The Elite Physique

Figure Competitor Leg Workout

The Best Figure Competitor Leg Workout for Amazing Legs

Figure Competitor Leg Workout

A figure competitor leg workout can be brutal if you put 100% into your training.  But, before we step into an intense workout, you need to first commit to the goal of extreme training and contest prep.  You have to have that goal and end game in your head to create the mind-muscle connection.  Let’s face it, the entire process can be overwhelming and even scary for the newbie.

What’s In Store…

So, let’s get started.  Poor leg development will get you a low placement on the competitive stage.  What many of the new and even intermediate figure competitors are lacking are well-developed legs.  So, what I’m going to do in this article is help direct you to build great, even AMAZING legs so you can place in the top 3, and even win your next figure show.

You will need to have a well-developed and finely polished physique for the panel of judges to give you a high placement.  As a serious competitor you are going to have to follow a strict and structured meal plan to bring your body fat down to the low double digits and single digits.  In addition to extreme dieting, you will have to follow a rigid training program to build muscle.  Not only that, you will also have to implement cardio work to help strip body fat.

Vital Figure Competitor

Leg Workout Components

Use the vital figure competition leg workout and tips below to take your training to the next level.


If you want to build amazing legs, you need to squat, and squat big.  The squat is a compound exercise.  It targets all the muscles in the leg at once.  While squats are the granddaddy exercise for the legs, it’s good to alternate it with the leg press every other leg workout.  This will allow compound movement variety.

Stiff-Legged Deadlifts

Stiff-legged deadlifts (SLDL) are one of the best hamstring exercises.  Doing leg curls only is not going to cut it.  You need to add in SLDL to build strong and thick hamstrings for overall leg balance.  Mastering the stiff-legged deadlift will help build that sought after ham/quad separation that looks so great on the side and back poses.  You can add this exercise to your program easily by using barbells or dumbbells.  Neglecting this leg exercise will lave you with weak hamstring.

Hack Squats

Hack squats build the sought after teardrop muscle in the lower front thigh.  If you need to  develop your quad sweep, be sure to include hack squats in your leg training.  The hack sled is a great piece of equipment.  However, if you don’t have access to a hack squat apparatus, you can do them with a barbell and even on the Smith machine.


Lunges are an amazing exercise for lower body development.  They target the hamstrings, glutes, and quads.  This is another great exercise to bring out your ham/glute separation. Lunges can be done a number of ways. You can do walking lungs, DB walking lunges, reverse lunges, Smith machine lunges, side lunges, etc.

Take Your Leg Workout to the Next Level…red arrow pointing down

This is just quick surface information.  Now, if you want more figure competitor leg workout information to really increase the intensity of your training program, you need to check out the information below and grab my Leg Training Hacks Guide.  It’s the guide you need to get started on your leg and body transformation.


Wait, Don't Leave Without This

If you want amazing legs for yourself or for your competition, there's no time to waste.  Luckily, I have a FREE Leg Training Guide to help you.  Download it now, FREE.  Click the link below...

Free Download: 5 Leg Training Hacks

Karen Sessions NSCA-CPT

Wait, Don't Leave Without This

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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