Build legs that match the rest of you — the few lifts worth doing and how to stop skipping leg day for good.
Neither builds more leg. Studies find near-equal quad and glute activation; the front squat uses less weight and less knee load, the back squat moves more.
By Justin Myers · October 8, 2026
Research finds no muscle-growth gap between single-leg and two-legged lifts. The 6-move leg day I run at 37, the cue for each move, and the imbalance evidence.
By Justin Myers · October 4, 2026
For one rep, 225 sits below the median man who logs squats (253 lb). For 10 reps it estimates to ~300, above the 289 average. Reps and bodyweight decide.
By Justin Myers · September 29, 2026
Under 60, clear 40+ seconds per leg with your eyes open. The famous 10 seconds is a pass/fail from a mortality study of 51-to-75-year-olds — a different test.
By Justin Myers · September 25, 2026
Score it right, then read it right: 10 points, one lost per support. Below 8 is where the risk turns statistically significant — not the chart you saw online.
By Justin Myers · September 23, 2026
Yes — 315 beats about 75% of men who log squats, but at 200 lb bodyweight Strength Level still grades it below intermediate. Your bodyweight decides.
By Justin Myers · August 19, 2026
Squat 2-3x a week, end every set 1-2 reps short, pause 2 seconds at the bottom. The 7 fixes ranked by what the research backs, and the one it doesn't.
By Justin Myers · August 14, 2026
Build bigger legs by training the squat, hinge, and press patterns hard, hitting quads, hamstrings, and calves, and adding load over time.
By Justin Myers · May 9, 2026