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
  • Hobbies and Style Hobbies and Style

Comments • 1 361

  • 3 name changes allowed every 90 days.

    Why r your plates fake?

    • Poo In Da Loo
      Poo In Da Loo  3 weeks back

      When Jeff deadlifts he doesn't lift the bar up, he presses the rest of the world down.

      • ssj2sensui
        ssj2sensui  1 months back

        Since my work/ home schedule is limited for my life, this makes great use of my time before I go to work :)

        • Zetsuke4
          Zetsuke4  2 months back

          he is crazy strong!

          • mark nicholson
            mark nicholson  2 months back

            awesome Jeff!Thank you

            • T_Dub
              T_Dub  2 months back

              Beast mode

              • Red Falcon
                Red Falcon  2 months back

                I do all of my leg workouts barefoot, or in non-slip deck shoes. If I am in public I wear wrestling shoes or Reebok CrossFit shoes that look like the old flat-soled basketball shoes from the 70's. Other shoes with thicker cushioned soles always make me feel like I am sinking in mud and throws me off balance.

                I think I will try the Bulgarian split squat. Having trouble getting low enough on my barbell squat because my left knee catches at a certain point as a result of ligament reconstructive surgery, the loss of the ACL, calcification of the PCL, and the repair of the ligament along the inner side of the knee that was stapled back to the bone. Used to be able to squat to my heels, now I can't even get to 90 degrees with weights.

                • Carl Johnson
                  Carl Johnson  2 months back

                  You’re wearing a shirt!!!!!

                  • KARATE MEANS LIFE
                    KARATE MEANS LIFE  2 months back

                    As you said to failure i trained right from the first set to failure but i wasnt able to do my second set in fact it was just 1rep for the second set jeff please explain why did this happen?

                    • Steve Parker
                      Steve Parker  2 months back

                      Juff only guy i see that uses toasters for Dumbells.😅

                      • Nick Halhead
                        Nick Halhead  2 months back

                        Hey Jeff I'm having knee issues crepitous but I want to train legs. What do you recommend?

                        • Wilander Xavier
                          Wilander Xavier  2 months back

                          9:18, Jeff uses all his fingers in pairs to signify the number two (2) to maintain muscle balance.

                          • bbrock RailFan
                            bbrock RailFan  3 months back

                            Sorry guy you are a fantastic trainer , smart and have great ideas but your leg training is not working for you. Your upper body is way more advanced compared to your legs. I am sure you are an expert at form and function. I am thinking you train them too often, due too many bullshit low intensity sets and silly shit like lunges. Legs WILL NOT grow unless they are trained with fairly high rep too failure sets in a failry breif time period. Doing too many exercises is a recipe for thin ripped legs and that is about it.

                            • Ian Barrett
                              Ian Barrett  3 months back

                              He’s a lot bigger here

                              • Bad Xerge
                                Bad Xerge  3 months back

                                I wonder if stem cells would do something for your knees, one of my knees isn't well either, same for my lower back, and I saw Joe Rogan talk about him using stem cells the other day, I wonder if it would help.

                                • Edgar Estrada
                                  Edgar Estrada  3 months back

                                  Jeff, at what point should one use a belt??

                                  • Nicram
                                    Nicram  3 months back

                                    Can't recognize who this is with the shirt on. :(

                                    • X3MCTZN
                                      X3MCTZN  3 months back

                                      9 years ago I did the Bulgarian Squat on a smith machine due to loosing balance then I moved to dumbells still loosing balance ^^
                                      I wonder if Bulgarians love this exercise or Hate it?!

                                      • Steven Enno
                                        Steven Enno  3 months back

                                        Literally the only thing I think I could ever critique you on would be reversing your grip while doing this. You and I both know the injury risk to the golgi tendon when you deadlift like that with your bicep turned out.

                                        But. You’re the master sensei so I shall zip my lip

                                        • William O'Connell
                                          William O'Connell  3 months back

                                          Do you have an at home training plan?

                                          • Ameer
                                            Ameer  4 months back

                                            Those dumbbells look like plumber's tool box

                                            • jjmah7
                                              jjmah7  4 months back

                                              Lots of people seem shocked at his deadlift - and it IS impressive, idc who you are - but look at him. He’s really short and insanely muscular. I’m in no way surprised whatsoever.

                                              • Marco Rodriguez
                                                Marco Rodriguez  4 months back

                                                I though deadlifts was for back days

                                                • Isaac Melgar
                                                  Isaac Melgar  4 months back

                                                  Great video.

                                                  • Laughtill YouCry277
                                                    Laughtill YouCry277  4 months back

                                                    *rolls up sleeves*
                                                    Yea he's stacked

                                                    • Jeremy Rhoads
                                                      Jeremy Rhoads  4 months back

                                                      Great video

                                                      • Nick Villeneuve
                                                        Nick Villeneuve  4 months back

                                                        Jeff should do a masterclass-everyone would benefit

                                                        • Ruben Chairez
                                                          Ruben Chairez  4 months back

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

                                                          • ATP Synthase
                                                            ATP Synthase  4 months back

                                                            This is my role model right here

                                                            • Andrew Titcomb
                                                              Andrew Titcomb  5 months back

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

                                                              • LimitIsIllusion
                                                                LimitIsIllusion  5 months back

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

                                                                • LimitIsIllusion
                                                                  LimitIsIllusion  5 months 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  5 months back

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

                                                                    • Ryan Hughes
                                                                      Ryan Hughes  5 months back

                                                                      So no squats jeff

                                                                      • Woffe
                                                                        Woffe  5 months back

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

                                                                    • Dulk9
                                                                      Dulk9  5 months back

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

                                                                      • Erick Mercado
                                                                        Erick Mercado  5 months back


                                                                        • Phil Bar
                                                                          Phil Bar  5 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  5 months back

                                                                            Omg how strong are you

                                                                            • Jonathan Ramos
                                                                              Jonathan Ramos  5 months back

                                                                              That was some smooth lift.

                                                                              • Ed B
                                                                                Ed B  5 months back

                                                                                Damn! Had no idea of your leg power!

                                                                                • Evan Sebesta
                                                                                  Evan Sebesta  5 months back

                                                                                  Where are the concentration curls?

                                                                                  • Richard Goldberg
                                                                                    Richard Goldberg  6 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  6 months back

                                                                                      I’m surprised it wasn’t the squats!

                                                                                      • joseph garrard
                                                                                        joseph garrard  6 months back

                                                                                        I cant imagine doing bulgarians with 80lb dumbells!

                                                                                        • Greg Moir
                                                                                          Greg Moir  6 months back

                                                                                          In Soviet Russia; reps count you!

                                                                                          • Damo
                                                                                            Damo  7 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  7 months back

                                                                                              I love leg day like I love my wife

                                                                                              • Bennett Girard
                                                                                                Bennett Girard  7 months back

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