{"id":16188,"date":"2026-03-24T02:29:16","date_gmt":"2026-03-24T02:29:16","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=16188"},"modified":"2026-03-24T02:29:16","modified_gmt":"2026-03-24T02:29:16","slug":"ronnie-colemans-legendary-leg-day-finisher-and-why-you-should-be-doing-it","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=16188","title":{"rendered":"Ronnie Coleman’s Legendary Leg Day Finisher \u2013 and Why You Should Be Doing it"},"content":{"rendered":"


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If there\u2019s one video clip that stands out from my early exposure to bodybuilding<\/a>, almost 20 years ago, it\u2019s Ronnie Coleman<\/a> lunging up and down a Texan carpark. In 40\u00b0 heat. With 100kg on his back. At the end<\/em> of his leg workout<\/a>.
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After an eye-wateringly intense session of squats<\/a>, presses and extensions, most people would call it a day. Coleman would take a barbell (legends say sometimes loaded up to around 165kg) and lunge. Not for a few lacklustre reps, mind you \u2013 for hundred-metre sets.<\/p>\n

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Since then it\u2019s been ingrained in me that walking lunges are the optimal leg day \u2018finisher\u2019. I think they might even be the best lower-body lift. Full stop. <\/p>\n

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Not to be limited by barbell availability, in his \u2018The Unbelievable<\/a>\u2019 workout video, Coleman took a pair of 30kg dumbbells in hand and managed a full 400m for dropping the weights.<\/p>\n

If there\u2019s any takeaway from Ronnie\u2019s \u2018lightweight\u2019 leg day crescendo, it\u2019s that you should be lunging. Often.<\/p>\n

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Walking Lunge Benefits<\/strong><\/h2>\n<\/section>\n

They\u2019re one of the few lower-body exercises that tick almost every box at once \u2013 muscle, stability, coordination and real-world movement. Each step is a controlled fall and catch. Your quads and glutes do the heavy lifting, your hamstrings support, your calves stabilise, and your trunk has to stay locked in to keep you upright.<\/p>\n

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Each leg works independently, exposing imbalances and forcing them to pull their weight. <\/p>\n

And because you\u2019re moving through space, not standing still, you\u2019re training locomotion \u2013 something most gym programmes completely miss.<\/p>\n