Lower Body Home Workout - ASS like granite - Yes please :-)

Do you train Legs on the regs??

If you train in a commercial gym, you’ve probably noticed most gym go-ers don’t train their legs. You might be the only one using the Power Rack for Squats and maybe you’ve seen guys with a huge upper-body but toothpick legs. (Unlike the Underground Gym in Brighton where the Squat racks are always full!)

This is why those big baggy trousers the guys with the massive torsos were so popular.

But did you know that the legs, along with the glutes, contain some of the largest muscles in the body, heavy-resistance leg workouts do a lot to stimulate growth hormones and testosterone, which benefit muscle growth all over the body. Here are my five favourite tips along with a home workout that will keep your booty solid as a rock.


1. More Muscle. You can find studies showing that Squats & Deadlifts increase the release of Growth Hormone & Testosterone more than any other exercise. These are natural muscle building hormones.


2. Bigger Upper-body. Squats & Deadlifts work your whole body, not just your legs. Quick examples of how they stimulate upper-body growth too:

  • Your arms squeeze the bar hard during heavy Squats & Deadlifts.
  • Your abs work hard at stabilizing the weight during Squats.
  • Your chest muscles tense hard during heavy Deadlifts.

If you can’t train your upper-body because of an injury, you can prevent muscle loss in your upper-body by doing heavy Squats & Deadlifts.


3. More Strength. Stronger legs and core muscles will increase your strength on upper-body lifts and thus help upper-body muscle development. Quick examples of how Squats & Deadlifts can cause strength gains on your other lifts:

  • Leg drive matters on the Bench Press. Stronger legs means more leg drive and a bigger bench, and thus bigger muscles.
  • Squats & Deadlifts strengthen your legs & lower back. These muscles help you stay strong during the Overhead Press.


4. Symmetry. If you have a big upper body and a set of tooth picks for legs when the sun comes out you will look ridiculous in a set of shorts.


5. … Mental Strength. Here’s the real reason why people don’t train their legs: it’s physically & mentally hard. That’s why doing Squats and Deadlifts will build your mental endurance & character like no other exercise.


Running on it’s own Doesn’t Count! 

Running, cycling or football  will never work your legs like Squats & Deadlifts do. Include both exercises in your routine ( I like to add Running in  before I squat ) and you’ll see how you’ll get better at sports and how your upper-body will improve.

Lower Body Home Workout

The Workout

Set your timer for 6 minutes and do as many rounds as possible (AMRAP).

  • 10 X Squats
  • 5 x Static Lunges Each Leg
  • 5 x Kick Out Each Side
  • 10 x Hip Thrust
  • 10 x Calf Raises