Success in competitive bodybuilding hinges on the judges’ assessment of an ideal physique. Athletes proactively seek feedback from judges to address any identified weaknesses, and Breon Ansley is listening to the judges who often critique his legs.

On Sept. 8, 2024, the two-time Classic Physique Olympia winner showcased his lower-body training, which focuses on muscle mass in his quads, hamstrings, and glutes. 

Breon Ansley’s 2024 Olympia Leg Workout

Here is a snapshot of the training session:

• Lying Hamstring Curl 
  • Leg Extension 
  • Leg Press
  • Unilateral Hip Press 
• Superset — Machine Hip Thrust & Reverse Lunge

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Warm Up Knees With Isolation Exercises

Ansley opens with lying hamstring curls to prime his knees for heavier compound movements, such as squats. The former Arnold Classic champ feels his flexibility and range of motion are at an all-time best, leading to better workout performance. 

Ansley transitions to leg extensions to bias the quads. He maintains a slow, steady rep cadence, pausing briefly in the fully shortened position to increase time under tension (TUT) and promote hypertrophy. (1)

Ansley cautions against overly long training sessions, as they can lead to a catabolic state, where the body burns muscle tissue for fuel. 

Barefoot Leg Presses

The 44-year-old Ansley performs the leg presses barefoot to prioritize pushing through the whole foot, optimizing force distribution. He opines that the heel drop in most training shoes can diffuse tension, reducing hamstring activation and potentially increasing joint strain.

Ansley positions his feet shoulder-width apart in the center of the horizontal leg press’ footboard. He keeps his upper legs parallel during eccentrics and flexes his knees until his thighs touch his abdomen. 

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A post shared by Breon Ansley “The Black Swan” (@breonma_)

The California native shifts to unilateral hip presses to bias the hamstrings and glutes. Single-leg exercises are particularly effective for identifying and rectifying muscle and strength imbalances.

Supersets For Intensity & Time Efficiency

Ansley employs supersets to maximize muscle stimulation with limited time. (2) He uses the hip thrust machine to isolate the glutes, emphasizing a deep target muscle stretch followed by a sharp contraction.

Subsequently, Ansley performs reverse lunges to load the quads. Keeping his torso upright, he lowers his rear knee until it gently touches the floor. He performs 20 bodyweight reps on one side before switching.

The two-time Olympia champ has announced a transition to the 212 division for the 2025 competitive season, making the 2024 Olympia his final Classic Physique appearance. Ansley is determined to conclude this chapter of his career by claiming his third Classic Physique Olympia title. 

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References

1. Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200
2. Weakley JJS, Till K, Read DB, et al. The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. Eur J Appl Physiol. 2017;117(9):1877-1889. doi:10.1007/s00421-017-3680-3

Featured image: @breonma_ on Instagram

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