Steve Cook Leg Workout for Strength | Big Man on Campus

Steve Cook will teach you to hit your legs harder and heavier than any other body part. Extend, curl, squat and shock your body to grow.
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Just like college tests and challenges, leg day will test your resolve and mental strength. If you want teardrop quads and powerful hamstrings, you need to lift with everything you've got. Leg day needs to be trained heavier and harder than any other body part. Extend, curl, squat and shock your body into growth. Leave it all at the gym, Big Man.

College is a place of learning and growth. The best students strive for academic, aesthetic and athletic development. The best students are hungry: They want to get smarter, stronger, brighter, bolder and bigger. Of course, even the best students need a solid place to start. Steve Cook's Big Man on Campus 12-Week College Trainer is that place.

Big Man on Campus is a unique 12-week fitness course. The weight room will be your classroom; Steve Cook will be your professor. He'll teach you the muscle-building basics—how to train, eat, supplement and grow. He'll help you schedule your workouts, juggle competing priorities and transform your physique. Become your best self; become the Big Man on Campus.

| Exercise Tips |

Stiff-Legged Deadlift
When you're performing straight-legged deadlifts, make sure you keep your back straight. Also keep your legs straight, but not quite locked out. Good form is very important when you deadlift, so keep that core tight. It's not easy to recover from an injured back.

If you're not sure how much weight to go up each set, that's okay. You learn that by trial and error. Add weight, but if it's so heavy you can't hit the reps, strip it. If you hit 12 reps easily, you know next time to add a little more. Leave your ego at the door: You're in the gym to enhance your physique, so don't concern yourself with others.

I don't use straps for many things, but when the weight gets heavy, they help me stick to the bar. Try not to use your straps as training wheels. Instead, build your grip and forearm strength and only add straps when you absolutely need them.

Standing Leg Curl
If you don't have a standing leg curl machine in your gym, a lying leg curl machine works just fine. No matter what machine you're using, remember to keep your pelvis flat on the bench to ensure that you aren't swinging or using your lower back. Control the weight and be conscious about using only your hamstrings to curl.

Seated Leg Curl
As the weight starts to get heavy, pay special attention to your form. Don't let it get sloppy. Squeeze at the bottom of the movement and come to a full extension without totally locking your knees. Your last set is going to suck, but you need to bring intensity and concentration to get that growth.

| Front Squat |
I like to do front squats to reach that vastus medialus. When you're headed to the beach, or wearing shorter shorts, you can show off your defined legs.

Because the weight is in front of you and is less stable, you probably won't be able to load the bar like you do for back squats. That's okay—you'll get the hang of it.

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