Sam’s body changing leg exercises

By Sam Witter on 10th May, 2016


Today I am going to explain the most effective leg exercises that not only build and shape your legs but also benefit the whole body!


Our legs contain the largest muscles in the body and when these huge muscles are trained our whole body has to work hard.

The leg exercises below have a huge metabolic affect on the body and will keep you expending energy for hours after you have left the gym. This basically means that by training your legs, you will continue to burn calories for up to 24 hours after your workout.

Many people find it difficult to train legs preferring to focus on the upper body, you see the guys in the gym doing the classic beach workout… training chest and biceps. But that old expression ‘no pain, no gain’ could not be truer in this case.

If you really want to change your body shape and lose body fat then struggling to walk up stairs the next day is a must!

Making your leg muscles work hard with large compound movements is the most effective way to change your body shape as these movements require lots of blood to be pumped to the muscles in order to complete the movement. This increases your heart rate and metabolic rate and requires the body to produce growth hormone which all basically means you will burn fat and build muscle!!

Training your legs has such a metabolic effect it helps us lose fat from the whole body and build muscle through the whole body. So by skipping “leg day” you are hindering your results.

My Top 4 Leg Exercises

1) Squat

A video posted by @thetriplan on

2) Walking lunge

A video posted by @thetriplan on

3) Deadlift

A video posted by @thetriplan on

  • Back extension

For maximum results use the heaviest weights you can lift but watch the technique carefully. It is very important to get the technique right to prevent injury.

For more info on my exercise plans, ideal for beginners through to training fanatics.

About Sam Witter

Sam Witter

Sam Witter is a personal trainer and nutritionist who has helped celebrities such as Coleen Rooney and Mel C achieve their health and fitness goals.

A love for sport and fitness growing up led him to pursue a career as a personal trainer. As he developed his knowledge of the way the body works, he became more and more interested in hormone and bio-signature analysis and the different hormonal effects of certain foods on the body.

Read More About Sam