This video is part of the Push Pull Legs for Muscle Growth series and offers practical leg day advice for beginners. But even if you follow an upper/lower body training split, or do full body workouts, this video still applies. I want to set you guys up for success and help you build good training habits early on. The goal is to help you make a few adjustments to your training routine so that you can start having better leg days.

Resist the urge to skip leg day. Push Pull Legs allows you to train your legs with a lot volume, so you’ll have plenty of opportunity to build your legs up to the same level as your upper body. Get in the habit of not missing, or favoring certain workouts. Approach every workout with equal effort and volume to build a balanced physique.

You don’t necessarily want to copy someone’s routine. I always start leg day with barbell squat, but that doesn’t mean you should. There’s a progression you want to go through to make sure your form is at least good enough. You want to be sure that nothing is preventing you from going through the full range of motion. This video walks you through the overhead squat assessment to see if you need to work on any muscle imbalances.

Fix your form before you start adding weight. A lot of guys seem to lift too heavy on leg day. Not only can you get injured, but you’re building strength on a shaky foundation. Your body has an amazing ability to adapt. If you practice doing an exercise wrong, your body will get better at doing it wrong. This can lead to a sticking point in the future that prevents you from making more gains.

Use the correct foot position on the leg press machine. Place your feet higher on the platform to target your hamstrings and glutes. Place your feet lower on the platform to target your quadriceps. Your quads are made up of four different muscles, which is why you want to hit them from different angles. Place your feet wider apart to train your inner quads, and place your feet closer together to target the outer muscle.

Lastly, make sure to include some single-leg, or unilateral exercises into your workout routine. When you always do the same movements like squat, deadlift, and leg press, your legs always work together in a fixed position. By doing unilateral exercises, you take each leg through the movement completely independent of the other leg. This means you can’t “cheat” as easily. Once you start adding in single leg exercises, you’ll quickly notice the imbalances in your lower body. This will allow you to start building up your weak areas.

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TIMESTAMPS
00:00 - Intro
01:16 - Resist the urge to skip leg day
01:59 - Do this before you squat
02:29 - Overhead squat assessment
03:08 - Fix your form before you lift heavier weights
04:14 - Use the correct foot position on the leg press machine
04:51 - Squat vs leg press, which one is better?
05:28 - Single leg (unilateral) exercises

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