Looking to enhance lower body strength? 2024 Europe’s Strongest Man champion Luke Stoltman shared his leg and log workout routines, including sets and reps, on Aug. 27, 2024. The Scottish strongman also revealed several additional exercises to enhance leg strength.
Luke Stoltman’s Leg and Log Workout
Before diving into his workout routine, Luke Stoltman revealed that he consumed a pre-workout shake to combat fatigue and enhance athletic performance. (1)
- Warm-Up — Air Bike: five minutes
- Dumbbell Adductors: 3 x 10
- Safety Bar Squats: 3 x 8
- Log Presses: 3 x 8
- Zercher Jefferson Curls: 3 x 8-10
- Split Squats Isometrics: (30-second hold on each side)
[Related: The 10 Best Agility Training Exercises for Strength Athletes]
[Related: The Anatomy of Your Leg Muscles, Explained (and How To Train Them)]
Warm-Up — Air Bike
Stoltmam warms up with five minutes on an air bike. He zones into a mindset aligned with the upcoming leg training as blood pumps to his legs. Research corroborates this practice, as performing warm-ups before major exercises enhances performance. (2)
Dumbbell Adductors & Safety Bar Squats
Stoltman lacks access to an adductor machine, so he gets creative with dumbbells. When his adductors feel tight, he isolates them in training. Stoltman performs three sets of 10 reps, pressing dumbbells weighing 20 kilograms against his thighs.
Stoltman opts for safety bar squats while recovering from a biceps injury, highlighting their reduced strain on the biceps. He prefers squatting barefoot to improve balance and muscle activation and wears knee sleeves for support. The wider stance engages Stoltman’s glutes and requires less range of motion.
Log Presses & Split Squats Isometrics
Stoltman wears a weightlifting belt for lower back support as he cleans the log from floor pads and presses to the log overhead. He prefers overhead pressing in shoes with raised heels as he feels they enhance explosive power.
Stoltman concludes his workout with an isometric split squat with 30-second holds with 40 kilograms.
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References
- Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Featured image: @luke.stoltman on Instagram
