Lunsford expresses confidence in his current physical peak.
Last updated on December 19th, 2025
2023 Mr. Olympia Derek Lunsford holds the distinction of being the only champion to secure Olympia titles in both the Men’s Open and Men’s 212 divisions. Despite losing his title in 2024 to Samson Dauda, Lunsford began the 2025 season with a victory over Dauda at the 2025 Arnold Classic.
With the goal of reclaiming the prestigious Sandow Trophy, Lunsford is concentrating on enhancing his lower body. In a recent update, Lunsford confidently stated, “This is the strongest I’ve ever been…the biggest.”
Derek Lunsford’s Lower Body Training
Prior to commencing his lower body workout, Lunsford includes a pre-workout supplement. The intake of pre-workouts before intense physical activity can aid in reducing fatigue and improving performance. (1) Below is a breakdown of the lower-body exercises he engaged in:
Leg Extensions & Hack Squats
Leg extensions target the quadriceps. Lunsford began with a warm-up, gradually intensified the workout, and focused on slow, controlled repetitions to maximize activation of the quadriceps, holding each contraction for two to three seconds at the top. (2)
Lunsford completed six sets in the 15-to-20-rep range, progressively increasing the weight until reaching failure.
During hack squats, Lunsford consumed intra-workout supplements and utilized smelling salts to boost his power output. (3)
Pendulum Squats & Machine Seated Leg Curls
Transitioning to pendulum squats, Lunsford found that this variation reduced knee and back discomfort more effectively than other squat techniques. Engaging the hamstrings, leg curls posed a challenge for Lunsford due to his well-developed legs. Once in position, Lunsford executed 10 to 12 isometric holds. “
My legs…feel like balloons.
—Derek Lunsford
Lunsford’s leg workouts are so intense that he occasionally skips calf training, incorporating it into his upper body routine on a separate day.
Barbell Walking Lunges & Machine Adductors
Utilizing unilateral barbell lunges as the penultimate exercise, Lunsford concludes the session with machine adductors, focusing on a deep stretch and controlled contractions at peak intensity.
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References
- Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
- Abad, C. C., Prado, M. L., Ugrinowitsch, C., Tricoli, V., & Barroso, R. (2011). Combination of general and specific warm-ups improves leg-press one repetition maximum compared with specific warm-up in trained individuals. Journal of strength and conditioning research, 25(8), 2242–2245. https://doi.org/10.1519/JSC.0b013e3181e8611b
- Bender, J. M., & Popkin, C. A. (2024). Ammonia Inhalants: Use, Misuse, and Role in Sports Performance. Sports health, 16(5), 706–710. https://doi.org/10.1177/19417381231217341
Featured image: @dereklunsford_ on Instagram