🏋️ 5 best lower-body workouts for strength and growth
Jason Serafino
November 02, 2022
Yes, a team of astronomers discovered a large asteroid that will eventually cross into Earth's orbit. No, it doesn't pose a threat to any of us. Which is a relief because something like that would really put a crimp in our bulking season plans.
Now that the dust has settled on yet another Rogue Invitational CrossFit event, we’re looking at a few impressive performances that flew under the radar this year.
​​Sean Hayes is one of Canada's strongest humans, and his latest axle deadlift PR was firmly over the 1,000-pound mark. (Though it came at a price.)
You might not be deadlifting that kind of weight anytime soon, but these top-flight lower-body workouts can help you hit some more reasonable goals.
CrossFit
Rogue Performances You May Have Missed
Image: @manon_angonese.whiteshark on Instagram
This past weekend’s Rogue Invitational was the premier showcase for athletes during CrossFit's off-season, with some of the fittest men and women on the planet competing in the second most lucrative event of the calendar year (behind the CrossFit Games).
Even though the field was small compared to the Games and Wodapalooza, most of the attention went to only a handful of high-profile athletes, like winners Justin Medeiros and Laura Horvath. But at BarBend, we also like to pay attention to athletes who didn't quite get their due, despite turning around great performances. You can check out our picks below.
PR Alert!
Sean Hayes' Record Axle Deadlift
Image: @sirseaningtoniii on Instagram
If something exists, chances are Canadian strongman ​​Sean Hayes can lift it. And now, he can add another achievement to his ever-growing résumé. On October 30, Hayes shared an Instagram clip where he hit an axle deadlift of 474 kilograms (1,045 pounds) during a training session.
According to the caption of his post, Hayes’ pull is a new Canadian record. He also wrote that he initially planned to surpass Mexican strongman Gabriel Peña’s world record axle deadlift of 500 kilograms (1,102.3 pounds) during this session, but a back injury at the beginning of the attempt put a stop to it.
​​While there was no update about the injury afterward, Hayes wrote that "the strength was there for [Peña’s record] but the body was not."
Workouts
Build Your Lower Body
Image: baranq on Shutterstock
No matter what kind of training split you prefer, your program needs a couple of solid leg days. A strong lower body is vital for two of the three powerlifts, all of the Olympic lifts, and pretty much any other training routine you want to embark upon.
But leg day is about more than just hitting some squats and calf raises and calling it quits. Depending on your goals, there are endless ways to build your lower body. Don’t be overwhelmed, though, because we’re breaking down the best plans for muscle growth, fat loss, and more. Just follow our lead, and you’ll be well on your way to building the powerful tree trunks you’ve always wanted.
Everything Else
The Rogue Haul
GIF: @spongebob on Giphy
The Rogue Invitational isn’t just about elite athletic competition — it’s also about those sweet, sweet winnings. Here’s the prize money the CrossFit and strongman athletes took home this year.
Want to improve your glutes? Try the circuit that WWE Superstars Liv Morgan and Sheamus recently showed off on YouTube.
Improve your balance and core strength with these five full-body stability ball workouts that you can do right at home.