BY WILLIAM L. ELLIOTT, PHD, MS, FT, CPT
Any self-respecting MaxFit guy knows that while you’re sculpting a Michelangelo-quality upper body, you simply can’t forget to give equal attention to your lower half. Your legs are the foundation of your body. Each exercise is done for three sets, increasing the weight and dropping the reps on each successive set with a rep scheme of 12 reps on the first set, 10 reps on the second set and six to eight reps on the third set. Did you honestly think that only a few sets of a few exercises could turn your legs into the solid base you always dreamed of? Probably not, but that’s the truth. You are only nine sets away from the most power you’ve ever felt in your quads. Add this workout to your weekly routine, but don’t perform it more than twice a week.
1. WALKING DUMBBELL LUNGE
TARGETS Quadriceps, hamstrings and glutes
SETUP Start with your feet together and a dumbbell in each hand.
ACTION Take one step forward and lower your body until your trailing knee is almost touching the ground. Your front knee should not extend beyond your front foot during this phase of the movement. Push yourself upward and bring your back leg forward to return to a standing position ahead of where you started. Continue to perform this for the entire set and switch legs, bringing your other knee in front to ensure that both legs take an equal number of strides. Perform the same number of repetitions, stepping forward with the opposite leg. This version of the exercise is tougher because you aren’t alternating legs with each step and rest intervals are shorter for the same movement on each side.
2. DUMBBELL SQUAT
TARGET Quadriceps, hamstrings and glutes
SETUP Stand up straight, holding a 
dumbbell in each hand, with your feet slightly wider than shoulder width apart.
ACTION Contract your quadriceps and gluteal muscles and lower your body slowly. Count to three on the way down. When you reach a point where your upper legs are just below parallel to the floor, push back up to the top without "locking out" and repeat the movement. Make sure to keep your abdominal muscles tight to protect your lower back, and keep your head up and your eyes fixed ahead as you perform this exercise.
3. SISSY SQUAT
TARGET Quadriceps, as well as balance and stability
SETUP In case the name of this one 
throws you off a bit, be warned that this exercise is definitely not for sissies--and you might be sore for a few days after you’ve done it. First, hang on to something fixed (in this case, a long bar or broomstick) to keep steady during the exercise. Stand on the balls of your feet with your feet positioned slightly wider than shoulder width apart. Keep your upper legs and torso in a straight line, from your shoulders to your knees.
ACTION Start by leaning back slightly-this is the top position of the movement. Next, break your knees slowly and lower your body as far as you can without falling backward. If you feel like you’ve gone too far, you can use your supporting hand to pull yourself back up. Once you reach the bottom of the movement, push yourself back up to the top without "locking out" and repeat. Once you’ve mastered the simple sissy, make it a little harder by holding a 25-pound plate against your chest.
MAXFIT TIP With the sissy squat, you can start without weights for the first set, then hold a 10-pound weight plate across your chest for the second set and a 25-pound plate for the third set.
| EXERCISES |
SETS
|
REPS
|
| Walking dumbbell lunge |
3
|
12-10-6 to 8
|
| Dumbbell squat |
3
|
12-10-6 to 8
|
| Sissy squat |
3*
|
12-10-6 to 8
|
*Your first set for the sissy squat should be performed without any weights.
Looking for more tips and exercises to strengthen your legs? Check out MaxFit’s Legs Essentials page in the May/June issue of Maximum Fitness--on newsstands April 6, 2010.
