{"id":16290,"date":"2026-03-25T03:32:03","date_gmt":"2026-03-25T03:32:03","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=16290"},"modified":"2026-03-25T03:32:03","modified_gmt":"2026-03-25T03:32:03","slug":"ronnie-colemans-legendary-leg-day-finisher-and-why-you-should-be-doing-it-2","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=16290","title":{"rendered":"Ronnie Coleman&#8217;s Legendary Leg Day Finisher \u2013 and Why You Should Be Doing it"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div data-article-body=\"true\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">If there\u2019s one video clip that stands out from my early exposure to <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a69378182\/steve-reeves-bodybuilder\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:bodybuilding;elm:context_link;itc:0;sec:content-canvas\" data-yga=\"{&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;,&quot;yLinkText&quot;:&quot;bodybuilding&quot;}\" class=\"link \">bodybuilding<\/a>, almost 20 years ago, it\u2019s <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a65859260\/ronnie-coleman-sepsis-recovery-gym-return\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Ronnie Coleman;elm:context_link;itc:0;sec:content-canvas\" data-yga=\"{&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;,&quot;yLinkText&quot;:&quot;Ronnie Coleman&quot;}\" class=\"link \">Ronnie Coleman<\/a> lunging up and down a Texan carpark. In 40\u00b0 heat. With 100kg on his back. At the end of his <a href=\"https:\/\/www.menshealth.com\/uk\/workouts\/a29208586\/best-leg-exercises\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:leg workout;elm:context_link;itc:0;sec:content-canvas\" data-yga=\"{&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;,&quot;yLinkText&quot;:&quot;leg workout&quot;}\" class=\"link \">leg workout<\/a>.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">After an eye-wateringly intense session of <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a755607\/how-to-master-the-squat\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:squats;elm:context_link;itc:0;sec:content-canvas\" data-yga=\"{&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;,&quot;yLinkText&quot;:&quot;squats&quot;}\" class=\"link \">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<p class=\"mb-4 text-lg md:leading-8 break-words\">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<p class=\"mb-4 text-lg md:leading-8 break-words\">Not to be limited by barbell availability, in his \u2018<a href=\"https:\/\/www.youtube.com\/playlist?list=PL34s-yGsKuy_0OwOnDTOHUtOFY0SpHWVu\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:The Unbelievable;elm:context_link;itc:0;sec:content-canvas\" data-yga=\"{&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;,&quot;yLinkText&quot;:&quot;The Unbelievable&quot;}\" class=\"link \">The 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<p class=\"mb-4 text-lg md:leading-8 break-words\">If there\u2019s any takeaway from Ronnie\u2019s \u2018lightweight\u2019 leg day crescendo, it\u2019s that you should be lunging. Often.<\/p>\n<h2 class=\"mb-4 text-xl font-bold md:text-2xl\"><strong>Walking Lunge Benefits<\/strong><\/h2>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">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<p class=\"mb-4 text-lg md:leading-8 break-words\">Each leg works independently, exposing imbalances and forcing them to pull their weight.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">And because you\u2019re moving through space, not standing still, you\u2019re training locomotion \u2013 something most gym programmes completely miss.<\/p>\n<ul class=\"mb-4\">\n<li class=\"ml-4 list-disc\">\n<div class=\"\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Quads, glutes, hamstrings<\/strong> \u2013 primary drivers through knee and hip extension<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<div class=\"\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Calves and ankles<\/strong> \u2013 stabilise each landing and push-off<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<div class=\"\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Core<\/strong> \u2013 resists rotation and keeps your torso stacked<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<div class=\"\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Stability<\/strong> \u2013 single-leg loading improves balance and joint control<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<div class=\"\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Coordination<\/strong> \u2013 rhythm, stride length and control under fatigue<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<div class=\"\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Locomotion<\/strong> \u2013 builds strength while moving, not just standing still<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<div class=\"\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Conditioning<\/strong> \u2013 high-rep sets quickly become a full-body effort, jacking up your heart rate<\/p>\n<\/div>\n<\/li>\n<\/ul>\n<h2 class=\"mb-4 text-xl font-bold md:text-2xl\"><strong>Walking Lunge Variations<\/strong><\/h2>\n<h4 class=\"mb-4 text-lg font-bold\"><strong>Barbell Back Rack<\/strong><\/h4>\n<figure class=\"relative mb-4\">\n<div class=\"relative\"><img alt=\"barbell lunge\" loading=\"lazy\" width=\"960\" height=\"800\" decoding=\"async\" data-nimg=\"1\" class=\"rounded-lg\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/UVYWr0sl_5qKDerFX8u.yg--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTgwMDtjZj13ZWJw\/https:\/\/media.zenfs.com\/en\/men_s_health_uk_articles_804\/6fb19002e7a78c59a6b1c5e2f979eb4a\"\/><button aria-label=\"View larger image\" class=\"group absolute bottom-0 size-full\" data-ylk=\"elm:expand;itc:1;sec:image-lightbox;slk:lightbox-open;\"><span class=\"absolute bottom-3 right-3 rounded-full bg-white p-3 opacity-100 shadow-elevation-3 transition-opacity duration-300 group-hover:block group-hover:opacity-100 md:p-[17px] lg:bottom-6 lg:right-6 lg:bg-white\/90 lg:p-5 lg:opacity-0 lg:shadow-none\"><svg viewbox=\"0 0 22 22\" aria-hidden=\"true\" class=\"size-4 lg:size-6\" width=\"22\" height=\"22\"><path d=\"M12.372.92c0-.506.41-.916.915-.916L21 0l-.004 7.712a.917.917 0 0 1-1.832 0V3.183l-6.827 6.828-1.349-1.348 6.828-6.828h-4.529a.915.915 0 0 1-.915-.915M1.835 17.816l6.828-6.828 1.349 1.349-6.829 6.827h4.529a.915.915 0 0 1 0 1.831L0 21l.004-7.713a.916.916 0 0 1 1.831 0z\"\/><\/svg><\/span><\/button><dialog aria-label=\"Modal dialogue\" aria-modal=\"true\" class=\"fixed bottom-0 left-0 right-0 top-0 z-4 size-full max-h-none max-w-none bg-white hidden\"\/><\/div><figcaption class=\"relative text-sm mt-1 pr-2.5\">\n<p><span class=\"photo-credit\">Hearst Owned<\/span><\/p>\n<\/figcaption><\/figure>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Coleman\u2019s &#8216;favourite&#8217; version. Max load, high demand on trunk stability. Not to be trifled with, and you\u2019ll definitely want to master the art of safely \u2018bailing\u2019 out before taking a heavy bar for a walk.<\/p>\n<h4 class=\"mb-4 text-lg font-bold\"><strong>Dumbbell Farmer\u2019s Grip<\/strong><\/h4>\n<figure class=\"relative mb-4\">\n<div class=\"relative\"><img alt=\"dumbbell walking lunge\" loading=\"lazy\" width=\"632\" height=\"568\" decoding=\"async\" data-nimg=\"1\" class=\"rounded-lg\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/jxTNUUhr5vWCys0bW95dRA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTg2MztjZj13ZWJw\/https:\/\/media.zenfs.com\/en\/men_s_health_uk_articles_804\/b85001b6c8f92dafa7aedc050d48cd93\"\/><\/div><figcaption class=\"relative text-sm mt-1 pr-2.5\">\n<p><span class=\"photo-credit\">Hearst Owned<\/span><\/p>\n<\/figcaption><\/figure>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">More accessible, easier to bail from. Great for building volume without the spinal loading of a barbell. Grip strength can become a limiting factor, so you can use straps \u2013 or use heavy walking lunges to build your grip strength.<\/p>\n<h4 class=\"mb-4 text-lg font-bold\"><strong>Dumbbell Front Rack<\/strong><\/h4>\n<figure class=\"relative mb-4\">\n<div class=\"relative\"><img alt=\"walking lunge\" loading=\"lazy\" width=\"960\" height=\"480\" decoding=\"async\" data-nimg=\"1\" class=\"rounded-lg\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/pO2pG_JitKPI1sT8eG_ydg--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTQ4MDtjZj13ZWJw\/https:\/\/media.zenfs.com\/en\/men_s_health_uk_articles_804\/3c47ff44e00f2523307972839fcb1aac\"\/><button aria-label=\"View larger image\" class=\"group absolute bottom-0 size-full\" data-ylk=\"elm:expand;itc:1;sec:image-lightbox;slk:lightbox-open;\"><span class=\"absolute bottom-3 right-3 rounded-full bg-white p-3 opacity-100 shadow-elevation-3 transition-opacity duration-300 group-hover:block group-hover:opacity-100 md:p-[17px] lg:bottom-6 lg:right-6 lg:bg-white\/90 lg:p-5 lg:opacity-0 lg:shadow-none\"><svg viewbox=\"0 0 22 22\" aria-hidden=\"true\" class=\"size-4 lg:size-6\" width=\"22\" height=\"22\"><path d=\"M12.372.92c0-.506.41-.916.915-.916L21 0l-.004 7.712a.917.917 0 0 1-1.832 0V3.183l-6.827 6.828-1.349-1.348 6.828-6.828h-4.529a.915.915 0 0 1-.915-.915M1.835 17.816l6.828-6.828 1.349 1.349-6.829 6.827h4.529a.915.915 0 0 1 0 1.831L0 21l.004-7.713a.916.916 0 0 1 1.831 0z\"\/><\/svg><\/span><\/button><dialog aria-label=\"Modal dialogue\" aria-modal=\"true\" class=\"fixed bottom-0 left-0 right-0 top-0 z-4 size-full max-h-none max-w-none bg-white hidden\"\/><\/div><figcaption class=\"relative text-sm mt-1 pr-2.5\">\n<p><span class=\"photo-credit\">Phil Haynes &#8211; Hearst Owned<\/span><\/p>\n<\/figcaption><\/figure>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Cleaning the dumbbells up into the front rack position at the shoulders increases core activation, demand \u2018anti-flexion\u2019 to keep you upright, building those postural stabilising muscles one step at a time.<\/p>\n<h4 class=\"mb-4 text-lg font-bold\"><strong>Bodyweight<\/strong><\/h4>\n<figure class=\"relative mb-4\">\n<div class=\"relative\"><img alt=\"lunge\" loading=\"lazy\" width=\"960\" height=\"480\" decoding=\"async\" data-nimg=\"1\" class=\"rounded-lg\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/LJLbmuelpIwwHi81PZ8.6Q--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTQ4MDtjZj13ZWJw\/https:\/\/media.zenfs.com\/en\/men_s_health_uk_articles_804\/7dfd7f8a4b2a6361adfd1b0588d3ab5a\"\/><button aria-label=\"View larger image\" class=\"group absolute bottom-0 size-full\" data-ylk=\"elm:expand;itc:1;sec:image-lightbox;slk:lightbox-open;\"><span class=\"absolute bottom-3 right-3 rounded-full bg-white p-3 opacity-100 shadow-elevation-3 transition-opacity duration-300 group-hover:block group-hover:opacity-100 md:p-[17px] lg:bottom-6 lg:right-6 lg:bg-white\/90 lg:p-5 lg:opacity-0 lg:shadow-none\"><svg viewbox=\"0 0 22 22\" aria-hidden=\"true\" class=\"size-4 lg:size-6\" width=\"22\" height=\"22\"><path d=\"M12.372.92c0-.506.41-.916.915-.916L21 0l-.004 7.712a.917.917 0 0 1-1.832 0V3.183l-6.827 6.828-1.349-1.348 6.828-6.828h-4.529a.915.915 0 0 1-.915-.915M1.835 17.816l6.828-6.828 1.349 1.349-6.829 6.827h4.529a.915.915 0 0 1 0 1.831L0 21l.004-7.713a.916.916 0 0 1 1.831 0z\"\/><\/svg><\/span><\/button><dialog aria-label=\"Modal dialogue\" aria-modal=\"true\" class=\"fixed bottom-0 left-0 right-0 top-0 z-4 size-full max-h-none max-w-none bg-white hidden\"\/><\/div><figcaption class=\"relative text-sm mt-1 pr-2.5\">\n<p><span class=\"photo-credit\">Hearst Owned<\/span><\/p>\n<\/figcaption><\/figure>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Underrated. Perfect for beginners, warm-ups, or high-rep finishers where kit is limited.You can do these anywhere, and we suggest that you do. Try an unbroken 400m round and then tell us that \u2018bodyweight training is for beginners\u2019.<\/p>\n<h2 class=\"mb-4 text-xl font-bold md:text-2xl\">The Bottom Line<\/h2>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">You don\u2019t need to lunge across a Texas car park under a 165kg barbell. But if you want stronger, more capable legs you could do a lot worse than putting one foot in front of the other.<\/p>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/uk.yahoo.com\/style\/ronnie-colemans-legendary-leg-day-140000450.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If there\u2019s one video clip that stands out from my early exposure to bodybuilding, almost 20 years ago, it\u2019s Ronnie Coleman lunging up and down a Texan carpark. In 40\u00b0 heat. With 100kg on his back. At the end of his leg workout. After an eye-wateringly intense session of squats, presses and extensions, most people [&hellip;]<\/p>\n","protected":false},"author":643,"featured_media":16291,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[215,291],"tags":[],"class_list":["post-16290","post","type-post","status-publish","format-standard","has-post-thumbnail","category-mens-open-bodybuilding","category-ronnie-coleman"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ronnie Coleman&#039;s Legendary Leg Day Finisher \u2013 and Why You Should Be Doing it - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=16290\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ronnie Coleman&#039;s Legendary Leg Day Finisher \u2013 and Why You Should Be Doing it - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"If there\u2019s one video clip that stands out from my early exposure to bodybuilding, almost 20 years ago, it\u2019s Ronnie Coleman lunging up and down a Texan carpark. In 40\u00b0 heat. With 100kg on his back. At the end of his leg workout. After an eye-wateringly intense session of squats, presses and extensions, most people [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/worldbodybuildingnews.com\/?p=16290\" \/>\n<meta property=\"og:site_name\" content=\"World Bodybuilding News\" \/>\n<meta property=\"article:published_time\" content=\"2026-03-25T03:32:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/UVYWr0sl_5qKDerFX8u.yg--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTgwMDtjZj13ZWJw\/https:\/\/media.zenfs.com\/en\/men_s_health_uk_articles_804\/6fb19002e7a78c59a6b1c5e2f979eb4a\" \/>\n<meta name=\"author\" content=\"Andrew Tracey\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Andrew Tracey\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=16290#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=16290\"},\"author\":{\"name\":\"Andrew Tracey\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/8af973ddb9b5f1de89d6d7aec27f563e\"},\"headline\":\"Ronnie Coleman&#8217;s Legendary Leg Day Finisher \u2013 and Why You Should Be Doing it\",\"datePublished\":\"2026-03-25T03:32:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=16290\"},\"wordCount\":550,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=16290#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/563541268cc5b36025f90db81f19a8ad.jpeg\",\"articleSection\":[\"Men's Open Bodybuilding\",\"Ronnie Coleman\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=16290#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=16290\",\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=16290\",\"name\":\"Ronnie Coleman's Legendary Leg Day Finisher \u2013 and Why You Should Be Doing it - 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In 40\u00b0 heat. With 100kg on his back. At the end of his leg workout. 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