Lower Body Exercises Ranked: S–F Tier for Real-World Function & Longevity | #066

In this solo episode of The Judd Lienhard Podcast, Judd ranks common lower body exercises from S–F tier based on real-world functionality, injury risk, and long-term return on investment for the general population.

This is not a bodybuilding or max-strength ranking. Instead, Judd breaks down which upper body movements actually carry over to daily life, athletic durability, and longevity — and which popular lifts may be overrated or unnecessarily risky for most people.

You’ll hear Judd explain:

• Why barbell back squats aren’t the “king” for most lifters
• Why conventional deadlifts quickly become low-return for experienced trainees
• Why Bulgarian split squats, sled pushes, and step-ups dominate for real-world strength
• How pelvic movement, foot strength, and lower-leg development are usually ignored
• Why leg press machines and calf raises often waste time (or worse)
• Which exercises actually protect knees, hips, and backs long-term

This episode is especially valuable if you:

• Train for longevity, not just numbers
• Want strong legs without beating up your joints
• Feel stuck doing the same “classic” lifts without progress
• Coach clients or athletes and need better exercise selection

If you care about training smarter, staying healthy, and building strength that actually carries over to life, this episode will change how you think about upper body exercise selection.

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This episode is brought to you by LMNT.

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The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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