Made2Master Bodyweight Atlas — Lower Body & Posterior Chain
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🦵 Made2Master Bodyweight Atlas — Lower Body & Posterior Chain
Squat, Hinge, Jump: The Complete Lower-Body Bodyweight Encyclopedia
⚡ AI Key Takeaways
- Squat & hinge mastery builds lifelong hip, knee & ankle health.
- Progression map: chair → pistol, bridge → Nordic curl.
- Plyometrics must be introduced with tendon-load prep.
- Micronutrients like iron, calcium, and vitamin D are critical for lower-body recovery.
- Self-audit prevents ego lifting: aesthetics ≠ performance ≠ longevity.
📖 Table of Contents
1. Executive Summary
The lower body is your **engine room**—it drives posture, locomotion, force production, and resilience. This atlas teaches you how to:
- Perfect every squat, hinge, bridge, and plyometric drill with step-by-step cues.
- Understand which muscles fire (quads, hamstrings, glutes, calves, tibialis anterior).
- Load tendons and joints safely for growth and longevity.
- Program training blocks for strength, hypertrophy, or power.
- Fuel performance with precise nutrition & hydration strategies.
- Audit your motives: chase longevity, not just aesthetics.
By the end, you’ll own a complete **execution framework** for mastering lower-body bodyweight strength—with no fluff, just progression-based results.
2. Readiness & Joint Prep
Before squats, hinges, and plyometrics, the **hips, knees, and ankles** need targeted prep. This reduces injury risk and primes tissues for force production. Think of this stage as software boot-up for the hardware of your joints.
🔑 Principles of Joint Readiness
- Circulation first: elevate heart rate with 3–5 minutes of skipping, marching, or stationary jogging.
- Mobility second: move joints through controlled ranges (ankle circles, knee bends, hip rotations).
- Activation third: prime small stabilisers (glute medius, tibialis anterior, deep core) with light drills.
- Load last: introduce low-intensity patterns (air squats, hip hinges) before heavy reps.
⚙️ Ankle Prep
The ankle is the shock-absorber of every squat and jump. Restricted dorsiflexion forces knees and hips to over-compensate.
- Ankle Circles: 10 each way per foot, slow and controlled.
- Knee-to-Wall Dorsiflexion Drill: stand with foot 5–10cm from wall, drive knee forward without heel lift. 2×10 per side.
- Tib Raises: lean against wall, pull toes up hard. 3×15–20. Builds tibialis anterior for shin and knee health.
⚙️ Knee Prep
Knees thrive on load + alignment. Prep should reinforce the foot tripod (big toe, little toe, heel) and keep knees tracking over toes.
- Terminal Knee Extensions: loop band behind knee, straighten against resistance. 2×12–15.
- Step-through Lunges: slow, small range split-squats. Focus: knee over mid-foot. 2×8 per leg.
- Quad Sweep Isometric: squeeze quad fully while straightening leg, hold 5 sec. 2×6 reps.
⚙️ Hip Prep
The hip is the power station. Prep here ensures glutes fire before quads take over.
- Glute Bridge Holds: 3×20 sec, squeeze at top.
- Clamshells (banded): 2×15 per side, focus on glute medius activation.
- Hip CARs (Controlled Articular Rotations): 5 slow circles each way, per hip.
⚙️ Spine & Core Prep
Lower body force transfers through the trunk. Core prep creates stiffness and protects lumbar discs.
- Cat-Cow Flow: 6–8 slow cycles, articulate each vertebra.
- Dead Bug Holds: 3×20 sec, maintain low-back contact with floor.
- Side Plank Reaches: 2×8 per side, reinforces oblique control.
✅ Sequence Example (5–7 minutes)
- 30s skipping or pogo hops (light).
- 5 ankle circles + knee-to-wall per side.
- 10 tib raises.
- 8 glute bridge holds.
- 5 hip CARs per side.
- 20s dead bug hold.
- 2 slow air squats.
Coach’s Note: Do not skip prep. Most “bad knees” or “tight hips” complaints come from diving straight into squats or jumps cold. Prep = insurance.
3. Technique Encyclopedia — Squat • Hinge • Posterior • Calves/Tib • Plyometrics
Each drill includes muscles worked, setup & cues, and common faults → fixes, plus progression standards so you know when to level up. Use a controlled tempo unless otherwise stated (e.g., 3-1-1: 3s down, 1s hold, 1s up).
🟣 Squat Family (Chair → Air → Tempo → Pause → Split → Bulgarian → Cossack → Shrimp → Pistol)
Chair Squat (Box Touch)
Muscles worked: Quads (VL/VMO), glutes (max/med), adductors, spinal erectors, calves (isometric).
Setup & Cues: Stand in front of a chair/box (knee height). Feet shoulder-width, toes slightly out. Brace ribs down, reach hips back, kiss the chair, rise by driving mid-foot through floor; knees track over 2nd–3rd toe; keep tripod (big toe, little toe, heel) loaded.
Common faults → fixes
- Heels lift: widen stance slightly; pull knees forward only as ankles allow; add ankle dorsiflexion drill pre-set.
- Butt crash: slow the last 10 cm (3–4s) and lightly touch—no weight shift onto chair.
- Knees cave: “Screw feet into floor” (external rotation); think “knees track to pinky toe.”
Progression standard: 3×12 smooth reps (2-1-1) with consistent depth and quiet touch → move to Air Squat.
Air Squat
Muscles worked: Quads, glutes, adductors, core (bracing), calves.
Cues: “Ribs down, hips back-and-down, knees track, chest tall, full-foot pressure, stand tall.” Keep spine neutral; reach arms forward as counterbalance if needed.
Faults → fixes
- Butt wink (posterior pelvic tilt) at bottom: stop 2–3 cm above that point; add hip flexor & hamstring mobility; strengthen deep core.
- Forward chest: slow descent; hold a light counterbalance (book/plate) at shoulder height.
- Uneven weight: think “push floor evenly”; film from front to check knee symmetry.
Progression standard: 3×15 at parallel depth (or best pain-free ROM) → add Tempo or Pause squats.
Tempo Air Squat (Eccentric Focus)
Muscles worked: As air squat; higher time under tension (TUT) = hypertrophy stimulus.
Cues: 3–5s down, 1s pause above bottom, 1s up; keep torso angle constant; breathe through belly pressure.
Progression standard: 3×8–10 @ 4-1-1 with consistent ROM → Pause Squat.
Pause Air Squat (Isometric)
Muscles worked: Quads, adductors, glute max/med; isometric tendon loading.
Cues: Descend, hold 2–3s at the deepest stable position (no pelvis tuck), drive up.
Progression standard: 3×6–8 with clean 3s pauses → Split Squat.
Split Squat
Muscles worked: Front-leg quads/glutes; rear hip flexor stretch; core anti-rotation.
Cues: Long stance, front foot flat, descend straight down; knee tracks over toes without heel lift; keep pelvis level.
Faults → fixes
- Front heel pop: shorten stance; dorsiflexion work; shift torso slightly forward.
- Wobble: widen stance (side-to-side) a touch; eyes fixed on a point.
Progression standard: 3×10/side (2-1-1) → Bulgarian Split Squat.
Bulgarian Split Squat (Rear-Foot Elevated)
Muscles worked: Front-leg quads & glutes (big), adductors; rear hip flexor loaded in length.
Cues: Rear foot on bench/box (mid-shin height). Drop hips straight down; slight forward torso lean is okay. Front knee may travel past toes if pain-free and heel stays down.
Faults → fixes
- Knee pain: reduce elevation; shorten range; add isometric holds mid-range.
- Front knee collapse: press big toe + heel; imagine pushing knee to pinky toe.
Progression standard: 3×8/side with 2–3s eccentric → Cossack or Shrimp squat stream.
Cossack Squat (Lateral)
Muscles worked: Adductors (lengthened), glute med/min (frontal plane), quads, calves.
Cues: Wide stance; shift fully to one side; heel stays down on working leg; opposite toes can lift with dorsiflexion. Keep chest tall; sit back into hip.
Faults → fixes
- Heel lift: reduce depth; elevate heel slightly on a wedge; add ankle mobility.
- Spine rounding: hold counterweight; slow down.
Progression standard: 3×6/side controlled to parallel hip depth.
Shrimp Squat (Assisted → Full)
Muscles worked: Quads (VMO emphasis), glute max/med, balance stabilisers; loaded knee flexion + hip flexion.
Cues: Hold back foot/ankle behind you; descend on front leg, touch back knee lightly to floor/target, stand tall. Start with support (door frame/strap).
Faults → fixes
- Falling forward: use counterbalance; keep ribs down; practice eccentric-only descents.
- Knee pain: raise floor target; add quad/tendon isometrics first.
Progression standard: Assisted 3×6/side → Eccentric-only full depth 3×5/side → Full 3×3/side.
Pistol Squat (Assisted → Full)
Muscles worked: Quads (deep range), glutes, adductors, ankle stabilisers, core.
Cues: Extend non-working leg forward; sit back and down; keep heel grounded; reach arms forward; spine long; drive up through mid-foot.
Faults → fixes
- Heel lift / ankle jam: elevate heel slightly (plate/wedge); heavy dorsiflexion work; reduce ROM initially.
- Butt wink: stop before pelvic tuck; practice box pistols to target height.
- Valgus collapse: press outer foot; imagine “spreading the floor.”
Progression ladder: Box pistols → TRX/door-frame pistols → Eccentric-only (5s) → Full pistols 3×3–5/side.
🟡 Hinge & Hamstrings (Patterning → Bridge → Single-Leg → Hip Thrust → Nordic → Sliders)
Hip Hinge Patterning (Wall Tap)
Muscles worked: Glute max, hamstrings; spinal erectors maintain neutral.
Cues: Stand ~20–30 cm from a wall, feet hip-width. Push hips back to tap wall without bending knees too much; shins near-vertical; ribs down, long neck.
Progression standard: 3×12 smooth taps maintaining neutral spine → Glute Bridge.
Glute Bridge (Floor)
Muscles worked: Glute max, hamstrings (minor), deep core.
Cues: Heels under knees, feet hip-width. Posteriorly tilt pelvis slightly, drive hips up, squeeze glutes 1–2s, no lumbar arching.
Progression standard: 3×12–15 (2-1-2) with hard top squeeze → Single-Leg Bridge.
Single-Leg Glute Bridge
Muscles worked: Unilateral glute max/med, hamstrings, anti-rotation core.
Cues: One knee to chest, other heel planted. Hips up level; no rotation. Pause 1–2s up.
Progression standard: 3×8–10/side strict → Hip Thrust (bench) or long-lever bridge.
Hip Thrust (Bench)
Muscles worked: Glute max (peak), hamstrings, erectors (isometric), core.
Cues: Upper back on bench, shins vertical at top, chin tucked. Drive through heels, squeeze glutes, pelvis neutral (no overextend). Add tempo/pauses.
Progression standard: 3×12 (2-2-2) → feet-elevated / single-leg hip thrust 3×6–8/side.
Nordic Curl (Anchored)
Muscles worked: Hamstrings (eccentric), glute max, calves (gastroc) as synergy; huge posterior-chain strength.
Cues: Kneel, ankles fixed under sturdy object/partner. From tall kneel, slowly fall forward keeping hips extended; catch with hands; push lightly to return (or use band assist).
Faults → fixes
- Hip bend: squeeze glutes, ribcage down; think “straight line knee→shoulder.”
- Sharp tendon pain: reduce range; use higher assistance or isometrics at mid-range.
Progression standard: Eccentric-only 5s × 4–6 reps → longer eccentrics (8–10s) → partial concentrics → full reps.
Slider Leg Curls (Supine)
Muscles worked: Hamstrings (knee flexion), glute max (hip extension), core.
Cues: Heels on sliders/towels; hips up; slide heels in under hamstrings without dropping hips; return slowly.
Progression: Double-leg → alternating → single-leg; add tempo 4-1-2.
🔵 Posterior Accessory (Glutes • Spinal Erectors • Hip Hinge Variants)
Reverse Plank (Tabletop)
Muscles worked: Glute max, posterior delts, spinal erectors, hamstrings (isometric).
Cues: Hands behind you, fingers forward or out; squeeze glutes to lift hips; chest open; avoid neck crank. Hold 20–40s.
Progression: Heels on box; march alternations; long-lever reverse plank.
Prone Back Extensions (“Superman” Variants)
Muscles worked: Spinal erectors, glute max, mid/low traps.
Cues: Lie prone; gently lift chest & thighs a few cm by squeezing glutes/backs—not yanking lumbar. Keep chin tucked. 2–3s holds.
Progression: Arms at sides → hands behind head → arms overhead Y.
Reverse Hyper (Improvised, Controlled)
Muscles worked: Glutes, hamstrings, lumbar extensors.
Safe setup: Lie prone on a sturdy table/bench with hips just off edge; hold supports; lift straight legs slightly above hip line by squeezing glutes; slow down-phase; avoid ballistic swing.
Notes: Keep ROM small & controlled; no lumbar flinging; stop if back compression discomfort appears.
🟢 Calves & Tibialis (Single-Leg Calf Raise • Tib Raises)
Single-Leg Calf Raise (Floor → Step)
Muscles worked: Gastrocnemius (knee straight), soleus (knee bent), foot intrinsics.
Cues: Full-foot pressure; rise tall on big toe and first two toes; avoid rolling to outer edge; slow 3s down.
Progression: Floor → step deficit → bent-knee soleus raises → add isometric top holds (2–5s) → tempo 2-2-4.
Tibialis Raises (Wall Lean)
Muscles worked: Tibialis anterior (dorsiflexion), supports knee health and anterior shin resilience.
Cues: Lean against wall; lift toes strongly toward shins; hold 1s; avoid knee hyperextension.
Progression: Higher reps (15–25) → longer holds → single-leg bias.
🟠 Plyometrics (Progressive)
Pogo Hops (Low-Amplitude Stiffness)
Target: Achilles–calf complex stiffness; landing mechanics.
Cues: Small, rhythmic ankle hops; quiet landings; knees soft; think springy, not high. 2×15–30s.
Faults → fixes: Loud landings → reduce height; think “whisper feet.”
Jump Squats (Countermovement)
Target: Power development through triple extension (ankle, knee, hip).
Cues: Quarter-to-half squat dip; explode up; land in same footprint; absorb softly (hips & knees flex). 3×5–8, full recovery.
Safety: Only after base strength (e.g., 3×15 controlled air squats) and ankle/knee prep.
Bounds (Horizontal Power)
Target: Horizontal force, unilateral stability.
Cues: Long, low jumps; swing arms; land mid-foot; stick landing 1s before next bound. 3×8–12 total.
Faults → fixes: Collapsing knee → shorten distance; cue “knee to pinky toe.”
Box Jumps (Safety Checklist)
Target: Explosive power with reduced landing forces (onto box).
- Box height: Choose height you can land in athletic stance (no knees to chest theatrics).
- Approach: Controlled countermovement; full-foot takeoff; swing arms.
- Landing: Quiet; knees track; torso tall; step down (don’t jump off).
- Volume: 3–5 sets × 3–5 reps; stop before quality drops.
Quick Progression Map
- Squat: Chair → Air → Tempo → Pause → Split → Bulgarian → Cossack → Shrimp → Pistol.
- Hinge: Pattern → Bridge → Single-Leg Bridge → Hip Thrust → Sliders → Nordic.
- Posterior: Reverse Plank → Prone Extensions → Controlled Reverse Hyper.
- Calves/Tib: Single-Leg Calf Floor → Step Deficit → Isometric Holds → Tib Raises (15–25).
- Plyo: Pogo 2×20–30s → Jump Squat 3×5–8 → Bounds 3×8–12 → Box Jumps 3×3–5.
Red Flags & Pain Rules
- Sharp joint pain (kneecap, Achilles insertion, hip pinch): reduce ROM, switch to isometrics, add mobility; if persistent, consult a clinician.
- Back “pinch” on hinges: shorten range; reinforce brace; move to bridges until pain-free.
- Landing pain: pause plyos for 1–2 weeks; keep strength and isometric work.
4. Anatomy & Force Lines
Strength isn’t just muscle — it’s biomechanics. Every squat, hinge, or jump is dictated by how bones, joints, and force vectors line up. Learn these mechanics and you’ll troubleshoot pain, build safer strength, and unlock longevity.
🟣 Hip Mechanics — The Power Station
The hip joint is a ball-and-socket (femur head in acetabulum). It allows flexion, extension, abduction, adduction, rotation. This freedom creates power — but also risk if alignment is ignored.
- Primary movers: Glute max (extension), glute med/min (abduction + stabilisation), hamstrings (hip extension), iliopsoas & rectus femoris (flexion), adductors (multi-role).
- Force line in squats: Vertical torso = more quads; inclined torso = more glutes/hamstrings.
- Common restriction: Tight hip flexors pulling pelvis forward (anterior tilt). Fix with hip flexor mobility + glute activation.
- Control cue: “Pelvis neutral, ribs stacked.”
🟡 Knee Mechanics — The Transmission
The knee is a hinge with rotation. It links hip power to ankle stability. Quad–hamstring balance and tendon health keep it pain-free.
- Quad role: Knee extension (rectus femoris, vastus lateralis, medialis, intermedius).
- Hamstring role: Knee flexion; also decelerates tibia in running/jumps.
- Tendon force lines: Patellar tendon handles compressive loads best when quads are strong eccentrically (e.g., tempo squats).
- Control cue: “Knee tracks with toes — no cave, no collapse.”
🟢 Ankle & Foot — The Shock Absorber
The foot tripod (heel, base of big toe, base of little toe) is your ground interface. Lose it, and force leaks upward into knee/hip stress.
- Ankle dorsiflexion: Tibialis anterior pulls shin forward; crucial for squat depth.
- Ankle plantarflexion: Calf complex (gastrocnemius + soleus) drives jumps.
- Intrinsic foot: Small stabilisers arch the mid-foot, resisting collapse.
- Control cue: “Tripod rooted; spread the floor underfoot.”
🔵 Force Vectors — Squat vs Hinge vs Plyo
Every lift or jump is defined by how the center of mass aligns with the base of support. Watch the bar path of your torso — vertical vs angled tells you which muscles dominate.
- Squat: Force line stays vertical through mid-foot. More knee flexion = quads; more hip flexion = glutes/adductors.
- Hinge: Force line shifts back into hips. Vertical shin, hips back, spine neutral → hamstrings & glutes dominate.
- Plyometric: Triple extension (ankle, knee, hip). Energy leaks if one joint lags. Cue = “push through ground, extend tall, land quiet.”
🧩 Length–Tension Rule
Muscles generate max force at mid-range (not fully stretched or fully shortened). Training through full ROM creates more sarcomere length, improving long-term capacity.
- Quads: Strongest ~60–90° knee bend. Train deeper squats for growth, but respect tendon tolerance.
- Hamstrings: Dual-joint (hip + knee). Nordics hit them long; hip thrusts hit them short. Use both.
- Glutes: Best force at ~30–70° hip flexion. Hip thrusts = peak shortened glute; deep squats = lengthened glute.
🚨 Red Flag Alignments (Stop & Regress)
- Knee cave with load: shift to assisted split squat + banded abduction drills.
- Butt wink: improve hamstring mobility + core control before chasing pistol depth.
- Heels lifting: dorsiflexion mobility; elevate heels temporarily (safe wedge).
- Lumbar overextend in bridges: tuck pelvis; use shorter range until glutes take over.
Quick Visual Cues
- Squat: “Chest proud, ribs stacked, knees track, feet screw in.”
- Hinge: “Hips back, shins vertical, spine long, squeeze glutes.”
- Plyo: “Load like spring, extend tall, land whisper-soft.”
5. Programming Templates
Programming answers the question: how often, how much, and in what order? Lower-body bodyweight training adapts best when organised into clear blocks. Below are 3 levels of templates: beginner, intermediate, advanced — each with strength, hypertrophy, or power emphasis.
🔑 Core Principles
- Frequency: 2 lower-body sessions/week minimum for growth; 3 if recovery allows.
- Volume: Track hard sets (near muscular fatigue). 8–15 per muscle group per week.
- Progression: Add reps, extend tempo/holds, progress to harder drills, or add density (more work per time).
- Balance: Pair knee-dominant + hip-dominant, bilateral + unilateral, concentric + eccentric/isometric.
- Recovery: 48–72 hours between heavy eccentric hamstring sessions (Nordics, sliders).
🟢 Beginner (Weeks 1–6)
Goal: learn technique, build tendon tolerance, establish frequency habit.
Day A (Squat Focus)
- Chair → Air Squat 3×10–12
- Split Squat 3×8/side
- Glute Bridge 3×12
- Calf Raise (double-leg) 3×12–15
- Dead Bug Hold 3×20s
Day B (Hinge Focus)
- Hip Hinge Wall Tap 3×12
- Single-Leg Glute Bridge 3×8/side
- Step-through Lunge 2×10/side
- Tib Raises 3×15
- Side Plank 2×20s/side
Frequency: 2×/week (A + B, or ABAB if extra recovery days between).
🟡 Intermediate (Weeks 7–16)
Goal: increase unilateral load, expand ROM, introduce plyo safely.
Day A (Squat + Plyo)
- Tempo Air Squat 4×8
- Bulgarian Split Squat 3×8/side
- Cossack Squat 3×6/side
- Pogo Hops 3×20s
- Calf Raise (single-leg floor) 3×12/side
Day B (Hinge + Posterior)
- Hip Thrust 4×10
- Slider Hamstring Curl 3×8–10
- Reverse Plank Hold 3×20s
- Tib Raises 3×20
- Dead Bug w/ Reach 3×8/side
Optional Day C (Power Mix)
- Jump Squat 4×6
- Split Squat Jumps (low amplitude) 3×5/side
- Single-Leg Bridge 3×10/side
- Box Jumps 3×5
Frequency: 2–3×/week. If 3×, alternate AB + C once/week.
🔴 Advanced (Weeks 16+)
Goal: maximise unilateral control, tendon strength, and explosive power.
Day A (Strength)
- Pistol Squat Progression 4×3–5/side
- Bulgarian Split Squat (pause 3s bottom) 3×6/side
- Nordic Curl (eccentric 6–8s) 4×4
- Tib Raises 3×20+
- Side Plank Reach 3×8/side
Day B (Hypertrophy)
- Tempo Squat (4-1-2) 4×8
- Hip Thrust (single-leg) 3×8/side
- Cossack Squat 3×6/side
- Slider Curl (single-leg) 3×8
- Calf Raise (step deficit) 4×12
Day C (Power)
- Jump Squat 4×5
- Bounds 3×8
- Box Jumps 5×3
- Reverse Plank March 3×30s
- Pogo Hops (high-frequency) 2×30s
Frequency: 3×/week; recovery priority = hamstrings and calves.
📅 Block Structures
- Strength block: 4–6 weeks, low reps (3–6), longer rest (2–3 min), focus on pistols, Nordics, hip thrust isometrics.
- Hypertrophy block: 6–8 weeks, moderate reps (8–12), shorter rest (60–90s), tempo & pause squats, high-volume bridges.
- Power block: 4–6 weeks, explosive, low reps (3–6), full rest (3 min), plyos & bounds.
📊 Weekly Split Options
- 2 days: Squat focus + Hinge focus (Beginner–Intermediate).
- 3 days: Strength / Hypertrophy / Power (Advanced).
- 4 days: Upper-Lower split: 2 upper, 2 lower (Intermediate–Advanced).
Rule of thumb: Never load the same tissue heavy 2 days in a row. Quads & hamstrings need at least 48h recovery from eccentric-heavy work.
🚦 Troubleshoot
- No growth? Add 1–2 sets per movement pattern or progress tempo/ROM.
- Fatigue constant? Drop 20% weekly volume, focus on sleep & protein.
- Pain flares? Regress to isometrics + partials until pain-free ROM returns.
6. Recovery, Soreness & Injury Prevention
Lower-body sessions stress large muscle groups and high-force tendons. Recovery is not optional — it is where growth occurs. Distinguish between productive soreness and warning pain, and use science-backed recovery methods to keep progressing.
🟢 DOMS vs 🚨 Injury
- DOMS (Delayed Onset Muscle Soreness): Appears 24–72h after unaccustomed work; dull, bilateral, eased by movement; linked to eccentric load (e.g., Nordics, sliders).
- Injury pain: Sharp, localised, appears during or immediately after; asymmetrical; worsens under load; may limit ROM.
- Rule: If pain alters movement pattern, it’s not DOMS — regress & assess.
🧩 Recovery Strategies
- Sleep: 7–9h quality; growth hormone spikes in slow-wave sleep drive repair.
- Active recovery: Walking, cycling, light mobility flushes metabolites and restores ROM.
- Nutrition: Protein (1.6–2.2 g/kg/day); carbs post-training (1–1.2 g/kg within 2h) for glycogen reload; micronutrients (iron, calcium, vitamin D, magnesium).
- Hydration: 30–40 ml/kg/day; replace ~500–700 ml per hour of intense sweat loss.
- Cold/heat contrast: Optional; cold blunts inflammation (short-term relief, but may delay adaptation if overused). Heat increases circulation (useful for chronic stiffness).
- Compression & elevation: Reduce acute swelling; useful post-sprain or long-standing soreness.
⚙️ Tendon & Joint Care
- Patellar tendon: Load tolerance built via isometric holds (wall sit 30–45s × 3–5) before heavy eccentrics.
- Achilles tendon: Progressive calf raises (straight + bent knee) with slow eccentric; avoid ballistic stretch-cycles too early.
- Hip flexors: Counteract sitting by combining mobility (couch stretch) + activation (glute bridges).
- Spine: Brace work (dead bug, side plank) protects lumbar during hinges and pistols.
🛡️ Injury Prevention Keys
- Progressive overload only: Add no more than +10% volume/intensity weekly.
- Respect eccentric fatigue: Nordics/slider curls need ≥48h recovery before repeat.
- Landings matter: Plyos should always be quiet — loud = too much height or too little control.
- Unilateral balance: Always pair left/right sets; correct asymmetry before chasing load.
- Listen to red flags: Swelling, locking, or sharp pulls = regress & reset.
🔧 Tools & Habits
- Foam rolling: Short bouts (30–60s per muscle) improve ROM via neural relaxation, not tissue “breaking.”
- Stretching: Use post-session or separate from heavy training; prioritise hip flexors, hamstrings, calves.
- Isometrics: 30–45s tendon holds (wall sits, calf isos) build tendon resilience and reduce pain sensitivity.
- Breath work: Box breathing (4-4-4-4) downregulates stress hormones; aids sleep & recovery.
📅 Sample Recovery Integration (Intermediate)
Mon — Lower A (Squat/hinge mix)
Tue — Mobility + Walk 30m
Wed — Lower B (Unilateral/posterior)
Thu — Active recovery (bike, swim, yoga)
Fri — Lower C (Plyo focus)
Sat — Mobility + Breath work
Sun — Full rest
Coach’s Note: Don’t glorify grinding through soreness. Progress = consistent capacity, not day-to-day suffering. If soreness lingers >72h, you’ve outpaced recovery — reduce volume or tighten nutrition/sleep.
7. Nutrition for Lower-Body Days
Leg sessions tax the body’s largest muscles and highest-force tendons. Nutrition must support fuel (carbs), repair (protein), electrolyte balance, and bone/tendon health (micronutrients). Use the playbook below to time carbs, hit protein, hydrate intelligently, and cover the essentials.
🥩 Protein Targets
- Daily intake: 1.6–2.2 g/kg/day (aim high when cutting or older).
- Per-meal dose: 0.30–0.40 g/kg (e.g., 20–40 g for most adults) every 3–4 hours, anchored by leucine-rich sources (whey, eggs, dairy, lean meats, soy).
- Post-session: One protein feeding within 0–3 hours of training is practical for adherence; the full-day total matters most.
🍚 Carb Timing for Leg Performance
- Daily intake (general training): 3–5 g/kg/day. Increase to 5–7 g/kg when volume or plyo density is high.
- Pre-workout (1–3 h): 1–2 g/kg low-fat, low-fibre carbs + 20–40 g protein (e.g., rice + yogurt + fruit). Link: /nutrition/carbs
- Intra (optional, >60–75 min hard work): 20–40 g easily digested carbs (drink or chews).
- Post (0–2 h): 1.0–1.2 g/kg carbs + 20–40 g protein to kickstart glycogen resynthesis and repair.
💧 Hydration & Electrolytes
- Baseline: ~30–40 ml/kg/day fluid.
- Before training: 400–600 ml water within 2 hours of session.
- During: Sip 150–250 ml every 10–15 min; for hot/sweaty sessions, include sodium (300–600 mg/L) + potassium (~200 mg/L).
- After: Replace ~150% of body mass lost (e.g., 0.5 kg lost → ~750 ml extra across 2–4 h).
🧪 Micronutrients That Matter
- Iron: Oxygen transport; low levels blunt work capacity. Heme iron (meat/fish) or iron + vitamin C pairing (plant-based). Monitor if menstruating or plant-based.
- Calcium: Bone remodeling and contraction; dairy, fortified milks, leafy greens.
- Vitamin D: Muscle function and bone health; sunlight where appropriate + fortified foods or supplement as advised.
- Magnesium: Muscle/nerve function; nuts, seeds, whole grains, legumes.
- Collagen + Vitamin C (optional): For tendons/ligaments, 10–15 g gelatin/collagen + 50–100 mg vitamin C, ~30–60 min before loading work (e.g., isometrics/Nordics).
- Omega-3 (EPA/DHA): May help soreness perception; oily fish or high-quality supplement.
🧰 Supplements (Optional, Evidence-Leaning)
- Creatine monohydrate: 3–5 g/day anytime; improves high-output sets and lean mass over time.
- Caffeine: 2–3 mg/kg, 30–60 min pre-session for perceived effort/power; avoid late day if it harms sleep.
- Beta-alanine: 3.2–6.4 g/day split doses for high-rep/conditioning blocks (tingles normal).
- Electrolyte mix: Useful for heavy sweaters or hot environments.
🍽️ Simple Meal Blueprints (Copy/Paste)
| Timing | Example Meal | Why it works |
|---|---|---|
| Pre (2–3 h) | Rice + grilled chicken/tofu + veg + olive oil; fruit yogurt | Balanced carbs + protein; low fibre/fat to reduce GI distress |
| Pre (45–60 min) | Banana + whey/soy shake | Quick carbs + amino acids without heaviness |
| Intra (optional) | 20–30 g carb drink or chews | Sustains effort in long/plyo-dense sessions |
| Post (0–2 h) | Potatoes/pasta + salmon/tempeh + veg; milk/fortified alt | Refuels glycogen + provides protein, calcium, vitamin D |
| Evening | Greek yogurt/cottage cheese + berries + honey | Slow protein (casein) supports overnight repair |
🌱 Plant-Based, Menstruation & Low-Appetite Days
- Plant-based protein: Mix sources (soy, pea, wheat gluten, legumes + grains) to cover amino profile; consider a leucine-fortified blend.
- Iron (menstruating): Prioritise iron-rich foods; pair with vitamin C; consider blood work with a clinician if fatigue persists.
- Low-appetite days: Liquid calories (smoothies: milk/alt, whey/soy, oats, banana, PB) to keep protein/carbs up without appetite strain.
✅ Lower-Body Day Checklist
- ✅ Ate a carb-protein meal 1–3 h before training
- ✅ Hydrated (clear-to-pale yellow urine; added electrolytes if hot/sweaty)
- ✅ Post-session protein (20–40 g) + carbs (1.0–1.2 g/kg within 2 h)
- ✅ Daily protein hits target (1.6–2.2 g/kg)
- ✅ Micronutrient coverage: iron, calcium, vitamin D, magnesium
- ✅ Creatine 3–5 g/day (optional but effective)
🔗 Related Guides & Safety
Joint care deep-dive: /health/knees-ankles • Carb strategy: /nutrition/carbs
Educational only. If you have medical conditions (e.g., anaemia, kidney disease, diabetes), consult a qualified clinician/dietitian.
8. Self-Audit — Aims, Evidence, Adherence
Lower-body training can drift into ego chasing — endless pistols for Instagram, box jumps for clips. The self-audit prevents that. Define your aims, collect evidence of progress, and measure adherence so the work stays meaningful.
🎯 The Three Aims
- Aesthetics: Thicker quads, rounded glutes, lean hamstring lines. Measured in photos, mirror, or waist/hip ratios.
- Performance: Jump height, sprint speed, pistol depth, Nordic hold time. Numbers on a sheet.
- Longevity: Pain-free stairs, strong balance into old age, no joint flare after sessions. Measured in daily ease.
Audit rule: You can chase 2 lenses at once. Trying to max all 3 = burnout. Pick your season.
📊 Metrics That Matter
- Strength: Can you control 3×5 pistols/side, 3×6 Nordics (eccentric)?
- Hypertrophy: Thigh/hip circumference +2–4 cm in 3–6 months (if eating surplus).
- Power: Countermovement jump ↑ 3–5 cm in 8–12 weeks.
- Endurance: 50 controlled air squats unbroken without form break.
- Longevity: Can climb stairs without pain, balance 30s single-leg eyes closed, sit/stand from floor unaided.
📝 Evidence Logging
- Training log: Sets × reps × tempo × RPE (effort rating 1–10). Digital or notebook.
- Video check: Monthly form clips (air squat, hinge, jump landing). Look for knee track, spinal control, landing noise.
- Performance test: Every 6–8 weeks: vertical jump, 1-min max air squats, isometric wall sit time.
- Wellness rating: 1–5 scale on soreness, sleep, energy, mood each day.
📅 Adherence Audit
Execution beats perfect plan. A 70% adhered program > 100% ideal plan skipped.
- Target: 80% of planned sessions completed monthly.
- If below 70%: Your plan is too ambitious. Reduce volume or frequency.
- Check energy log: If fatigue >3 days/week, recovery or nutrition gap needs fixing.
🪞 Self-Reflection Prompts
- Am I training for ego display or real function?
- Would my current knee/ankle tolerate this plan in 10 years?
- Do I track recovery (sleep, soreness) as carefully as I track reps?
- If social media vanished, would I still do pistols and jumps?
⏱️ Frequency of Audit
- Weekly micro-audit: Rate soreness, sleep, motivation. Adjust next week.
- Monthly meso-audit: Review performance metrics vs aim lens. Swap block if needed.
- Quarterly macro-audit: Photo/measure, retest jumps & pistols, write reflection.
Coach’s Note: Self-audit isn’t optional. It’s your insurance against wasted years. Muscles grow, but only aligned goals create a lifelong engine rather than a short highlight reel.
9. FAQs & Myths
Clarity cuts noise. Here are direct answers to common lower-body training questions — plus the myths that refuse to die.
❓ Frequently Asked Questions
-
Q: Do I need weights to grow legs?
A: No. Progressive bodyweight (pistols, Nordics, plyos) can build strong, muscular legs if volume, tempo, and nutrition align. -
Q: How many times per week should I train legs?
A: Minimum 2×/week for growth; 3× for advanced. Recovery dictates the ceiling. -
Q: My knees hurt when squatting — should I stop?
A: Stop painful ranges, regress (box/partial squats, isometrics), build ankle/hip mobility, then reload progressively. -
Q: Are plyometrics safe without weights?
A: Yes, if you earn them. Master 3×15 smooth air squats + calf raises first. Progress pogo → jump squat → bounds → box jumps. -
Q: What’s better: pistols or Bulgarian split squats?
A: Different tools. Pistols = balance & ankle mobility; Bulgarians = quad/glute overload in stable setup. Use both. -
Q: Should I train calves and tibs separately?
A: Yes. Calves (plantarflexion) + tibialis (dorsiflexion) balance prevents shin splints and supports sprint/jump mechanics. -
Q: Can I do lower body on consecutive days?
A: Not for same tissues. Alternate patterns (Day 1 quads/hinge, Day 2 posterior/accessory) or keep 48h rest.
🚫 Myths Debunked
-
Myth: “Bodyweight can’t build legs.”
Truth: Nordics, pistols, Bulgarians overload through leverage + tempo. Hypertrophy = tension + volume, not external load only. -
Myth: “Knees shouldn’t pass toes.”
Truth: Safe if heels stay down and knees track over toes. Forbidding this limits quad development. -
Myth: “DOMS means growth.”
Truth: DOMS = novelty, not progress. Consistent load tracking > chasing soreness. -
Myth: “Plyometrics are only for athletes.”
Truth: Everyone benefits from landing mechanics. Even basic pogo hops bulletproof Achilles tendons. -
Myth: “Stretching prevents injury.”
Truth: Strength through ROM + tendon isometrics prevent injury more than static stretching alone. -
Myth: “Bigger quads = slower runner.”
Truth: Strength improves economy. Balanced quads + hamstrings reduce injury and aid speed.
⚠️ Quick Safety Reminders
- Pain ≠ gain. Pain = regress + re-pattern.
- Progress load by reps/tempo before chasing advanced moves.
- Always prep joints (ankle, knee, hip) before plyos or deep squats.
- Recovery (sleep + protein) is part of the program — not optional.
10. Execution Framework — 12-Week Lower-Body Plan
This 12-week framework turns the encyclopedia into action. Three 4-week phases build technique → muscle → power. Keep a log, respect recovery, and perform self-audits every 4 weeks.
🗺️ Plan Overview
- Phase 1 (Weeks 1–4): Foundation — technique, tendon loading, bilateral base.
- Phase 2 (Weeks 5–8): Build — unilateral control, higher volume, hypertrophy focus.
- Phase 3 (Weeks 9–12): Power — plyo integration, advanced progressions.
Frequency: 2–3 lower-body sessions/week (beginner = 2, advanced = 3). Rotate A/B days.
🟢 Phase 1 — Foundation (Weeks 1–4)
Day A
- Chair → Air Squat 3×12
- Split Squat 3×8/side
- Glute Bridge 3×12
- Calf Raise (double) 3×15
- Dead Bug Hold 3×20s
Day B
- Hip Hinge Wall Tap 3×12
- Single-Leg Glute Bridge 3×8/side
- Step Lunge 2×10/side
- Tib Raises 3×15–20
- Side Plank 2×20s/side
Focus: Learn cues, full ROM, no rushing. Prep + recovery = priority.
🟡 Phase 2 — Build (Weeks 5–8)
Day A (Squat Emphasis)
- Tempo Squat 4×8
- Bulgarian Split Squat 3×8/side
- Cossack Squat 3×6/side
- Calf Raise (single-leg floor) 3×12/side
- Pogo Hops 3×20s
Day B (Hinge Emphasis)
- Hip Thrust 4×10
- Slider Ham Curl 3×8–10
- Reverse Plank Hold 3×30s
- Tib Raises 3×20
- Dead Bug Reach 3×8/side
Focus: Increase unilateral volume, introduce tempo, start plyo prep.
🔴 Phase 3 — Power (Weeks 9–12)
Day A (Strength + Power)
- Pistol Progression 4×3–5/side
- Nordic Curl (ecc 5–6s) 4×4
- Jump Squat 4×6
- Calf Raise (step deficit) 4×12
- Side Plank Reach 3×8/side
Day B (Explosive Mix)
- Bulgarian Split Squat (pause) 3×6/side
- Hip Thrust (single-leg) 3×8/side
- Bounds 3×8
- Box Jumps 4×3
- Reverse Plank March 3×20s
Focus: Blend max strength with plyo efficiency. Recovery = crucial.
⚙️ Progression Rules
- Add 1–2 reps per set each week (if form holds).
- For isometrics, add +5s hold per week until target reached.
- Tempo: extend eccentrics (down phase) 1s longer when you plateau.
- Plyo: add reps/sets only if landings stay whisper-soft.
📊 Week 12 — Test & Audit
- Strength: Max controlled pistol depth both sides; Nordic eccentric duration (target 8–10s).
- Power: Countermovement jump height (measure wall/Vertec) vs Week 1.
- Endurance: Max unbroken air squats (strict form).
- Longevity: Single-leg balance (eyes closed) ≥30s; pain-free stairs rating.
Log results, compare to aims (Self-Audit), and reset cycle with new targets.
Coach’s Closing Note: The lower body is the foundation of movement, health, and power. Train it with respect, not ego. Audit often, fuel smart, and progress patiently — this is how you build legs and hips that last decades, not just a season.
Original Author: Festus Joe Addai — Founder of Made2MasterAI™ | Original Creator of AI Execution Systems™. This blog is part of the Made2MasterAI™ Execution Stack.
