Every since you began lifting weights, you’ve probably heard the same thing over and over. You should always start leg day with squats. It’s the compound movement most responsible for thigh (and overall physique) growth, and you should always complete this movement when you’re at your freshest. This is true most of the time, but it does seem to neglect the fact that our bodies respond best to new and unique challenges that we have not seen before.

The muscles in your body are highly adaptable. They only grow enough to meet the demands you place upon them. In addition, they adapt to similar workloads very easily. If you’ve been starting your leg day with squats for the last 4 years, there’s a good chance they’re not growing much as a result anymore. It might be time to change it up. Here is a leg routine which places squats at the end of your routine. You won’t be sacrificing any intensity or stimulation. Rather, you’re rotating the movements which deliver the heaviest stimulation in an attempt to catch the thighs off guard and force them to grow. Your intensity should not change one bit – train just as hard as you always have. With the added excitement of new exercises in a new order, you may even be able to train harder!

Leg Press

After two 20-repetition warm-up sets, it’s time to hit the metal! Train hard and heavy. Rep range should be 6 to 8 reps, with a lot of weight. Complete 5 sets. Stretch your legs minimally before and after this movement.

Barbell lunges

These should be limited in weight so that you can complete 8 to 12 repetitions. Stretch and feel the thighs, hamstrings, and glutes with each rep. Complete 3 sets. Be careful not to extend too far. Hyper extended knees can keep you out of the gym for 6-8 weeks!

Leg extensions

This movement helps to develop the teardrop muscle, as well as thigh definition. Train with 10 to 15 repetitions. Your repetitions should be slow and deliberate. Work to feel the muscles burning. Complete 4 sets.

Abductor/adductor machine

Don’t overlook this very useful machine for hitting the quads from new directions. Complete 4 sets of each. As with leg extensions, work to feel the individual muscle groups contracting with each repetition.

Barbell squats

Finally, it’s time to use the movement you love so much. Obviously, you’ll need to use less weight than you’re used to lifting. By that point in the workout, there is a good chance that you’ll be completely exhausted. Bump your repetition range up to 10 to 15 reps per set, and complete them slowly. Complete 4 sets. Your goal at this point in your training day isn’t to break any strength records. Rather, it’s to create a culmination of the day’s training events in one, all-reaching movement like the squat.

Hamstring and calf training can follow, or you can save those for another day. Good luck, and remember that you can indeed save the best leg exercise, squats, for last!

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