QUAD EXERCISE: WALKING LUNGE
2 sets, 50 yards, 135 pounds
PHIL’S TAKE “I take this one outside, it’s my finisher.”
DO IT RIGHT Holding a barbell across his upper back, Phil starts at one end of the gym parking lot, stepping forward with one foot and dropping into a deep lunge. He then pushes of with his back foot to bring it even and then quickly past the lead leg, basically stepping without coming to a standing position between each. He’ll go the length of the lot and back, then rest and repeat once before wrapping his quad session.
ERRORS & OMISSIONS When you step forward, be wary of allowing your front knee to track out past your toes, which puts your knee joint in an awkward position. The easy fix? Take a longer step forward.
INTENSITY TIP “Intensity in this exercise comes from concentrating on your form and continuously moving ahead without stops for rest.”
PHIL HEATH SNAPSHOT:
Birthdate: Dec. 18, 1979
Birthplace: Seattle, WA
Current Residence: Arvada, CO
Weight: 250 lbs (contest); 280 lbs (of-season)
Relationship Status: Married to Jen (formerly Laxson)
Sponsor: Weider/ AMI, MuscleTech
Career Highlights: 2012 Mr. Olympia, 1st; 2012 Sheru Classic, 1st; 2011 Mr. Olympia, 1st; 2011 Sheru Classic, 1st; 2010 Arnold Classic, 2nd; 2010 Mr. Olympia, 2nd; 2009 Mr. Olympia, 5th; 2008 Ironman, 1st; 2008 Arnold Classic, 2nd; 2008 Mr. Olympia, 3rd; 2007 Arnold Classic, 5th; 2006 Colorado Pro, 1st; 2006 New York Pro, 1st; 2005 NPC USAs, 1st heavyweight and overall
Follow: phillipheath.com; twitter.com/PhilHeath
FLEXOnline breaks down Phil Heath's leg routine, exercise by exercise. Click "Next Page" for: Lying Leg Curl!