The man who challenged King Coleman himself in the muscle battle, whose colossal quads helped define an era, has once again sparked excitement in the fitness world. In a recent Instagram post, Jay Cutler, the four-time Mr. Olympia, offered fans a rare glimpse into one of his favorite leg movements, remarkably, one he still performs at 52 without going heavy. 

For an athlete whose lower body became the gold standard on the Olympia stage, any training insight he shares instantly becomes headline-worthy. Let's break down exactly what Cutler revealed, why this movement still matters decades into his career, and how his smarter, longevity-focused training philosophy can help lifters of all levels build stronger, safer, and more sustainable legs.

Jay begins by emphasizing that lunges have been a staple in his routine from the very start of his bodybuilding career. Whether it was walking lunges outdoors with a barbell or gym-based variations, Cutler consistently relied on this movement to build his signature lower-body size. Despite decades of evolution in training methods, the lunge remains one of his most trusted, foundational exercises.

While he’s tried multiple variations, Cutler reveals that his alternate leg dumbbell lunge delivered the best results. Key aspects of his preferred variation include: 

• Performed in place, not walking
  
• Alternate legs right to left
  
• Arms stay straight, dumbbells held at the sides
  
• Chest stays upright
  
• Focus on controlled steps, balance, and posture
  

This version allows him to maximize form, stability, and muscle activation without going excessively heavy. Jay also highlights that this single movement hits multiple muscle groups at once: Quads, Hamstrings, Glutes, Calves, and Core (for stability while holding dumbbells). 

By landing flat-footed and pushing off with control, he ensures a full extension in the hamstrings and a complete contraction in the quads. This combination, he explains, is essential for growth and symmetry.

Cutler reminds viewers that a lot of lower-body power originates from the glutes. This lunge variation not only strengthens the glute muscles but also helps develop the glute-ham tie-in that competitive bodybuilders aim to display on stage. The recommended rep range is 8–12 reps per leg. This makes the exercise taxing but extremely effective for size, conditioning, and endurance.

But doesn’t he go “Crazy Heavy” anymore? Cutler clarifies that heavy weights are unnecessary in this movement. The goal isn’t maximum load but maximum quality, form, depth, balance, and muscle engagement. At 52, this approach helps him protect his joints while still stimulating growth and power.

What variations of leg exercises are you using in your everyday workout plan? Share in the comments below.

Written by

Amanjeet Singh

Edited by

Joyita Das