2023 Mr. Olympia Derek Lunsford remains the only athlete to claim Olympia titles in two divisions: Men’s Open and Men’s 212. Although Lunsford lost his title defense to Samson Dauda in 2024, he kicked off the 2025 season by beating Dauda at the 2025 Arnold Classic.
Determined to reclaim the prestigious Sandow Trophy, Lunsford is focused on building his lower body. “This is the strongest I’ve ever been…the biggest,” Lunsford declared in a recent update.
Derek Lunsford’s Lower Body Training
Before beginning his lower body workout, Lunsford takes a pre-workout supplement. Consuming pre-workouts before intense exercise can help reduce fatigue and enhance performance. (1) Below is a list of the lower-body exercises he performed:
- Machine Leg Extensions
- Hack Squats
- Pendulum Squats
- Machine Seated Leg Curls
- Barbell Walking Lunges
- Machine Adductors
Leg Extensions & Hack Squats
Leg extensions target the quadriceps. Lunsford warmed up, gradually increased the intensity, and focused on slow, controlled reps to maximize quad activation, holding each contraction for two to three seconds at the top. (2)
Lunsford completed six sets in the 15-to-20-rep range, progressively increasing the load to failure.
Lunsford drank intra-workout during hack squats and used smelling salts to increase his power output. (3)
Pendulum Squats & Machine Seated Leg Curls
Lunsford transitioned to a pendulum squat, reducing knee and back pain more than other squat variations. Leg curls engage the hamstrings, but Lunsford’s legs are so developed that securing himself against the pad proved challenging. Once situated, Lunsford performed 10 to 12 isometric holds. “
My legs…feel like balloons.
—Derek Lunsford
Lunsford’s leg days are so intense that he occasionally skips training calves. He incorporates them into his upper body training on a different day.
Barbell Walking Lunges & Machine Adductors
Unilateral barbell lunges are the penultimate exercise before concluding the session with machine adductors with a deep stretch and controlled squeezes at peak contraction.
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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
- Abad, C. C., Prado, M. L., Ugrinowitsch, C., Tricoli, V., & Barroso, R. (2011). Combination of general and specific warm-ups improves leg-press one repetition maximum compared with specific warm-up in trained individuals. Journal of strength and conditioning research, 25(8), 2242–2245. https://doi.org/10.1519/JSC.0b013e3181e8611b
- Bender, J. M., & Popkin, C. A. (2024). Ammonia Inhalants: Use, Misuse, and Role in Sports Performance. Sports health, 16(5), 706–710. https://doi.org/10.1177/19417381231217341
Featured image: @dereklunsford_ on Instagram
