Jay Cutler, a legend in the bodybuilding world, recently shared a detailed video on his YouTube channel, revealing his top 6 leg exercises.
These exercises, honed over years of experience, played a crucial role in building his renowned leg muscles
In the video, Cutler not only lists the exercises but also provides insights into his approach, techniques, and the rationale behind his choices.
1. Seated Leg Curl – The Hamstring Primer
Cutler begins his leg workout with the seated leg curl, which he emphasizes as always being his first movement.
This choice is rooted in its effectiveness in targeting the hamstrings and achieving an intense pump. He typically performs three sets, focusing on 10 to 12 reps.
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Cutler’s preference for the seated leg curl goes back to his days in Massachusetts, where he chose a gym specifically for this equipment.
2. Stiff-Legged Deadlifts – Hamstring and Glute Engagement
The second exercise in Cutler’s routine is stiff-legged deadlifts, a versatile exercise that targets the hamstrings and glutes.
Cutler evolved his technique over his career, shifting from barbells to dumbbells post his first Mr. Olympia win to better engage these muscles.
He emphasizes a slight knee bend to involve the glutes more and typically pyramids the weight up across three sets, maintaining a 12-rep focus.
3. Lying Leg Curl – Enhancing Blood Flow
The lying leg curl comes in as the third exercise, a move that Cutler uses to stretch the hamstrings after pumping them with the seated leg curl.
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This stretching allows for more blood flow, which is crucial for muscle growth. Cutler maintains the same rep range of 10 to 12 and gradually increases the weight.
4. Leg Extension – Quad Pre-Exhaustion
Moving to quads, Cutler starts with leg extensions. This exercise serves as a pre-exhaustion move, warming up the knees and getting the blood flowing in the quads
He performs a few warm-up sets followed by three working sets, gradually increasing the weight. The focus remains on feeling the muscle work, an aspect Cutler emphasizes by placing his hands on his quads during the exercise.
5. Leg Press – Targeting the Quad Sweep
The leg press, particularly focusing on the outer head of the quad, is the fifth exercise.
Cutler usually opts for a selectorized leg press, which is commonly available in gyms. His approach involves going deep with the press and adjusting foot placement to target the desired muscle areas.
The rep and set structure mirrors his approach in previous exercises.
6. Roger Squat – A Variation of the Classic Squat
Finally, Cutler incorporates the Roger squat, a variation of the classic squat that uses a machine to mimic the free weight movement.
This exercise allows him to safely load the weight without putting excessive strain on his back, a concern for many seasoned bodybuilders.
The Roger squat helps to engage the core and offers shoulder support, making it a safer alternative to heavy barbell squats.
Cutler’s Philosophy on Volume and Repetition
Throughout the video, Cutler shares his thoughts on training volume and repetition. He notes that while he has transitioned to lower volume in his later career, the focus has always been on the quality of the workout rather than the quantity.
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He dispels the misconception that higher reps are always better, emphasizing the importance of engaging the muscle effectively regardless of the rep count.
Conclusion: A Testament to Dedication and Knowledge
Jay Cutler’s leg workout is a testament to his deep understanding of bodybuilding and muscle mechanics.
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His approach combines a strategic selection of exercises with a focus on technique and muscle engagement.
For anyone looking to improve their leg development, incorporating these exercises and adhering to Cutler’s philosophies could be a game-changer.
This routine reflects not just the practices of a champion bodybuilder but also the insights of an athlete who has meticulously refined his methods over years of training at the highest level.
