Legs Feed The Wolves🐺

Legs Feed the Wolves 🐺🔥
By Justin “The Jag” Carrillo — fighter, coach, and lifelong student of the game

When I say “legs feed the wolves”, I mean your lower body is the foundation of strength, performance, and longevity. As an athlete and coach, I’ve seen it firsthand — when your legs are strong, stable, and resilient, everything else in your body works better.

Why Your Legs Matter More Than You Think

Most people chase bench presses and bicep curls, but here’s the truth: your legs are where everything starts; they’re the real powerhouses. They protect your joints, connect directly to your core, & they carry you everywhere.

What does having a strong lower body mean?

• Better posture & back health (your legs support your spine!)

• More calorie burn (biggest muscles = higher energy demand)

• Increased athletic performance (speed, power, agility)

• Longevity — strong quads, hamstrings, and glutes keep you moving well into old age

Think of your legs as your armor. Weak legs? The whole system suffers. Strong legs? You move better, live better, and perform better.

The Core Connection

Your legs don’t work in isolation. Every squat, lunge, and hinge ties into your core stability. This protects your back, improves balance, and makes daily movements — like lifting groceries or climbing stairs — smoother and safer.

For fighters like me, strong legs mean power in every strike, endurance in every round, and stability when things get tough. But even if you never step in a ring, you still need that foundation.

Key Muscle Groups You Can’t Ignore

• Glutes (your powerhouse): They drive hip extension and protect your lower back.

• Hamstrings: Act to balance the quads, reduce injury risk, and add big explosive power.

• Quads: Look amazing and work to support your knees & help with every step, squat, or jump.

• Calves: Boost ankle stability, help with balance, and can affect posture.

Neglecting one group creates imbalances, which usually lead to pain or injury down the line.

Simple, Effective Lower Body Builders

You don’t need fancy equipment to build wolf-strong legs. Start with these staples:

• Squats (bodyweight or weighted) — king of all movements. We can use these so many different ways to target our legs

• Lunges — huge for building single-leg strength and balance.

• Deadlifts / Hip Hinges — strengthen glutes, hamstrings, and core.

• Step-Ups — mimic daily movements and build stability.

• Calf Raises — protect ankles and sharpen balance.

• Glute Bridges — acts as an anti-sitting movement for your whole posterior chain

Focus on form, control, and steady progression. I would rather 5 good reps over 25 sh!tty reps all day. Remember: quality > quantity.

Longevity & Life Beyond the Gym

Here’s the bigger picture: being fit isn’t just about having nice muscles. To me, it’s about life & long-term function. Strong legs mean:

• Picking up your kids or grandkids without hesitation.

• Staying independent as you age.

• Preventing falls, injuries, and chronic pain.

• Living with confidence, energy, and freedom.

When you commit to training your legs, you’re not just building strength — you’re investing in decades of better living.

Bottom Line

Legs feed the wolves because they carry the pack. They carry YOU. Build them strong, support your core, and protect your future.

So here’s a challenge: don’t skip leg day. Don’t treat it as an afterthought. Treat it as the foundation it is. Stand out. Commit. Be JagFit. 🐆