Leg Strength Workout (JUST 2 EXERCISES!)

  • Published: 16 June 2015
  • Build athletic, strong legs by training like an athlete here

    When training for leg strength, you have to make sure you keep your leg workouts simple and focus less on the number of leg exercises and more now on the quality of the ones you perform. In this video, I show you a two exercise leg workout that can help you to build lower body strength and power. Additionally, this workout will help you to build functional athletic strength by teaching you how to push off the ground with maximum force from athletic leg positions.

    The two exercises in this leg workout are deadlifts and Bulgarian split squats. These are two of my favorite lower body movements you can do. The deadlift is great for helping you build strength in your entire posterior chain, from your feet to your fingertips. The first half of the exercise is essentially a standing leg press that requires great strength in your legs to get the bar off the ground.

    The second half of the exercise requires a strong hip drive and glute strength. In order to finish the pull you will need to drive your hips into extension while maintaining the rigidity and stability in your spine. Of course, your back plays a huge part in providing this stabilization, however without the necessary leg strength to start the exercise, you’ll struggle mightily to get the bar off the ground.

    The next exercise in this leg strength workout is my favorite, bulgarian split squat. This ground based exercise is one of the best ways to work your quads and include the help of your glutes during the initial portion of the lift as well. One of the keys to initiating the movement is to drive your chest forward as you start pushing up. This slight but key movement helps to power your push and improve your leg strength on the exercise.

    I work my way through each of these exercises, making sure not to perform too many wasteful reps on my way to my heaviest reps. One of the biggest mistakes people make is tiring themselves out too much on their way to their most productive reps. In a strength workout, those reps are going to reside at the top end of the weights you can handle. Once I reach that level, I stick to doubles for the duration of the workout. Five sets of two reps is my main focus, before I work my way back down attempting my best quality reps at each level.

    Same thing applies to the bulgarian split squats. I work my way up to my heaviest weight, which in this case is 95 pound dumbbells in each hand for 5-6 reps. I stayed there for 6 sets and then worked my way back down once again to my original 40 pound weights.

    If you are looking for a complete set by set, workout by workout approach to building athletic, strong legs be sure to head to http://athleanx.com and get your ATHLEAN-X Training System.

    For more leg workout videos and exercises to build bigger, athletic legs be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Comments • 1 304

  • Isaac Melgar
    Isaac Melgar  14 hours back

    Great video.

    • Laughtill YouCry277
      Laughtill YouCry277  1 days back

      *rolls up sleeves*
      Yea he's stacked

      • Jeremy  Rhoads
        Jeremy Rhoads  2 days back

        Great video

        • Nick Villeneuve
          Nick Villeneuve  5 days back

          Jeff should do a masterclass-everyone would benefit

          • Ruben Chairez
            Ruben Chairez  1 weeks back

            Man if i could bet what is your 1 rep max weight for deadlift ill say around 600lbs fcking impressive!

            • Chris C
              Chris C  1 weeks back

              Very few of us are worthy of this video

              • ATP Synthase
                ATP Synthase  1 weeks back

                This is my role model right here

                • Andrew Titcomb
                  Andrew Titcomb  3 weeks back

                  Jeff’s programs have changed my life. Love this dude. Thank you

                  • LimitIsIllusion
                    LimitIsIllusion  3 weeks back

                    I usually do squats, atg squats and lunges. That one legged squat looks magical for hips

                    • LimitIsIllusion
                      LimitIsIllusion  3 weeks back

                      I never understood why everyone hates leg day. It has always been the shortest workout with the least sets. I can’t wait for it. Chest and arm day/back day is just filled sets.

                      • fuckoff
                        fuckoff  3 weeks back

                        I bench and incline, 14-16 set of, is that too much

                        • Ryan Hugues
                          Ryan Hugues  1 months back

                          So no squats jeff

                          • Woffe
                            Woffe  3 weeks back

                            He has a knee problem which makes it very uncomfortable to squat for him.

                        • Dulk9
                          Dulk9  1 months back

                          tomorrow I'll try 80kg maybe one day will go to 100kg xD

                          • Erick Mercado
                            Erick Mercado  1 months back


                            • Phil Bar
                              Phil Bar  1 months back

                              Jeff - Always appreciate your tutorials. I see you have/had a Smith Machine. I’m tempted to get one to consolidate some equipment in my home gym. The negatives of limited/forced range of motion have me questioning the Smith Machine but seeing one in your home gym makes me wonder.... Thanks and take care.

                              • Duane Fernandes
                                Duane Fernandes  1 months back

                                Omg how strong are you

                                • Jonathan Ramos
                                  Jonathan Ramos  1 months back

                                  That was some smooth lift.

                                  • Ed B
                                    Ed B  1 months back

                                    Damn! Had no idea of your leg power!

                                    • Evan Sebesta
                                      Evan Sebesta  1 months back

                                      Where are the concentration curls?

                                      • Richard Goldberg
                                        Richard Goldberg  2 months back

                                        im startin to learn that size and strength are not the same thing as i see a big dude curling 20 pounds and yet if he trys to do heavier weight he cant and smaller dude deadlifting 300 pounds..... yup size and strength are not the same

                                        • Daniel Kris
                                          Daniel Kris  2 months back

                                          I’m surprised it wasn’t the squats!

                                          • joseph garrard
                                            joseph garrard  2 months back

                                            I cant imagine doing bulgarians with 80lb dumbells!

                                            • Greg Moir
                                              Greg Moir  2 months back

                                              In Soviet Russia; reps count you!

                                              • Damo
                                                Damo  3 months back

                                                I work a hard physical job, 70+ hours a week. I have some serious health issues. I do an upper lower split, 5-6 days a week in my garage. On leg day I do a glute warm up and squats and deadlifts are all I do. I feel like 8 sets of squats is pretty good.

                                                • Levi Paswaters
                                                  Levi Paswaters  3 months back

                                                  I love leg day like I love my wife

                                                  • Bennett Girard
                                                    Bennett Girard  3 months back

                                                    One question though, did Jeff do face pulls after this workout?

                                                    • Emil Vasilev
                                                      Emil Vasilev  3 months back

                                                      Hello if u ever reading. I NEED EMERGENCY LOWER LEG EXERCISE. FOR EXAMPLE GOD EAT MY ONES. THEY ARE SKINNY AS F.. K. HELP. ADVICE OR WHATEVER.I'm bulgarian but one leg squat sounds knee killer I meant u can get easily wrong with it.Not yet subscriber too.

                                                      • Changfu Li
                                                        Changfu Li  3 months back

                                                        Jeff looks much bigger than now!

                                                        • Mike Larue
                                                          Mike Larue  3 months back

                                                          Jeff's got a shirt on, but sleeves pulled up. "Suns out, guns out"

                                                          • josh pinon
                                                            josh pinon  3 months back

                                                            If you don’t count your reps how do you make sure you’re keeping it even? Which I would think would be the point of training unilaterally

                                                            • Ignacio Aspe
                                                              Ignacio Aspe  3 months back

                                                              Legs: OMG! Let's do this thing
                                                              Lower back: LOL

                                                              • vaibhav saxena
                                                                vaibhav saxena  4 months back

                                                                2nd exercise seems to put much tension on knees. Is that safe?

                                                                • thesmellyranga
                                                                  thesmellyranga  4 months back

                                                                  Ive been doing bulgarian split squats with a bar. Is that bad?

                                                                  • Uncle Ruckus
                                                                    Uncle Ruckus  5 months back

                                                                    Jeff, how come your knees are in the way on your way down of your deadlift? My friend has the same problem and I told him he needs to stretch his hamstrings for a while. But surely your hamstrings are flexible enough?

                                                                    • Julian Johnson
                                                                      Julian Johnson  5 months back

                                                                      I prefer not to lean forward on Bulgarians as my glutes tend to grow more than my quads. I want to emphasize quad development. Is that wrong or dangerous?

                                                                      • muliawan purnomo
                                                                        muliawan purnomo  5 months back

                                                                        You are strong. The Bulgarian squat is the best leg exercise, hands down

                                                                        • Michele Kurlan
                                                                          Michele Kurlan  5 months back

                                                                          hmmmm..watching jeff's videos kinda turns "form follows function" around in my mind. Any thoughts?

                                                                          • Rosh Lepz
                                                                            Rosh Lepz  5 months back

                                                                            Is this ok for women

                                                                            • Kevin Olsen
                                                                              Kevin Olsen  5 months back

                                                                              I’m more concerned with the fact that Jeff says he’s moving! We won’t see that amazing man cave home gym!!!

                                                                              • Emilie Peeters
                                                                                Emilie Peeters  5 months back

                                                                                Hi Jeff, what about including slow descents with the deadlift? Will they help more with hypertrophy, strength or are they a high injury risk? Also how deep (more dorsiflexion) should you start/lower it?

                                                                                • Oscar Flyer
                                                                                  Oscar Flyer  5 months back

                                                                                  My deadlift is around 100, Jeff´s just warming up with that. Strong Mofo!

                                                                                  • napischu
                                                                                    napischu  5 months back

                                                                                    Where can I get rainbow colored boomboxes for my one legged squats?

                                                                                    • ccmkoho
                                                                                      ccmkoho  5 months back

                                                                                      It’s more than feeling the ground. If you have “cushion” type sneakers on then they absorb some of the initial drive. Riptoe covers this in a few of his vids. Wooden sole lifting shoes with ankle support are probably the best alternative

                                                                                      • Angel Velasquez
                                                                                        Angel Velasquez  6 months back

                                                                                        Do you have workouts for kickers

                                                                                        • Anna Maria Tammaro
                                                                                          Anna Maria Tammaro  6 months back


                                                                                          • Nhat
                                                                                            Nhat  6 months back

                                                                                            I'm not really good at english, so anyone can explain it for me, please, so as I understand is he's trying to do 5 sets of 5-6 reps up to his biggest weight, then stay there and do 5 sets of 2 reps and then do 5 sets of 5-6 reps on the way down of weight, right?

                                                                                            • Jeffrey Rubish
                                                                                              Jeffrey Rubish  5 months back

                                                                                              You are correct that in the written description he does go gradually back down in weight after doing his max amount. You wouldn't have to do that, if course.

                                                                                            • Nhat
                                                                                              Nhat  5 months back

                                                                                              @Jeffrey Rubish thanks for your explaination, but have you read the description, it's a bit difference to the video so it makes me a bit confuse

                                                                                            • Jeffrey Rubish
                                                                                              Jeffrey Rubish  5 months back

                                                                                              He does just one set for each leg at each amount of weight. He is not dropping weight and doing more lifts, it is just increasing the weight for each set until you get to your heaviest weight and you are done.

                                                                                          • RAJANIKANT VERMA
                                                                                            RAJANIKANT VERMA  6 months back

                                                                                            tnq sir

                                                                                            • Daunte Hodgins
                                                                                              Daunte Hodgins  6 months back

                                                                                              For an old guy he’s fucking strong!