Stronger Legs Start Here 💪
If you’re trying to get stronger legs, feel more stable, or just move better overall — squatting can help. These 3 moves aren’t complicated, but they’ll help support your squat, your strength, and your overall fitness—whether you’re chasing PRs or just want to feel better getting up and down from the couch.
They work. And they’re worth trying no matter where you’re starting from.
#1 – Lunges
Walking Lunges are non-negotiable in this system. Why? They keep your metabolism high, your glutes and hamstrings firing, and—most importantly—your stability under the bar sharp.
➙ Even better: they bulletproof the tendons around your knees.
➙ Stronger, healthier knees = more squat longevity.
But there’s another layer to this: the mental side. When you lunge every day, your body AND mind level up.
▶️ Watch & follow along: EP.20 | Walking Lunges
#2 – Belt or Box Squats
Mid-week, we hammer home Box or Belt Squats for max reps.
Start with 1-minute sets and build your capacity from there:
Week 1: 1 min
Week 2: 2 mins
Week 3: 3 mins
Week 4: 4 mins
The goal? Stack work capacity + strength. It’s not flashy, but it works—BIG time.
Be sure to use a 14–16 inch box, keep your form tight, and add weight as you go.
▶️ Watch & follow along: EP.69 | Speed Box Squats
#3 – 5-Minute Deadlifts
Five minutes. That’s it. But don’t get it twisted—this will light you up.
We start with just the bar and build up weight each week (10–45 lbs). Keep it mostly stiff-legged and focus on control.
Foot position changes every minute:
➙ Heels close (almost touching)
➙ Just inside shoulder-width
➙ Standard shoulder-width
➙ Sumo stance (toes forward)
➙ Sumo stance (toes out)
It hits everything—glutes, hamstrings, hips, back.