#9: Championship Legs ... Without Squats

Q: Hello Autumn,

I admire the legs of female bodybuilders – great shape. I want to get a set like that myself. I have a problem, though. I cannot do exercises like squats, because I have a lower-back problem and it just gets too sore when I do. Actually, it hurts. What can you suggest to build my legs and butt but not hurt my back?

Thank you very much,

...Teresa McDonald

A: Hello Teresa,

So you want to build some sexy wheels, huh? Well, I think I can help!

To build nice legs you definitely DO NOT have to do squats, contrary to popular belief. If doing squats hurts your back, then I would stay away from them; however, there are still quite a few very effective exercises that can be performed to build championship legs. I am going to let you in on a little secret: I rarely squat – maybe once a month. But I do perform hack squats, which I find are better anyway.

OK, so you are thinking, how is this possible when every magazine out there promotes squatting as the ONLY way to build nice legs? Well, I am going to show you my approach to leg training.

The first thing you need to do is eat at least one and a half hours before training legs. Sometimes if you eat too soon before legs you may feel nauseous. Eating at least one and a half hours before will ensure you will feel great busting out those exercises.

For exercises, first do leg extensions. I do 5-6 sets of extensions to get my legs warmed up and ready for the next exercise. Leg extensions also help you to get nice separation between each muscle.

My next exercise is my "meat and potatoes" of legs – leg presses. For leg presses, begin with a light weight and slowly add more weight with each set you perform. This exercise is the "king" for building size and shape, plus it won’t hurt your back. Leg presses are a way to overload your legs with more weight than you could do on squats alone, which will help them grow without further injuring your back. They are very safe and should be the priority in your routine.

Next for me is the hack squat. Now, I know that you have a problem doing regular squats; however, hack squats are very easy on your back and they give you all the benefits of regular squats. For hack squats, again begin with a very light weight and pyramid your weight up as you do each set. For rep range when doing legs, 12-15 reps are your target. Go all the way to the bottom on hack squats. Stopping half way only puts undue stress on your knees and does not work your legs enough! Full reps right to the bottom will make those wheels grow!

For my third and final exercise for legs, I like to do walking lunges with a pair of dumbbells in my hands. I will generally do my walking lunges the full length of the gym (approximately 70 feet), then turn and lunge back to my starting point. All of these exercises are going to give you a nice firm and shapely butt too!

Here is a set and rep scheme for you:

• Leg extensions - 6 sets, pyramiding up in weight. Rep range: 12-15 reps
• Leg presses - 6-8 sets, pyramiding up in weight. Rep range: 12-15 reps
• Hack squats - 6 sets, pyramiding up in weight. Rep range: 12-15 reps
• Walking lunges with dumbbells - 3 sets going 30 feet in one direction, then turning and returning

So there you have it! This is my routine that I used to win the Canadian Bodybuilding Championships and still use today. Now get in there and get pumping. Let me know how you are making out doing this routine and if it has helped you to build the muscular legs and firm butt you are after.

Good luck Teresa!

...Autumn Raby, IFBB Pro

If you would like to ask Autumn a question, please e-mail: askautumn@seriousaboutmuscle.com.

SeriousAboutMuscle.com contributor Autumn Raby is from British Columbia, Canada, and is the 2005 CBBF Canadian Bodybuilding Championships Women's Middleweight and Overall Champion. Autumn's win at the Canadian Championships earned her an IFBB Pro Card.