Hi sir,

My legs are not as well developed as my upper body. 

How can I fix it? 

-Amar Gajmer 

Hi Amar,

Truth be told, most people’s legs are underdeveloped, both in performance and aesthetics, compared with the upper torso. But in some cases, it can be ridiculously apparent.

You haven’t provided me with sufficient information to work with, but in most cases underdeveloped lower body is a direct result of poor work ethic. Very few people endure enough mental and physical labour to build a pair of strong and well-built legs.

In order to improve your legs you must train it with the same or often more intensity and passion than your chest and arms, which most people do very happily. But the same cannot be said when pertaining to their lower half.

Improving your legs has a holistic effect on your strength, over all physical development and general health.

Focus on intensity not volume or frequency of training. Just do a few sets once a week for legs, but do them with perfect form and utmost passion and grit.

Remember the three laws of growth – Train (break down) Nutrition (nourishment to grow) and rest/sleep (in a state of deep sleep is when we truly recover, complete the cycle and grow).

Workout to improve/develop legs: 

Leg extensions: 2 sets of 15-20 reps

Squat: 2 sets of 8-12 reps

Lying leg curl: 2 sets of 15-20 reps

Stiff legged deadlift 2 sets 8-12 reps

Standing calf raises 5 sets 15-20 reps