activation and knee frontal plane motion during weight-bearing therapeutic exercises. International journal of sports physical therapy, 6(2), 92.

Comparing Unilateral Lower Body Exercise on Stable and Unstable Surfaces (and 3)

1. Krause, D. A., Elliott, J. J., Fraboni, D. F., McWilliams, T. J., Rebhan, R. L. and Hollman, J. H. (2018) Electromyography of the hip and thigh muscles during two variations of the lunge exercise: a cross-sectional study. The International Journal of Sports Physical Therapy, 13(2), 137-14
2. Krause, D. A., Jacobs, R. S., Pilger, K. E., Sather, B. R., Sibunka, S. P., & Hollman, J. H. (2009). Electromyographic analysis of the gluteus medius in five weight-bearing exercises. The Journal of Strength & Conditioning Research, 23(9), 2689-2694.

Comparing Gluteus Medius, Gluteus Maximus, Quadriceps, and Hamstring EMG Activity

1. Distefano, L. J., Blackburn, J. T., Marshall, S. W., & Padua, D. A. (2009). Gluteal muscle activation during common therapeutic exercises. Journal of orthopaedic & sports physical therapy, 39(7), 532-540.
2. Boren, K., Conrey, C., Le Coguic, J., Paprocki, L., Voight, M., & Robinson, T. K. (2011). Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. International journal of sports physical therapy, 6(3), 206.
3. Begalle, R. L., DiStefano, L. J., Blackburn, T., & Padua, D. A. (2012). Quadriceps and hamstrings coactivation during common therapeutic exercises. Journal of athletic training, 47(4), 396-405.

Squat Depth Research Review: Single-session Comparison (and 2)

1. Drinkwater, E. J., Moore, N. R., & Bird, S. P. (2012). Effects of changing from full range of motion to partial range of motion on squat kinetics. The Journal of Strength & Conditioning Research, 26(4), 890-896.
2. Bryanton, M. A., Kennedy, M. D., Carey, J. P., & Chiu, L. Z. (2012). Effect of squat depth and barbell load on relative muscular effort in squatting. The Journal of Strength & Conditioning Research, 26(10), 2820-2828.
3. Caterisano, A., MOSS, R. E., Pellinger, T. K., Woodruff, K., Lewis, V. C., Booth, W., & Khadra, T. (2002). The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. The Journal of Strength & Conditioning Research, 16(3), 428-432.
4. Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2016). A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyography amplitude in the parallel, full, and front squat variations in resistance-trained females. Journal of Applied Biomechanics, 32(1), 16-22.
5. Gorsuch, J., Long, J., Miller, K., Primeau, K., Rutledge, S., Sossong, A., & Durocher, J. J. (2013). The effect of squat depth on multiarticular muscle activation in collegiate cross-country runners. The Journal of Strength & Conditioning Research, 27(9), 2619-2625.
6. da Silva, Josinaldo J., et al. "Muscle activation differs between partial and full back squat exercise with external load equated." The Journal of Strength & Conditioning Research 31.6 (2017): 1688-1693.

Squat Depth Research Review: Comparing Training Periods with Quarter, Half, and Deep Squats

1. Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M., & Raastad, T. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. European journal of applied physiology, 113, 2133-2142.
2. Hartmann, H., Wirth, K., Klusemann, M., Dalic, J., Matuschek, C., & Schmidtbleicher, D. (2012). Influence of squatting depth on jumping performance. The Journal of Strength & Conditioning Research, 26(12), 3243-3261.
3. Weiss, L. W., FRX, A. C., Wood, L. E., Relyea, G. E., & Melton, C. (2000). Comparative effects of deep versus shallow squat and leg-press training on vertical jumping ability and related factors. The Journal of Strength & Conditioning Research, 14(3), 241-247.
4. Pallarés, J. G., Cava, A. M., Courel-Ibáñez, J., González-Badillo, J. J., & Morán-Navarro, R. (2019). Full squat produces greater neuromuscular and functional adaptations and lower pain than partial squats after prolonged resistance training. European journal of sport science, 1-10.
5. Rhea, M. R., Kenn, J. G., Peterson, M. D., Massey, D., Simão, R., Marin, P. J., ... & Krein, D. (2016). Joint-angle specific strength adaptations influence improvements in power in highly trained athletes. Human movement, 17(1), 43-49.
6. McMahon, G. E., Morse, C. I., Burden, A., Winwood, K., & Onambélé, G. L. (2014). Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. The Journal of Strength & Conditioning Research, 28(1), 245-255.
7. Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119, 1933-1942.

Dysfunction Correlated with a Loss of Squat Depth:

1. Kim, S. H., Kwon, O. Y., Park, K. N., Jeon, I. C., & Weon, J. H. (2015). Lower extremity strength and the range of motion in relation to squat depth. Journal of human kinetics, 45(1), 59-69.
2. Macrum, E., Bell, D. R., Boling, M., Lewek, M., & Padua, D. (2012). Effect of limiting ankle-dorsiflexion range of motion on lower extremity kinematics and muscle-activation patterns during a squat. Journal of sport rehabilitation, 21(2), 144-150.

Version Angle of the Hip:

1. Hoaglung, F. T., & Low, W. D. (1980). Anatomy of the femoral neck and head, with comparative data from Caucasians and Hong Kong Chinese. Clinical orthopaedics and related research, (152), 10-16.
2. Eckhoff, D. G., Kramer, R. C., Watkins, J. J., Alongi, C. A., & Van Gerven, D. P. (1994). Variation in femoral anteversion. Clinical Anatomy: The Official Journal of the American Association of Clinical Anatomists and the British Association of Clinical Anatomists, 7(2), 72-75.
3. Toogood, P. A., Skalak, A., & Cooperman, D. R. (2009). Proximal femoral anatomy in the normal human population. Clinical orthopaedics and related research, 467, 876-885.
4. Philippon, M. J., Ho, C. P., Briggs, K. K., Stull, J., & LaPrade, R. F. (2013). Prevalence of increased alpha angles as a measure of cam-type femoroacetabular impingement in youth ice hockey players. The American journal of sports medicine, 41(6), 1357-1362.
5. Saikia, K. C., Bhuyan, S. K., & Rongphar, R. (2008). Anthropometric study of the hip joint in northeastern region population with computed tomography scan. Indian journal of orthopaedics, 42(3), 260.
6. Sengodan, V. C., Sinmayanantham, E., & Kumar, J. S. (2017). Anthropometric analysis of the hip joint in South Indian population using computed tomography. Indian journal of orthopaedics, 51, 155-161.
7. Atkinson, H. D., Johal, K. S., Willis-Owen, C., Zadow, S., & Oakeshott, R. D. (2010). Differences in hip morphology between the sexes in patients undergoing hip resurfacing. Journal of orthopaedic surgery and research, 5, 1-5.
8. Koerner, J. D., Patel, N. M., Yoon, R. S., Sirkin, M. S., Reilly, M. C., & Liporace, F. A. (2013). Femoral version of the general population: does “normal” vary by gender or ethnicity?. Journal of orthopaedic trauma, 27(6), 308-311.
9. Pierrepont, J. W., Marel, E., Baré, J. V., Walter, L. R., Stambouzou, C. Z., Solomon, M. I., ... & Shimmin, A. J. (2020). Variation in femoral anteversion in patients requiring total hip replacement. HIP International, 30(3), 281-287.
10. Ezoe, M., Naito, M., Inque, T. (2006). The prevalence of acetabular retroversion among various disorders of the hip. The Journal of Bone and Joint Surgery. 88A (2). 372-379

Recommendations Correlated with Dysfunction:

1. Willson, J. D., & Davis, I. S. (2008). Lower extremity mechanics of females with and without patellofemoral pain across activities with progressively greater task demands. Clinical biomechanics, 23(2), 203-211.
2. Winslow, J., & Yoder, E. (1995). Patellofemoral pain in female ballet dancers: correlation with iliotibial band tightness and tibial external rotation. Journal of Orthopaedic & Sports Physical Therapy, 22(1), 18-21.
3. Lo, G. H., Harvey, W. F., & McAlindon, T. E. (2012). Associations of varus thrust and alignment with pain in knee osteoarthritis. Arthritis & Rheumatism, 64(7), 2252-2259.