For Meriza DeGuzman, the 2009 IFBB California Pro Figure fourth place finisher, having great quads, hams and glutes means doing more than just one or two exercises on leg day. DeGuzman employs a wide variety of movements, utilizing varied foot stances to hit the most complex muscle group in the body from every conceivable angle for complete, all-around development.

DEGUZMAN’S LEG TRAINING TIPS

  • “I’ve learned that training my legs all year helps preserve their shape during the long competitive season of the IFBB Pro Figure circuit.”
  • “I do the leg presses with my feet high to target the hams and glutes more, and I vary my foot width.”
  • “I alternate doing sets of hack squats with my feet close together to hit the outer thigh sweep with my feet wide to hit the inner thighs and ham/glute tie-ins.”
  • “Walking lunges in the gym parking lot with a 50-70 pound barbell on my shoulders is a great finishing movement.”

DEGUZMAN’S THIGH ROUTINE
EXERCISE SETS REPS
Leg extensions 3 15-20
superset with
Leg curls 3 15-20
Squats 3 30-10
Leg presses 3 20
Hack squats 3 20-25
Leg Curls 3 15
superset with
Stiff-leg deadlifts 3 15
Walking lunges 1 100 yards