The Best Leg Exercises For Toning

Here is literally everything you need to know about the best leg exercises for toning because…

You’ve likely heard of the popular saying, “Don’t skip leg day!”

And it’s clear why this saying has become so well-known because…

No matter who you are, everyone can benefit from having more leg muscle and strength.

However, if you still have any doubts as to whether you should train your legs or what the purposes of training your legs are, here are a few reasons why:

• Your legs are the foundation of your entire body. Whether you’re going to be using them to walk, run, lift, or perform athletic movements, strengthening your legs will aid all of the above.
• Your legs make up half of your body. Could you imagine going up to someone and saying I don’t train half my body? No, because it sounds ridiculous.
• Having more muscular legs never hurt anyone. If you’re looking to make your legs look more muscular, toned, defined, shapely, then look no further because building more leg muscle will accomplish all of those things.
• You skip leg day, bro? I am not saying to specifically judge anyone for not training legs. This is entirely up to the individually, however, I will say this knowing the reality of how the vast majority of people are. You can be as bricked up as an entire house, but the moment people see small legs, all of your upper body work will be discredited.

Everything from functionality to aesthetics, there are no drawbacks to having more leg development (besides having to shop for new clothes and leggings of course).

This is exactly why I have crafted this article, The Comprehensive Guide To Building Strong and Defined Legs.

And in this article, you can expect to read about:

• The anatomy of each of your leg muscles and their functions
• Exercises and movement patterns to target each muscle group
• What your diet should look like to build your legs

Also, just a heads up that if came for information on building glutes, this will not be covered in this article.

However, I do an entire 5,000+ word article specifically talking about how to build your glutes here 🙂

Now, without further ado, let’s dive in.

The Best Leg Exercises For Toning The Front Of Your Legs – Quads Anatomy

First up is likely the most popular leg muscle: the quadriceps or “quads” for short.

It makes sense though, we tend to only see the front side of our bodies whenever we look in the mirror.

These muscles are also one of the biggest muscle groups in the body.

But let’s go ahead and talk more about the quads.

Quadri- meaning “four” and -ceps meaning “heads.” Combine these and we have the phrase “four heads.”

Which if we take a look at how many muscles the quadriceps has, it has four heads (parts). Crazy, right?

The four heads of the quads are as follows:

• Rectus femoris – the only quad muscle that crosses the hip joint (as shown above) and also functions as a hip flexor
• Vastus medialis – often known as the “teardrop” muscle
• Vastus lateralis – often known as the outer “sweep” of the quad
• Vastus intermedius – not well known because it’s under all the other quad muscles

Now, that we know what the quad muscles look like and what each of them is called, let’s discuss how to best train them.

The main function of the quads is going to be knee extension with the exception of the rectus femoris also doubling as a hip flexor. However, nuances aside, this is basically what the quads do:

The current research points to there are no way to isolate or bias any of the specific quad muscles with the exception of the rectus femoris.

This means that all of the “vastus” muscles are worked in all exercises that involve knee extension such as:

• Leg Extensions
• Squats
• Leg Presses
• Lunge
• Split Squats

However, the rectus femoris is special because it is what we call a “biarticulate muscle.”

This is just a fancy way of saying that this muscle cross two joints, in this case, it crosses both the knee and the hip.

This means in any movement that involves simultaneous knee flexion/extension and hip flexion/extension (i.e. squats), the rectus femoris won’t change length and therefore doesn’t get loaded through its range of motion during that movement.

So your next question would probably be: “So how do I train the rectus femoris then?”

In order to train any biarticulate muscle, because it crosses two joints, then the solution would be to fix one joint and have no movement from it.

In this case, we would want to get knee flexion/extension while fixing the hip joint in place.

The top 2 (and likely the only 2) exercises to train the rectus femoris would be:

• Leg Extensions
• Sissy Squats

Both of these lock your hips into place and are just pure knee extension movements.

As discussed in my glute building article, we want to be training muscles with different movements that provide different resistance profiles.

This simply means that we want movements that stress the muscles at different points of the movement.

In this article, we’ll discuss these movements that stress the muscle in its shortest position to the most lengthened position.

The Best Leg Exercises For Toning The Front Of Your Legs – Exercises For Quads

Leg Extensions

There honestly isn’t a single better exercise than leg extensions that allows you to train the quads (especially the rectus femoris) in their shortened position, offers a high degree of stability (so that you can train close or to failure), and literally trains the sole function and purpose of the quads (to extend the knee).

Now, to and an extremely FAQ I get about leg extensions:

“Are leg extensions bad for your knees?”

It depends.

Leg extensions do place a lot of forward stress on your knee joint, but it’s only a problem if you have had previous knee issues.

One thing to be wary of while doing leg extensions is if you have had previous ACL injuries.

Otherwise, have at it because you’re missing out on quad gains if not.

Exercise Cues:

• Pull on handles to keep hips locked into seat
• Don’t turn toes in or out, keep toes up and ankles neutral
• Pause at top to properly load quads in short position

Sets: 2-4

Reps: 8-12

Quad Leg Press

The leg press is also a great choice to strengthen and build your legs because:

• Offers a high degree of stability
• You can use it to bias and target different muscles depending on your setup and execution
• You can train to or near failure without having other muscles compensate

A common leg press-related FAQ I get is:

“Is it fine to use the leg press to build legs? I feel like it’s cheating versus squatting, etc.”

It is absolutely fine.

I don’t where the rumor started, but you’re literally using your legs to press against a lot of weight.

There isn’t any inherently “cheating” about using the leg press over other leg exercises.

In fact, I would argue that if your goal is to maximize your muscle growth (hypertrophy), you should use exercises that don’t require your muscles to provide too much stability for you.

That way, all you need to worry about is strapping yourself into the machine, nailing your setup and execution, and going to town and making all kinds of gains.

Oh yeah, and the leg press is best for challenging the quads in their mid-lengthened position (not at the very beginning or end of the movement, but somewhere in between).

Exercise Cues:

• Pull handles to keep yourself locked in to prevent posterior pelvic tilt (PPT)
• Feet low and close on platform
• Feet flat on platform at all times
• Feet can be turned out slightly to get maximal knee flexion
• Think about doing a “leg extension” while pushing up

Sets: 2-4

Reps: 8-12

Heel Elevated Barbell Squat

For the most part, squats are going to be a quad-dominant movement (however, you can make them “more glutes” depending on your setup and execution, but they are a much better quad than glute movement due to the mechanics).

With this in mind, we can add heel elevation to add even more quads into the equation so that we can get the most out of this movement.

The addition of heel elevation will allow most people to get more knee flexion which means a more lengthened quad without the need for extra ankle mobility.

Exercise Cues:

• Core braced, neutral spine
• I would recommend wedges > plates to elevate your heels for more stability
• Drive knees as forward as possible until your hamstrings touch your calves and come up
• Maintain upright torso and minimize the amount your hips shoot back

Sets: 2-4

Reps: 6-10

Hack Squat

The hack squat (in my opinion and experience at my gym at least) is one of the most underrated and underutilized pieces of equipment.

It’s a great substitute for your typical squat movements because:

• It offers a high degree of stability (starting to notice a pattern here?)
• Can be easily set up to bias and target specific muscles (I like it best for quads)

If you set it up properly as shown below, you can get it to target your quads in their fully lengthened position.

Along with that, because you get a lot of stability and bracing with the machine, you are able to train your quads to their full extent without having other muscles like your adductors or glutes compensate versus a free-weight squat.

Exercise Cues (for maximum quad bias):

• Feet low-ish on the platform
• Initiate movement by driving knees forward
• Lower until you hamstrings contact with top of calves and you achieve maximal knee flexion
• Make sure entire foot is contacted with platform during entire movement

Sets: 2-4

Reps: 6-12

Quad Split Squat

Some people might find that unilateral (single leg) movements fit their bodies better.

Unilateral movements also typically allow for a better range of motion to really nail the lengthened position because one leg is out of the way.

The only drawback is that you will need to take up double the time for a given exercise lol.

If you want your life to suck make sure to give these split squats try 😉

Exercise Cues:

• Use a wedge (preferred) or a weight plate to elevate front heel to get more knee flexion
• Stay upright to minimize hip flexion
• Drive knee as forward as possible and drive up and back during concentric
• Elevating back foot to about mid-shin level

Sets: 2-4

Reps: 8-12

Tippy Toe Squats

Exercise Cues:

Points of Performance

• Keep torso mostly upright, don’t excessively lean forward
• Use something for stability, don’t try to balance fully by yourself
• Initiate movement by driving knees forward
• Go down until hamstrings touch calves and come back up

This is an excellent exercise that will most certainly give you a solid quad workout with just bodyweight.

However…if you happen to be one strong mf-er, then you might want to attempt sissy squats…

Sissy Squat

Just a fair warning that the name “sissy” squat is very misleading.

There is absolutely nothing sissy about these.

Only the well-seasoned and/or adventurous lifter should attempt these.

However, this exercise is definitely one of the few exercises that really allows you to get full knee flexion.

It is also the only exercise where you can hit the rectus femoris in its lengthened position.

Exercise Cues:

• Keep hips locked into extension
• Drive knees forward to achieve full knee flexion
• Use a pole, etc. for just enough stability
• Do not load these with weight, just progressive overload by adding more bodyweight reps

Sets: 2-4

Reps: However many you can do with bodyweight 🙂

The Best Leg Exercises For Toning The Back Of Your Legs – Hamstrings Anatomy

Alright, now let’s talk hammies.

One of the most underrated and undertrained muscles (partially to blame for the fact that we can’t “see” these muscles right away because we as people tend to pay attention more to the things that we see more often, go figure right?).

This then inevitably leads to muscle imbalances (both aesthetically and functionally) which lead to unnecessary injury or pain down the road.

For one, all muscles typically come in pairs in terms of their function.

In this example, the quads and hamstrings are known as antagonist (opposing) muscles.

Whatever movements the quads perform in the body, the hamstrings generally do the opposite movement.

Because of this, we want balanced strength and muscle in order to best prevent injury.

For two, the hamstrings are extremely important in eccentrically contracting during gait. (Which is just a fancy way of saying they produce a lot of stability and force absorption when you’re walking and running)

As for the anatomy of the hamstrings, here it is:

There are three parts to the hamstrings: semimembranosus, semitendinosus, and the biceps femoris.

If we take a closer look, we can see that the semitendinosus, semimembranosus, and the long head of the biceps femoris all attach to the hip bone while the short head of the biceps femoris attaches onto the femur (thigh bone).

Why does this matter?

Because just like as we discussed with the rectus femoris, these muscles are biarticulate (crosses two joints) meaning we’ll need to incorporate different exercises to train different parts of the hamstrings.

Given this information, this means that the three heads of the hamstrings that cross the hip joint are best trained during hip hinge/extension movements because this movement the hip joint while keeping the knee joint fixed.

Whereas the short head of the biceps femoris will be trained using any knee flexion movement.

So now that we know all that, what does the function of the hamstrings look like in real-time?

If you pay real close attention to these GIFs, then you may be able to figure out what exercises/movements are going to best train the hamstrings 😉

The Best Leg Exercises For Toning The Back Of Your Legs – Exercises For Hamstrings

Seated Leg Curl

If I only had to pick one exercise for a combination of full hamstring development along with maximal efficiency, it would be the seated leg curl.

This is because the setup of the machine allows you to hit all heads of the hamstrings while also providing a lot of stability and bracing in order to train the hamstrings very hard simultaneously.

Using the example picture above, the seated leg curl machine locks you into hip flexion.

By doing this, this lengthens the three hamstring heads that cross the hip.

This in combination with performing knee flexion allows you to train all of the parts of the hamstrings with one swift movement.

Exercise Cues:

• Lean forward to lengthen hamstrings
• Toes up and neutral
• Hold squeeze and control negative

Sets: 2-4

Reps: 8-12

Stiff Leg Deadlift (SLDL)

As much as I wish that I could say that only one exercise is needed for maximal muscle development, this isn’t the case.

While the seated leg curl trains the knee flexion function part of the hamstrings, the hamstrings also help perform the hip hinge/extension movement.

“What’s the difference between a SLDL and a Romanian Deadlift (RDL)?”

A tiny difference in the setup makes a huge difference in execution.

In a typical RDL, you’re looking for some knee flexion in order to put the hamstrings in a shortened and disadvantaged position so that you can better lengthen and load the glutes more.

So if we want more hamstring engagement, we want no knee flexion while also performing hip flexion/extension to disadvantage the glutes and lengthen the hamstrings to load them more.

Exercise Cues:

• You can do with either a barbell or dumbbell
• Neutral spine, don’t extend neck, keep chin tucked
• Minimize knee flexion, push hips back, once hips stop moving back, that is end of ROM

Sets: 2-4

Reps: 6-10

Lying Leg Curl

Lastly, we have the lying leg curl.

This machine can be a good alternative to the seated leg curl if you don’t have access to one of those.

However, if we compare this to the seated leg curl, the lying version disadvantages all of the hamstring muscles that attach to the hip.

So if you do only have access to the lying leg curl, be sure to add some sort of hip hinge/extension movement to your program.

Exercise Cues:

• Drive hips into pad and keep them locked in to stabilize hips
• Drive ankles into butt and hold contraction

Sets: 2-4

Reps: 8-12

The Best Leg Exercises For Toning Your Inner Thighs – Adductors Anatomy

People constantly talk about building their quads, hammies, and glutes, but never the adductors.

When in reality, your adductors are one of the biggest and strongest muscles in your body.

They actually contribute more to the shape and size of your thighs than you might have expected.

Also, strengthening as many leg muscles as you can overall results in you becoming stronger and more resilient to pain and injury.

And just in case you didn’t catch on, the adductors perform…adduction.

Which is the action of bringing your legs together toward the midline of your body.

An easy way to distinguish between ADduction and ABduction is to think adduction is ADDing your legs together while abduction is like an alien “abducting” you away.

As you can see from the anatomical picture, the adductors are a large group of several muscles.

However, when we simplify it, only two groups of muscles need to be addressed.

The first group consists of the pectineus and the adductor brevis.

These are both smaller adductor muscles while the other ones (adductor longus, adductor magnus, and gracilis) are larger.

This is great news because this means we only need two types of movements to get all of our bases covered for training the adductors!

1. Pressing movements (which will train the adductor longus, magnus, and gracilis) such as:
   1. Adductor walking lunges
   2. Balanced back squats
   1. Adductor leg press
   2. Lateral lunges
2. Adduction movements (which will train the pectineus and adductor brevis) such as:
   1. Adductor machine
   2. Cable adductions

The Best Leg Exercises For Toning Your Inner Thighs – Adductors Exercises

Adductor Walking Lunges

Exercise Cues:

• Long stride
• Lean forward
• Drive “forward” rather than “up”
• Push knee outward as you’re lunging to lengthen adductors

Sets: 2-4

Reps: 12-15 (per leg)

Balanced Back Squats

Exercise Cues:

• Your typical back squat
• Relatively equal amount of knee and hip flexion depending on your structure
• Core braced
• Neutral spine
• Squat low enough to stay in active ROM

Sets: 2-4

Reps: 6-10

Adductor Leg Press

Exercise Cues:

• Feet high and wide
• Toes pointed out slightly
• Don’t go so low that butt and back come off pad

Sets: 2-4

Reps: 8-12

Adductor Machine

• Pretty straightforward
• Hold squeeze for 2 seconds

Sets: 2-4

Reps: 12-20

Cable Adductions

This is a good sub if you don’t have access to an adductor machine at your gym.

Exercise Cues

• Keep ankle dorsiflexed (pointed up)
• Soft knee lock
• Hold squeeze for 2 seconds

Sets: 2-4

Reps: 12-20

The Best Leg Exercises For Toning Your Lower Leg – Calves Anatomy

Now, onto one of the most misunderstood muscles of all time…

Calves…

A lot of people think only the genetically blessed can have big calves or that they’re poor responders to weight training (and I used to be one of these people).

However, this couldn’t be further from the truth.

If you really think about it, every single muscle in the body is genetically based.

So why would calves be any different?

Here’s the simple (yet harsh) truth.

If you’re not seeing calf development, then you’re not training calves correctly.

But after reading this article, you’ll be well on your way to transforming your calves into cows.

Now, let’s talk calf anatomy.

The two main muscles of the calves (as shown above) are the gastrocnemius and soleus.

Their main function in the body is going to be plantarflexion or this motion:

In addition, the gastrocnemius, because it crosses the knee joint, also assists in knee flexion (specifically the 15 degrees in case you were wondering).

However, any calf raises variation will train both the gastrocnemius and soleus.

So as far as exercise selection goes…most people are on the right track.

But here’s where most people go wrong…

If you look anything like this doing calf raises…

(Okay, I couldn’t find a GIF that accurately represents what I’m trying to say, but basically, if you’re bouncing up and down for dear life, then your calf training isn’t very effective.)

The reason for this is because the Achilles tendon (the big tendon in the back of your ankle) is the largest tendon in the body so it stores a lot of elastic energy.

Which makes sense because we use our legs a lot and the elasticity helps our body conserves energy overall.

However, in the context of trying to build our calves, we actually want our calves to producing the most force against the weight, not the stretchiness of our tendons.

So if you want big calves, then read this carefully and apply this philosophy for all of your calf training going forward.

• Control the eccentric for 2-3 seconds. Yes, 2-3 full seconds. This ensures that your muscles being loaded with control.
• Hold the stretched position for 5 seconds. Yes, five whole seconds. I know. This sounds like a lifetime. But we want to get rid of the stretch/elastic reflex from the Achilles tendon and ensures the calf muscles are producing the force to go up.
• When you’re going up, think about driving the ankles forward rather than straight up. This will help get the calves fully shortened into its full ROM.
• Hold the top position for 2 seconds.

From here on out, any way you play it, your next set of calves will absolutely burn and suck, but if you stick to the tempo and focus on consistently progressing your calf movements, you’re going to slapping on tons of meat onto your tiny little sticks.

The Best Leg Exercises For Toning Your Lower Leg – Exercises For Calves

Straight Leg Calf Raises

This type of calf training should be the bread and butter of your training if you want developed calf muscles because it trains all muscles of calves, but especially has an emphasis on the gastrocnemius which are the muscles that we see when we look at our calves.

This is by no means an all-inclusive list, but it does contain all of my favorite straight leg calf raise variations that I do as well as program for clients.

Exercise Cues

• Follow this tempo!! – Hold stretched position for 5 seconds, come up and hold 2, lower for 2.
• Keep hips and knees extended to prevent compensation
• Think about pushing “forward” rather than pushing “up” on the concentric
• Can be substituted with Smith machine if you don’t have this type of machine at your gym

Sets: 2-4

Reps: 10-15

Exercise Cues:

• Follow this tempo!! – Hold stretched position for 5 seconds, come up and hold 2, lower for 2.
• Keep hips and knees extended to prevent compensation
• Think about pushing “forward” rather than pushing “up” on the concentric
• You can and probably should use something for stability to get maximal output from calves

Sets: 2-4

Reps: 10-15

Exercise Cues:

• Follow this tempo!! – Hold stretched position for 5 seconds, come up and hold 2, lower for 2.
• Keep hips and knees extended to prevent compensation
• Think about pushing “forward” rather than pushing “up” on the concentric
• Can be substituted with leg press if you don’t have this type of machine at your gym

Sets: 2-4

Reps: 10-15

Seated Calf Raise

Exercise Cues:

• Follow this tempo!! – Hold stretched position for 5 seconds, come up and hold 2, lower for 2.
• Keep hips and knees extended to prevent compensation
• Think about pushing “forward” rather than pushing “up” on the concentric
• Can be substituted with placing dumbbell on legs or using a lying leg curl machine

Sets: 2-4

Reps: 10-15

The Best Leg Exercises For Toning (In The Kitchen) – The Diet

One of the most common diet-related questions I get (especially from women) is:

“How can I build more muscle definition (at insert body part) while also losing fat and get leaner?”

Truth be told, you’re not going to like my answer. Which is fine, but it’s the truth you don’t want to hear, but need to hear.

So if you don’t like it, don’t follow my advice and keep spinning your wheels.

But…

If you want to make real results and not chase fairytale results in imaginary influencer dreamland then keep reading.

Stop trying to do two things at once.

Yes, you read that right. Let me say it one more time.

Stop trying to do two things at once.

If you’ve been constantly trying to build muscle and lose fat and not getting the results you want, why the fuck do you keep trying it?

This is explained further in my other article, How to Build Muscle and Lose Fat at the Same Time.

But to sum up, while you can build muscle and lose fat at the same time, it isn’t optimal.

It’s the equivalent of walking up 3 steps up and then walking back down those steps.

You can only build muscle and lose fat to a meaningful degree if you are:

• Relatively new to the gym and have had minimal experience lifting weights
• Have a significant amount of fat to lose
• Coming back after a long layoff from lifting

But with that being said, if you are relatively lean and have been lifting for quite some time now…

Stop thinking you can build a significant amount of muscle when you’re constantly depriving yourself in a calorie deficit.

This is thoroughly explained in my other articles.

If Your Focus Is To Build A Meaningful Amount of Muscle…

Then you should be eating at least at maintenance or a slight surplus.

If you are eating at maintenance, but still aren’t making gains, you likely need to increase your body to a more comfortable body fat percentage.

While no, this doesn’t mean you need to bulk and slap on a ton of fat, but you just need to increase your body fat percentage to a healthier point where your body is able to feel nourished and put on muscle.

Way too often, I see both men and women who are obsessed with staying at a body fat level that is too lean for their bodies to make gains (I was guilty of this, too). This is because everyone has a “set point” or a comfortable body fat level where their bodies can function properly and are able to put on muscle.

For those of you where maintenance just isn’t cutting, you’re going to need to go into a slight surplus.

And yes, I understand. For a lot of women especially, it can be scary to eat more and be intentionally putting on weight.

But here’s the keyword: intentionally.

When I say slight surplus, I really do mean slight. It’s only an extra 200-300 calories on top of your maintenance.

Please, please, please take this to heart because…

When you combine intention and control with your surplus along with lifting with a high level of effort, your gains will skyrocket.

And I also do want to be honest with you, you might put on a small amount of fat when you’re in a surplus. But I will promise you that as long as you’re training with effort and intention and control your surplus, the vast majority of the weight you put on will be muscle.

So if you want to build muscle, then focus on lifting heavy and progressively overloading, feeding your body properly, forgetting about your waist size, and watch your glutes start to have their own ZIP code.

If Your Focus Is To Lose (A Significant Amount of) Fat…

Then your sole focus should be to focus on a calorie deficit.

I won’t go over the specifics as I have already made plenty of content regarding fat loss so head over to the rest of my blog, podcast, and social media platforms if you want to learn more about fat loss.

But I will go over the specifics as far as glute development is concerned.

Unless you’re in one of the camps I mentioned above, you’ll likely struggle to build your glutes while in a deficit, so focus on either one at a time.

So some things to look out for if your main focus is fat loss:

Your glutes will likely get smaller. Yes, this is because, for many women, glutes are one of the primary spots where fat is stored.

Where your body decides to store and lose fat is going to be determined by genetics. This means you have no control over where your body chooses to store and lose fat. (Yes, I know… 😢)

Another problem many people also struggle with is belly fat being their “most stubborn” area.

And when you combine these two awesome problems (sarcasm), your glutes shrink but your waist won’t as much because of the natural stubbornness. The only way to lose it is by applying the basics but being stricter with them: calorie deficit, patience, and consistency. I cover more about “stubborn fat loss” in my other article here.

Ultimately, You Have Two Choices…

Choice #1: Focus on getting some glute gains. This will entail training fucking hard and feeding your body adequately. Which will eventually lead your glutes to become a new piece of real estate for just a small price not shrinking your waist.

Choice #2: Focus on losing body fat. This will entail having to diet and be in a calorie deficit. While you might be able to build muscle and lose fat, losing fat should still be your primary focus. This may be your best option if your glutes are already at a size you like and/or you have a significant amount of fat to lose.

If you have trouble deciding between the two, here’s a quick breakdown to help you decide.

Choose choice #1 if…

• You are relatively lean
• Aren’t satisfied with the size of your glutes
• Want to grow your glutes as fast as possible

Choose choice #2 if…

• You have a significant amount of body fat to lose (20+ lbs)
• Are satisified with your glute size
• Fat loss is your primary goal

Again, these are just suggestions given my experience, but it’s ultimately up to you what you want to prioritize.

However, whatever you choose to do, stick with it and be consistent and patient. Nothing screws up progress more than trying to hop between deciding to build muscle or lose fat. You’ll only end up spinning your wheels and making zero progress.

Final Thoughts On The Best Leg Exercises For Toning

And that about wraps it up for my comprehensive guide on how to build your legs!

If you weren’t taking notes, then go ahead and grab your notebook and read through this article (at least) one more time. 😉

Seriously, that was a lot of information to remember.

But I also want to note that you do not need to feel overwhelmed.

Just because I have this whole list of exercises, it doesn’t mean you need to do all of them.

Just pick 3-5 of these exercises, add them to your workout, familiarize yourself with them, and get fucking strong at them.

It really is that simple.

If you want to know how to design your own strength training routine, check out my other article here.

Otherwise, as always, reach out if you ever have any questions.

Until next time,

Aus

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• Customized nutrition plan tailored to your individual needs and goals
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The best part: you can do this from anywhere in the world.

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