{"id":23928,"date":"2026-07-04T13:35:34","date_gmt":"2026-07-04T13:35:34","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=23928"},"modified":"2026-07-04T13:35:34","modified_gmt":"2026-07-04T13:35:34","slug":"how-lauren-pak-trains-legs-like-an-athlete-not-a-bodybuilder","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=23928","title":{"rendered":"How Lauren Pak Trains Legs Like an Athlete, Not a Bodybuilder"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<p class=\"wp-block-paragraph\">Building strong legs is about more than simply squatting heavy weights. According to strength coach <a href=\"https:\/\/jasonandlaurenpak.com\/\" target=\"_blank\" rel=\"noopener\">Lauren Pak<\/a>, athletic lower-body development requires qualities that many traditional gym programs overlook.<\/p>\n<p class=\"wp-block-paragraph\">In a recent video on the Jason and Lauren <a href=\"https:\/\/www.youtube.com\/watch?v=JwM7eud3M_c\" target=\"_blank\" rel=\"noopener\">YouTube <\/a>channel, Pak explained that athletes need more than brute strength. They must be able to stabilize on one leg, move efficiently in multiple directions, absorb force, and generate power quickly.<\/p>\n<p class=\"wp-block-paragraph\">\u201cIf you want to build legs like an athlete, you need more than just brute strength in perfectly balanced positions,\u201d Pak said.<\/p>\n<p class=\"wp-block-paragraph\">To develop those qualities, she highlighted three training methods she regularly uses: single-leg strength work, multiplanar movement training, and loaded power exercises.<\/p>\n<h2 class=\"wp-block-heading\"><strong>Single Leg Strength (Skater Squat)<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"619\" alt=\"\" class=\"wp-image-247131\" srcset=\"https:\/\/image.boxrox.com\/2026\/06\/image-68-1024x619.png 1024w, https:\/\/image.boxrox.com\/2026\/06\/image-68-300x181.png 300w, https:\/\/image.boxrox.com\/2026\/06\/image-68-768x464.png 768w, https:\/\/image.boxrox.com\/2026\/06\/image-68-1536x928.png 1536w, https:\/\/image.boxrox.com\/2026\/06\/image-68-600x363.png 600w, https:\/\/image.boxrox.com\/2026\/06\/image-68.png 1787w\" data-lazy-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"https:\/\/image.boxrox.com\/2026\/06\/image-68-1024x619.png\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"619\" src=\"https:\/\/image.boxrox.com\/2026\/06\/image-68-1024x619.png\" alt=\"\" class=\"wp-image-247131\" srcset=\"https:\/\/image.boxrox.com\/2026\/06\/image-68-1024x619.png 1024w, https:\/\/image.boxrox.com\/2026\/06\/image-68-300x181.png 300w, https:\/\/image.boxrox.com\/2026\/06\/image-68-768x464.png 768w, https:\/\/image.boxrox.com\/2026\/06\/image-68-1536x928.png 1536w, https:\/\/image.boxrox.com\/2026\/06\/image-68-600x363.png 600w, https:\/\/image.boxrox.com\/2026\/06\/image-68.png 1787w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><\/figure>\n<p class=\"wp-block-paragraph\">Pak believes single-leg strength is one of the most neglected qualities in fitness programs.<\/p>\n<p class=\"wp-block-paragraph\">While traditional exercises such as <a href=\"https:\/\/www.boxrox.com\/3-top-benefits-of-zercher-squats\/\">squats<\/a>, <a href=\"https:\/\/www.boxrox.com\/5-unusual-benefits-of-deadlifts-you-need-to-know\/\">deadlifts,<\/a> leg presses, and leg extensions can build impressive strength, most sports and daily activities occur one leg at a time.<\/p>\n<p class=\"wp-block-paragraph\">\u201cWhether you\u2019re walking, running, jogging, jumping, cutting, you\u2019re doing things on one leg at a time,\u201d she explained.<\/p>\n<p class=\"wp-block-paragraph\">One of her favorite exercises for developing this quality is the <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1360859218300810\" target=\"_blank\" rel=\"noopener\">skater squat<\/a>. Unlike a reverse lunge, the trailing leg remains elevated throughout the movement, forcing the working leg to control both balance and force production.<\/p>\n<p class=\"wp-block-paragraph\">Pak used the exercise extensively during her ACL rehabilitation and credits it with helping address side-to-side imbalances that often develop after injury.<\/p>\n<p class=\"wp-block-paragraph\">She recommends beginners start with TRX straps or rings for assistance before progressing to weighted counterbalance variations and eventually heavier goblet-loaded skater squats.<\/p>\n<h2 class=\"wp-block-heading\"><strong>Multiplanar Movements (Slider Lateral Lunge)<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">The second component of athletic leg training involves moving outside the traditional forward-and-back plane. Many lower-body exercises occur in the sagittal plane, but sports frequently demand side-to-side movement, rotation, and changes of direction.<\/p>\n<p class=\"wp-block-paragraph\">\u201cYour body is meant to move in all directions, and so we want to train your legs to move in all directions,\u201d Pak said.<\/p>\n<p class=\"wp-block-paragraph\">To develop this ability, she recommends the slider lateral lunge. Using a furniture slider beneath one foot, the exercise challenges the adductors, glutes, <a href=\"https:\/\/www.boxrox.com\/5-ways-to-build-iron-strong-hamstrings\/\">hamstrings<\/a>, and quadriceps while teaching athletes to control movement laterally.<\/p>\n<p class=\"wp-block-paragraph\">Pak noted that loading position can alter the training effect. Holding a weight in a goblet position encourages a more upright torso and greater quadriceps involvement, while lower loading positions increase emphasis on the glutes and hamstrings.<\/p>\n<h2 class=\"wp-block-heading\"><strong>Loaded Power (Trap Bar Deadlift Jumps)<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"494\" alt=\"\" class=\"wp-image-247133\" srcset=\"https:\/\/image.boxrox.com\/2026\/06\/image-69-1024x494.png 1024w, https:\/\/image.boxrox.com\/2026\/06\/image-69-300x145.png 300w, https:\/\/image.boxrox.com\/2026\/06\/image-69-768x370.png 768w, https:\/\/image.boxrox.com\/2026\/06\/image-69-1536x741.png 1536w, https:\/\/image.boxrox.com\/2026\/06\/image-69-600x289.png 600w, https:\/\/image.boxrox.com\/2026\/06\/image-69.png 1928w\" data-lazy-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"https:\/\/image.boxrox.com\/2026\/06\/image-69-1024x494.png\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"494\" src=\"https:\/\/image.boxrox.com\/2026\/06\/image-69-1024x494.png\" alt=\"\" class=\"wp-image-247133\" srcset=\"https:\/\/image.boxrox.com\/2026\/06\/image-69-1024x494.png 1024w, https:\/\/image.boxrox.com\/2026\/06\/image-69-300x145.png 300w, https:\/\/image.boxrox.com\/2026\/06\/image-69-768x370.png 768w, https:\/\/image.boxrox.com\/2026\/06\/image-69-1536x741.png 1536w, https:\/\/image.boxrox.com\/2026\/06\/image-69-600x289.png 600w, https:\/\/image.boxrox.com\/2026\/06\/image-69.png 1928w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><\/figure>\n<p class=\"wp-block-paragraph\">The final element of athletic lower-body development is power.<\/p>\n<p class=\"wp-block-paragraph\">While strength is the ability to produce force, power is the ability to produce force quickly.<\/p>\n<p class=\"wp-block-paragraph\">\u201cA lot of people can move a lot of weight slowly, but athleticism is also about being able to produce force quickly,\u201d Pak explained.<\/p>\n<p class=\"wp-block-paragraph\">One of her preferred methods is the <a href=\"https:\/\/www.boxrox.com\/deadlift-vs-trap-bar-deadlift-which-is-superior\/\">trap bar deadlift<\/a> jump.<\/p>\n<p class=\"wp-block-paragraph\">Unlike heavy deadlifts, the goal is not maximal loading. Instead, athletes use a relatively light weight while focusing on explosive triple extension through the hips, knees, and ankles.<\/p>\n<p class=\"wp-block-paragraph\">Pak emphasized resetting between repetitions rather than rushing through sets.<\/p>\n<p class=\"wp-block-paragraph\">\u201cIt\u2019s not about getting tired, it\u2019s about moving explosively and using power,\u201d she said.<\/p>\n<h2 class=\"wp-block-heading\"><strong>Building Legs That Perform<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">Pak\u2019s message is not that traditional strength training should be abandoned. Squats, deadlifts, and other foundational lifts remain valuable tools.<\/p>\n<p class=\"wp-block-paragraph\">However, by incorporating single-leg exercises, multiplanar movement patterns, and power-focused training, athletes can develop lower-body strength that transfers more effectively to sport and everyday life.<\/p>\n<p class=\"wp-block-paragraph\">As Pak concludes, the goal is to build legs that not only look strong but perform like it as well.<\/p>\n<h2 class=\"wp-block-heading\"><strong>About the Author<\/strong><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Jeremiah Oliva<\/strong><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"640\" alt=\"\" class=\"wp-image-247129\" srcset=\"https:\/\/image.boxrox.com\/2026\/06\/image-39.jpeg 640w, https:\/\/image.boxrox.com\/2026\/06\/image-39-300x300.jpeg 300w, https:\/\/image.boxrox.com\/2026\/06\/image-39-150x150.jpeg 150w, https:\/\/image.boxrox.com\/2026\/06\/image-39-600x600.jpeg 600w, https:\/\/image.boxrox.com\/2026\/06\/image-39-100x100.jpeg 100w\" data-lazy-sizes=\"(max-width: 640px) 100vw, 640px\" src=\"https:\/\/image.boxrox.com\/2026\/06\/image-39.jpeg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"640\" src=\"https:\/\/image.boxrox.com\/2026\/06\/image-39.jpeg\" alt=\"\" class=\"wp-image-247129\" srcset=\"https:\/\/image.boxrox.com\/2026\/06\/image-39.jpeg 640w, https:\/\/image.boxrox.com\/2026\/06\/image-39-300x300.jpeg 300w, https:\/\/image.boxrox.com\/2026\/06\/image-39-150x150.jpeg 150w, https:\/\/image.boxrox.com\/2026\/06\/image-39-600x600.jpeg 600w, https:\/\/image.boxrox.com\/2026\/06\/image-39-100x100.jpeg 100w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\"\/><\/figure>\n<\/div>\n<p class=\"wp-block-paragraph\">Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.<\/p>\n<p class=\"wp-block-paragraph\">He covers HYROX, CrossFit\u00ae, and competitive fitness, with a focus on performance, mindset, and athlete development.<\/p>\n<p class=\"wp-block-paragraph\">Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.<\/p>\n<\/p><\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www.boxrox.com\/how-lauren-pak-trains-legs-like-an-athlete-not-a-bodybuilder\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Building strong legs is about more than simply squatting heavy weights. According to strength coach Lauren Pak, athletic lower-body development requires qualities that many traditional gym programs overlook. In a recent video on the Jason and Lauren YouTube channel, Pak explained that athletes need more than brute strength. They must be able to stabilize on [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":23929,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-23928","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Lauren Pak Trains Legs Like an Athlete, Not a Bodybuilder - 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=23928\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Lauren Pak Trains Legs Like an Athlete, Not a Bodybuilder - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Building strong legs is about more than simply squatting heavy weights. According to strength coach Lauren Pak, athletic lower-body development requires qualities that many traditional gym programs overlook. In a recent video on the Jason and Lauren YouTube channel, Pak explained that athletes need more than brute strength. They must be able to stabilize on [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/worldbodybuildingnews.com\/?p=23928\" \/>\n<meta property=\"og:site_name\" content=\"World Bodybuilding News\" \/>\n<meta property=\"article:published_time\" content=\"2026-07-04T13:35:34+00:00\" \/>\n<meta name=\"author\" content=\"World Bodybuilding News\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"World Bodybuilding News\" \/>\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=23928#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=23928\"},\"author\":{\"name\":\"World Bodybuilding News\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/d84bf475351cac13351c44d62b00dcd2\"},\"headline\":\"How Lauren Pak Trains Legs Like an Athlete, Not a Bodybuilder\",\"datePublished\":\"2026-07-04T13:35:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=23928\"},\"wordCount\":664,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=23928#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/image-67-1024x375.png\",\"articleSection\":[\"News\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=23928#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=23928\",\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=23928\",\"name\":\"How Lauren Pak Trains Legs Like an Athlete, Not a Bodybuilder - 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