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13 Secrets for Building Powerful Legs

Develop the powerful and good looking legs.

Dillan Foss, atc
By Dillan Foss, atcMay 11, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
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FACT CHECKED BY Christopher Roback
Fitness woman doing lunges exercises for leg muscle training
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Dillan Foss, atc
By Dillan Foss, atcMay 11, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

Let's talk about the powerhouse we often overlook: our leg muscles. (As a a nationally board-certified and licensed athletic trainer who decided to apply my sports medicine skill set to the general public, I have been in the fitness industry for over 10 years, so know a thing or two about this.) Those leg muscles aren't just for show—they're essential for lifting, carrying, and keeping up with our little ones. Plus, here's a bonus: the bigger the muscles, the more calories and fat we burn. And let's not forget that working out the legs also means a natural testosterone boost. Plus, who wouldn't want to alleviate that annoying low back pain? So, let's discuss how to make sure our legs are getting the attention they deserve!

1. Your Leg Muscles are Among the Most Powerful in Your Body

Woman,Doing,Fitness,Training,On,A,Leg,Extension,Push,Machine,gym,fitness,workoutShutterstock

When we discuss building powerful legs, it’s essential to understand the concept of power itself. Power is the ability to create force at a fast rate, which can be calculated as force multiplied by acceleration. To achieve this, it's important to train like an athlete, focusing on a comprehensive approach that involves various muscle groups and movements. The lower body alone consists of 15-20 major muscles, and when considering the feet and ankles, this count rises to around 40.

I always encourage my clients to learn the anatomy of their body. Once you understand the complexity of our muscular system, how it interacts with the joints and skeletal system, it becomes much easier to manipulate and grow those muscles in a desirable manner. A very easy example is the “calves” muscle group. Most people are entirely unaware that your calves actually have three muscles, the gastrocnemius is the most superficial, invisible muscle, the soleus, which is a deeper and flatter muscle that is isolated by having your knees bent and the plantaría which is very small and deep, as well. Therefore, if you only train the calves with your legs, straight or only with your knees bent in a seated position, then you are neglecting the other major calf muscle, and therefore, probably putting yourself at risk for tearing your Achilles tendon which connects both of those muscles to your calcaneus foot bone.

Related: 10 Ways to Eat for Abs

2. Know the Key Muscle Groups in Your Legs

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

The key muscle groups and movements involved in building powerful leg muscles include ankle plantarflexion (involving the calves), ankle dorsiflexion (Tibialis anterior), knee extension (quadriceps), knee flexion (hamstrings), hip flexion (hip flexors and quadriceps), hip extension (glutes and hamstrings), hip adduction (adductor group and hip flexors), and hip abduction (glutes and deep abductor group). To effectively target these muscle groups, it's recommended to aim for 20-25 sets per muscle group per week, incorporating compound exercises like squats, deadlifts, and lunges but also more isolated movements for the adductor and abductor groups, hip and knee extensors and flexors, as well as various forms of calf raises, like mentioned above.

3. Move Like an Athlete

,Girl,Jumping,,,Boxes,,Cross-training,Gym, box, jumpsShutterstock

In addition to a comprehensive strength training regimen, it's crucial to integrate locomotive and athletic movements into your workout routine. This is where we move and feel like an athlete! Where the rubber meets the road, expressing that strength at a fast rate. This includes exercises such as walking lunges, sprints, skater hops, step ups, split squat jumps, box jumps, depth jumps, squat jumps, sled pushes, sled pulls, resisted running, and shuffling. When considering rep ranges, it's advisable to focus on 4-6 reps for power movements and 6-12 reps for general strength and hypertrophy movements.

The last two analogies I like to make people aware of are when we usually get hurt.

  1. When we land. Athlete’s always get hurt when they are landing, not jumping and when they are planting a foot to change direction. The problem with both scenarios is the gas being stronger than the brakes. Train your brakes!
  2. When we over stretch a muscle or ligament and it can no longer manage the tension at that length. The biggest example, like I mentioned before, is the Achilles tendon. It gets outstretched, and the muscle is not strong enough in the awakened position and it tears. Train your muscles intelligently at their most vulnerable positions.

Related: How I Shed 99 Pounds Naturally With These 4 Changes

4. 13 Secrets to Building Powerful Leg Muscles

Fitness,,,Lunges,Exercises,For,Leg,Muscle,Workout,Training,Shutterstock

  1. Train like an athlete to develop strength, power and speed.
  2. Consistency! Build a foundation of strength to support muscle development
  3. Target all major leg muscle groups through a variety of exercises and balance them out in your phases of training
  4. Workout lower body 2x per week and aim for 15-20 sets per muscle group per week for optimal development
  5. Day 1: One major lift (squat or deadlift) and accessory machine or band and cable isolations into
  6. Day 2: The other major lift integrated with locomotive and athletic movements to enhance coordination and performance
  7. Focus on a rep range of 4-6 for power movements and 6-12 for general strength and hypertrophy movements.
  8. Devote time and energy to appropriate recovery to aid muscle growth and repair (sleep, ice baths, saunas, compression boots, etc.)
  9. Reduce inflammation and muscle soreness through soft tissue work using a foam roller and/or a professional bodywork specialist, like myself.
  10. Consume roughly 1g of protein per pound of your ideal body weight and avoid processed and inflammatory foods to support muscle recovery and growth.
  11. Be mindful of overtraining and avoid doing excessive power exercises, focusing on balanced training across all muscle groups and movements.
  12. Apply progressive overload gradually to support muscle growth, and avoid plateaus.
  13. Make it fun and get comfortable being uncomfortable.

Related: Top 10 Muscle-Driven States in America

5. Avoid These Common Mistakes

Dillan Foss, ATCDillan Foss, ATC

To achieve powerful leg muscles, it's important to avoid common mistakes that may hinder progress. This includes focusing solely on speed without addressing other aspects of power, being mindful of the impact of repetitive movements on joints, training across all planes of motion, and avoiding applying progressive overload too rapidly, which can lead to injury.

By incorporating these 13 secrets into your leg muscle-building journey, you can develop strength, power, and agility, ultimately achieving the powerful and good looking legs you desire.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

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Fitness & Workouts

13 Secrets for Building Powerful Legs

Fitness woman doing lunges exercises for leg muscle training
Shutterstock
Dillan Foss, atc
By Dillan Foss, atcMay 11, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Let's talk about the powerhouse we often overlook: our leg muscles. (As a a nationally board-certified and licensed athletic trainer who decided to apply my sports medicine skill set to the general public, I have been in the fitness industry for over 10 years, so know a thing or two about this.) Those leg muscles aren't just for show—they're essential for lifting, carrying, and keeping up with our little ones. Plus, here's a bonus: the bigger the muscles, the more calories and fat we burn. And let's not forget that working out the legs also means a natural testosterone boost. Plus, who wouldn't want to alleviate that annoying low back pain? So, let's discuss how to make sure our legs are getting the attention they deserve!

1. Your Leg Muscles are Among the Most Powerful in Your Body

Woman,Doing,Fitness,Training,On,A,Leg,Extension,Push,Machine,gym,fitness,workoutShutterstock

When we discuss building powerful legs, it’s essential to understand the concept of power itself. Power is the ability to create force at a fast rate, which can be calculated as force multiplied by acceleration. To achieve this, it's important to train like an athlete, focusing on a comprehensive approach that involves various muscle groups and movements. The lower body alone consists of 15-20 major muscles, and when considering the feet and ankles, this count rises to around 40.

I always encourage my clients to learn the anatomy of their body. Once you understand the complexity of our muscular system, how it interacts with the joints and skeletal system, it becomes much easier to manipulate and grow those muscles in a desirable manner. A very easy example is the “calves” muscle group. Most people are entirely unaware that your calves actually have three muscles, the gastrocnemius is the most superficial, invisible muscle, the soleus, which is a deeper and flatter muscle that is isolated by having your knees bent and the plantaría which is very small and deep, as well. Therefore, if you only train the calves with your legs, straight or only with your knees bent in a seated position, then you are neglecting the other major calf muscle, and therefore, probably putting yourself at risk for tearing your Achilles tendon which connects both of those muscles to your calcaneus foot bone.

Related: 10 Ways to Eat for Abs

2. Know the Key Muscle Groups in Your Legs

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

The key muscle groups and movements involved in building powerful leg muscles include ankle plantarflexion (involving the calves), ankle dorsiflexion (Tibialis anterior), knee extension (quadriceps), knee flexion (hamstrings), hip flexion (hip flexors and quadriceps), hip extension (glutes and hamstrings), hip adduction (adductor group and hip flexors), and hip abduction (glutes and deep abductor group). To effectively target these muscle groups, it's recommended to aim for 20-25 sets per muscle group per week, incorporating compound exercises like squats, deadlifts, and lunges but also more isolated movements for the adductor and abductor groups, hip and knee extensors and flexors, as well as various forms of calf raises, like mentioned above.

3. Move Like an Athlete

,Girl,Jumping,,,Boxes,,Cross-training,Gym, box, jumpsShutterstock

In addition to a comprehensive strength training regimen, it's crucial to integrate locomotive and athletic movements into your workout routine. This is where we move and feel like an athlete! Where the rubber meets the road, expressing that strength at a fast rate. This includes exercises such as walking lunges, sprints, skater hops, step ups, split squat jumps, box jumps, depth jumps, squat jumps, sled pushes, sled pulls, resisted running, and shuffling. When considering rep ranges, it's advisable to focus on 4-6 reps for power movements and 6-12 reps for general strength and hypertrophy movements.

The last two analogies I like to make people aware of are when we usually get hurt.

  1. When we land. Athlete’s always get hurt when they are landing, not jumping and when they are planting a foot to change direction. The problem with both scenarios is the gas being stronger than the brakes. Train your brakes!
  2. When we over stretch a muscle or ligament and it can no longer manage the tension at that length. The biggest example, like I mentioned before, is the Achilles tendon. It gets outstretched, and the muscle is not strong enough in the awakened position and it tears. Train your muscles intelligently at their most vulnerable positions.

Related: How I Shed 99 Pounds Naturally With These 4 Changes

4. 13 Secrets to Building Powerful Leg Muscles

Fitness,,,Lunges,Exercises,For,Leg,Muscle,Workout,Training,Shutterstock

  1. Train like an athlete to develop strength, power and speed.
  2. Consistency! Build a foundation of strength to support muscle development
  3. Target all major leg muscle groups through a variety of exercises and balance them out in your phases of training
  4. Workout lower body 2x per week and aim for 15-20 sets per muscle group per week for optimal development
  5. Day 1: One major lift (squat or deadlift) and accessory machine or band and cable isolations into
  6. Day 2: The other major lift integrated with locomotive and athletic movements to enhance coordination and performance
  7. Focus on a rep range of 4-6 for power movements and 6-12 for general strength and hypertrophy movements.
  8. Devote time and energy to appropriate recovery to aid muscle growth and repair (sleep, ice baths, saunas, compression boots, etc.)
  9. Reduce inflammation and muscle soreness through soft tissue work using a foam roller and/or a professional bodywork specialist, like myself.
  10. Consume roughly 1g of protein per pound of your ideal body weight and avoid processed and inflammatory foods to support muscle recovery and growth.
  11. Be mindful of overtraining and avoid doing excessive power exercises, focusing on balanced training across all muscle groups and movements.
  12. Apply progressive overload gradually to support muscle growth, and avoid plateaus.
  13. Make it fun and get comfortable being uncomfortable.

Related: Top 10 Muscle-Driven States in America

5. Avoid These Common Mistakes

Dillan Foss, ATCDillan Foss, ATC

To achieve powerful leg muscles, it's important to avoid common mistakes that may hinder progress. This includes focusing solely on speed without addressing other aspects of power, being mindful of the impact of repetitive movements on joints, training across all planes of motion, and avoiding applying progressive overload too rapidly, which can lead to injury.

By incorporating these 13 secrets into your leg muscle-building journey, you can develop strength, power, and agility, ultimately achieving the powerful and good looking legs you desire.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

Fitness & Workouts

Top 11 Exercises for Leaner, Stronger, Firmer Legs

Fitness woman doing lunges exercises for leg muscle workout training in gym.
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Araceli De leon, m.s.
By Araceli De leon, m.s.May 28, 2024
Araceli De leon, m.s.
ACE Certified Health Coach and Certified Personal Trainer
Araceli De Leon, M.S. is an ACE Certified Health Coach and Certified Personal Trainer.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As an ACE-certified trainer, I know how to get you leaner, stronger, firmer legs. The following exercises are chosen with a holistic approach to lower body training keeping strength, mobility, flexibility, and balance in mind. By improving mobility of the legs and hips, the exerciser can safely and effectively improve leg gains and strength, all while minimizing risk of injury. However, every exercise below is a strength-based leg movement. I’ve listed the exercises from simplest to complex, and the exercises with a link take you to the ACE Exercise Library and some include a demo or more detail to perform the exercise.

1. Squats

Full length of muscular man in sportswear doing squats during intense training at modern sports center with fitness equipment for workoutShutterstock

Squats- When performed with proper form, squats can be added to any fitness level routine. We perform this basic movement when we get up from a chair or couch. Therefore, how we train should also mimic how we move in our daily lives. Squats help support a strong core, glutes, hamstrings and quads. Squats can be performed assisted with a chair or bench and with or without weights. Feet are traditionally feet width apart or more with toes slightly point out so knees can effectively track as you come down to 90-degree bend or more in the knees, brace the core, and exhale as you rise back up to standing. The feet should always remain on the floor, as common incorrect movement is lifting of the heels, caving of the knees, rounding of the upper back or not going “deep” enough into the movement.

Related: 12 Best Foods For Women to Build Muscle

2. Lunges

Fitness man doing lunges leg exercise lunge exercising legs. Male fitness model doing alternating bodyweight Lunge workout training glutes, hamstrings and quadriceps.Shutterstock

Lunges primarily target the quadriceps, hamstrings, glutes, and calves. Additionally, they engage the core muscles for stability and balance. (a, b and c are in order of simplest to complex)

  1. In place- Starting with the feet hip-width apart, take a step forward with one leg, making sure to maintain a comfortable distance between your feet. Lower your body towards the ground by bending both knees simultaneously, bend the knees to a 90-degree angle, with the front knee directly above your ankle and the back knee hovering just above the ground. Push through the heel of your front foot to return to the starting position. Repeat for the desired amount of reps and then switch legs.
  2. Alternating Reverse lunges- With the feet about hip-width apart, slowly step backwards with one leg. After the back foot hits the ground slowly lower the back knee towards the floor and bend the front knee to a 90-degree bend. To come up, press the front foot into the ground, being to rise and bring the back leg forward to return to standing. Perform the exercise on the other leg, and alternate sides with each repetition.
  3. Walking lunges (or forward lunge if space is limited)- Great for balance, glute and core activation. Place feet hip-width apart and step forward with one leg. Lower the back knee almost to the floor without touching the ground. From the bottom of the movement push the front foot into the floor, brace the core and bring the back leg up and walk it forward. Perform walking lunges to the desired distance or repetitions.

3. Lateral Lunge

Woman doing walking lunges outdoors overlooking the river. Fitness, sport and healthy lifestyle concept.Shutterstock

Lateral lunge- A lateral lunge involves a side-to-side movement that targets different muscles than traditional forward lunges such as inner and outer thigh muscles. Lateral lunges also support healthy hip mobility and flexibility. The lateral lunge mimics lateral movements that are common in daily activities, making it a functional exercise for real-life scenarios. o perform a lateral lunge, start by standing with your feet shoulder-width apart. Take a step to the side with one leg, shifting your body weight to that side. As you step, bend the knee of the lunging leg and push your hips back, keeping the opposite leg straight. Lower your body toward the bent knee, aiming for the thigh to be parallel to the ground. Push through the heel of the lunging leg to return to the starting position, bringing your feet back together.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

4. Romanian Deadlift

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

Romanian Deadlift- The Romanian Deadlift is a compound exercise that primarily targets the hamstrings, glutes, and lower back. Holding a barbell or dumbbells in front of your thighs, begin by standing with your feet hip-width apart and a slight bend in your knees. Slowly hinge at the hips, pushing your glutes back rather than down, while maintaining a straight back, allowing the weights to lower towards the ground. Keep the bar or dumbbells close to your legs and then return to the starting position by extending your hips and straightening your back. This exercise helps improve hip hinge mechanics, strengthens the posterior chain, and enhances overall lower body and core stability. It is imperative that proper form is maintain, a common mistake is to round and the shoulders and not engage the shoulder blades or lat muscles.

5. Hamstring Curl

Female Athlete Exercising at Lying Leg Curl Bench in The GymShutterstock

Hamstring curl- This is an isolation exercise that specifically targets the hamstrings. Typically performed using a machine, lie face down and secure your ankles under a pad. From a fully extended position, curl your legs towards your glutes by bending at the knee. Control the movement and return your legs to the starting position. Hamstring curls strengthen the muscles at the back of the thighs, aiding in knee flexion and overall leg stability. These can also be performed standing with cables.

6. Leg Adduction

Adduction or abductor machine - Attractive girl exercising her thighs in the gymShutterstock

Leg adduction- Is an exercise that focuses on bringing the legs together against resistance, primarily targeting the muscles of the inner thigh. Many times, inner thigh muscles are not properly trained or trained less frequently than their larger counterparts, the thighs or glutes. This movement can be performed using a dedicated leg adduction machine at the gym. Sit on the machine, adjust the settings, and bring your legs together against the resistance provided by the machine. Leg adduction exercises contribute to improved inner thigh strength and can be beneficial for overall lower body muscular balance. It is important to maintain proper core bracing and engagement to properly activate the inner thighs rather than hurt the low back.

Related: 14 Ways to Get Back in Shape

7. Bulgarian Split Squat

Portrait Of Athletic Black Man Making Bulgarian Split Squat Exercise At Gym, Motivated Young African American Male Training On Leg Muscles At Modern Sport Club, Enjoying Bodybuilding, Side ViewShutterstock

This a single-leg exercise that targets the quadriceps, hamstrings, and glutes. Using a bench of elevated surface, place one foot on the bench, the other foot is in alignment (knees above toes), if weighted- keep the weight at the sides or near the chest, engage the core, bend your front knee until 90 degrees or until your back knee is a couple inches from the ground. Inhale on the way down, exhale on the way up- squeeze the back upper glute and front thigh on the way up before repeating. This exercise can be performed with or without weights such dumbbells or kettlebells and supports a strong core, balance and proper muscle development of the legs.

8. Step-Ups

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Step-ups- Primarily targets the quadriceps, hamstrings, and glutes. Stand in front of a sturdy platform or bench, step onto it with one foot, and then bring the opposite leg up. Step back down and alternate legs. This exercise helps improve lower body strength, stability, and can be easily modified by adjusting the height of the platform. Step-ups can be performed with or without weights and improve core strength and balance.

9. Box Jumps

Young dedicated serious active strong fit sweaty muscular man with big muscles doing box jump workout in the gym as hardcore cross training real people motivation sport exerciseShutterstock

Box jumps - Box jumps enhance lower body power and strength. Box jumps involve jumping onto a box or platform. Box jumps engage quadriceps, hamstrings, and glutes, improving athletic performance, agility, and cardiovascular fitness. When performing box jumps, ensure a stable landing on the box to minimize impact on the joints. With feet hip-width, hinge at your hips, bend your knees, and explosively jump onto the box. Land with both feet on the box, ensuring a stable and controlled landing, then step back down.

10. Jump Squats

Young caucasian woman in sportswear doing plyometric exercises on pier. Fitness workout outdoorsShutterstock

Jump squats- Jump squats involve explosive jumps during a squatting motion. Start in a squat position, then explosively jump upward while extending your arms. Land softly and immediately go into the next jump squat. This plyometric exercise targets the lower body muscles, improves power, and enhances overall athletic performance.

11. Single Leg Deadlift

Athletic woman doing a single leg deadlift using a dumbbell weight assisted by a male personal trainer in a gym in a health and fitness conceptShutterstock

This unilateral exercise targets the hamstrings, glutes, and core. Stand on one leg while hinging at the hips, lowering your torso toward the ground while lifting the opposite leg behind you for balance. Return to the starting position and repeat on the same leg. Single-leg deadlifts help improve stability and balance and isolate the posterior chain muscles, contributing to overall lower body strength and flexibility.

Fitness & Workouts

9 Tips to Build Muscle Fast Experts Swear By

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Alek Korab
By Alek KorabOct 16, 2024
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Alek Korab is Founding Editor of Body Network
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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.

Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

Sophie van Oostenbrugge Shows Off Toned Glutes and Shares Her “Medium Day” Routine

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Leah Groth
By Leah GrothApr 05, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how burn fat and build muscle. “i grew up hearing that women should be as small as possible. that’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, that will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

Sophie_van_Oostenbrugg_gainsbybrains1gainsbybrains/Instagram

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

RELATED: 7 Best Exercises to Support Your Running Routine

Sumo Squat with Kettlebell

Citizen in grey sport trousers holding the kettlebell between her legs by the handle with both handsShutterstock

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Shutterstock

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Woman Using Jumping Stool During TrainingShutterstock

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

Close up view gym seated leg curl machine exercise woman at indoor in gymShutterstock

She sits down at a machine. “Then I did a seated leg curl,” she says.

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

Core Exercise

Sophie_van_Oostenbrugg_gainsbybrains3gainsbybrains/Instagram

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.



Fitness & Workouts

7 Best Exercises to Support Your Running Routine

Emma_Mailer_em_fitx8
em_fitx/Instagram
Leah Groth
By Leah GrothApr 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Running is a great workout, but there are exercises you can do to maximize the burn. Emma Mailer (@em_fitx) is an online fitness coach and influencer who specializes in running. In her many viral videos, she offers advice on how to maximize workouts that involve pounding the pavement and has amassed a large social media following because of it. In a recent TikTok she reveals the exercises she does when she isn’t running that help get her body ready for runs. “Here are a range of different gym exercises I do to help improve my running,” she says in the clip. We also asked The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to explain each exercise in great detail.

Lunges

Emma_Mailer_em_fitx1em_fitx/TikTok

“Starting off strong, I always do lunges. This is a great exercise for balance and coordination,” Emma says in the clip. To do the exercise, step forward with your right leg and lower yourself down until each leg is about 90 degree angle at the knee, instructs Collingwood. “Raise back up and step back. Repeat 10-12 times on the right leg and repeat with the left leg forward.”

Hanging Leg Raises

Emma_Mailer_em_fitx2em_fitx/TikTok

“Next up, we have hanging leg raises, a great exercise for building core stability,” says Emma. Collingwood explains that to do the exercise, you should suspend yourself from a bar that is tall enough to have your legs off the ground. “Raise your knees engaging your core to a 90 degree angle toward your chest and lower legs back down to straight position. Repeat 10-12 times. To make it more difficult, do it with straight legs,” she says.

RELATED: 5 Walking Tips for Weight Loss From Camila Cabello’s Personal Trainer

Box Jumps

Emma_Mailer_em_fitx3em_fitx/TikTok

Next up, box jumps, which “helps build power and explosiveness through the legs,” says Emma.

To do the exercise, Collingwood recommends using a sturdy surface like a plyo box, bench, step, or chair about 12 to 24 inches high. “Stand with feet hip width apart about 6 inches in front of the box. Bend your knees and swing your arms up as you jump onto the box. Land with both feet at the same time completely on the box. Step down carefully and repeat 10 to 12 times,” she says.

Single Leg RDLs

Emma_Mailer_em_fitx4em_fitx/TikTok

“Next up, I always do single leg RDLs. This helps improve any muscular balances that you have,” says Emma. Start with the right leg pressed evenly on the floor. “Slightly bend the right knee while bending over and raising the left leg to parallel with the floor,” says Collingwood. “Keep your right arm pointing down toward the floor and lower with you to almost touching the floor while the left arm extends to the side to help with balance. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Renegade Row

Emma_Mailer_em_fitx5em_fitx/TikTok

Renegade Row “helps with balance stabilization,” says Emma. Get into plank position with a pair of dumbbells, “ideally hexagon shape so they don’t roll,” instructs Collingwood. “Place legs a bit wider than shoulder width. Tighten core and glutes. Slowly raise one arm leading with the elbow up to the torso maintaining a neutral spine without twisting or moving the feet. Slowly lower the weight down and repeat on the other side.” Repeat 10 to 12 times on each side.

Step Up

Emma_Mailer_em_fitx6em_fitx/TikTok

“Next up, we have step up to see the unilateral exercise, easily transferable over to running,” says Emma. “Use a sturdy surface, like a plyo box, bench, step, or chair about 12 to 24 inches high,” says Collingwood. “Step up with right foot onto the step surface making sure your entire foot is on the step. Bring your left foot up to meet the right foot or for more advanced raise the knee. Step back down to the beginning position with one foot at a time.” Repeat 10-12 times on each foot.

RELATED: 14 Nutrition Secrets for Peak Athletic Performance

Single Leg Hip Thrust

Emma_Mailer_em_fitx7em_fitx/TikTok

“Finishing off, I do single leg hip thrust,” says Emma. Start by lying flat on the ground or lying on the bench sideways “with only shoulders resting on the bench sitting on the ground in front of the bench,” instructs Collingwood. “Keep your right foot flat on the floor and bend your left leg at a 90 degree angle.” If you want to make it more difficult, she recommends keeping your leg straight in front of you. “Raise hips up until parallel with the floor while squeezing glute. Lower to the starting position. Repeat 10-12 times and switch legs.”

💪🔥Body Booster: Consider adding a few effective strength training exercises to your routine if you are a runner. It will help keep your body prepared for intense runs.

@em_fitx

Exercises i ALWAYS do to help improve my running…… #RunTok

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

Shutterstock

Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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