Legs & Lower Body in Advanced

The back squat is the undisputed king of leg exercises, building maximum lower body mass and athletic power through a deep, loaded hip and knee flexion pattern. No other single movement recruits as much total muscle mass below the waist.

With the rear foot elevated, the Bulgarian split squat creates exceptional stretch and loading in the hip flexors and quads of the working leg while demanding core stability. Many strength coaches consider it superior to back squats for hypertrophy due to the unilateral loading and deeper range.

The Nordic hamstring curl is one of the most effective hamstring exercises in sports science, with research showing it reduces hamstring strain injury rates by up to 51% in athletes. It eccentrically loads the hamstrings under extreme lengthened tension — a stimulus that standard leg curls cannot replicate.