Lauralie Chapados’ and Jaclyn Baker’s leg day revolves around mobility.
Last updated on August 12th, 2025
2024 Bikini Olympia champion Lauralie Chapados’ leg days are carefully tailored to correct any aesthetic imbalances, so she presents a symmetrical physique at her title defense on Oct. 9–12 in Las Vegas.
In mid-August 2025, Chapados joined 2025 Arnold Classic Fitness International champ Jaclyn Baker for a mobility-focused leg workout.
How Bikini and Fitness Bodybuilders Warm Up
Static stretching sets the foundation for an effort-heavy training session. With 30-second holds, Baker and Chapados loosen up their hamstrings, glutes, and quads.
Though some believe static stretching can reduce the risk of getting hurt, research suggests it doesn’t considerably impact injury risk. However, it can mitigate bothersome soreness post-workout. (1)
Static stretching can promote a better range of motion during exercise, which could lead to enhanced strength adaptations and hypertrophy. (2)
Chapados primed her muscles with fascia release using a foam roller. Releasing muscle tension can improve blood flow, aiding energy levels throughout training sessions. (3)
Dumbbell + Cable Step-Ups
Chapados’ approaches step-ups with balance and resistance. She holds a cable in her right hand to maintain stability and posture while simultaneously gripping a dumbbell with her left hand and raising her working leg to the box. This mimicks the natural movement pattern when walking onstage.
Unilateral exercises help Chapados strengthen her weaker left side. Scientific studies support that unilateral work can meaningfully improve lagging body parts. (4)
Leg Press Machine & Smith Back Squats
Chapados and Baker trained on the leg press with a narrow foot placement on the platform for more quad stimulus than a broader stance. Chapados avoids posterior pelvic tilting throughout Smith machine squats, further taxing her hamstrings, glutes, and quads. Pelvic tilting, or what’s commonly referred to as the “butt wink,” can weaken posture and leave you susceptible to injury. (5)
Hip Adduction Machine
Pelvic alignment and foot placement factor into muscle engagement on the hip adduction machine.
To effectively target the inner thighs and glutes, Chapados and Baker broke the movement into three parts:
- Step 1: Internally rotate your hips at the start of the movement.
- Step 2: Maintain a neutral hip position mid-movement for controlled contractions.
- Step 3: Slightly externally rotate at the end for full muscle activation.
Think internal rotation on the way back, then neutral, and then external rotation at the very end.
—Lauralie Chapados
Simple changes to the setup, like raising the glutes, allow Chapados and Baker to adjust the machine to their biomechanics without recruiting compensatory muscles.
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References
- Jamtvedt G, Herbert RD, Flottorp S, Odgaard-Jensen J, Håvelsrud K, Barratt A, Mathieu E, Burls A, Oxman AD. A pragmatic randomised trial of stretching before and after physical activity to prevent injury and soreness. Br J Sports Med. 2010 Nov;44(14):1002-9. doi: 10.1136/bjsm.2009.062232. Epub 2009 Jun 11. Erratum in: Br J Sports Med. 2012 Jul;46(9):688. PMID: 19525241. https://pubmed.ncbi.nlm.nih.gov/19525241/
- Bryant J, Cooper DJ, Peters DM, Cook MD. The Effects of Static Stretching Intensity on Range of Motion and Strength: A Systematic Review. J Funct Morphol Kinesiol. 2023 Mar 24;8(2):37. doi: 10.3390/jfmk8020037. PMID: 37092369; PMCID: PMC10123604. https://pubmed.ncbi.nlm.nih.gov/37092369/
- Mori H, Ohsawa H, Tanaka TH, Taniwaki E, Leisman G, Nishijo K. Effect of massage on blood flow and muscle fatigue following isometric lumbar exercise. Med Sci Monit. 2004 May;10(5):CR173-8. Epub 2004 Apr 28. PMID: 15114265. https://pubmed.ncbi.nlm.nih.gov/15114265/
- Oliveira AS, Brito Silva P, Farina D, Kersting UG. Unilateral balance training enhances neuromuscular reactions to perturbations in the trained and contralateral limb. Gait Posture. 2013 Sep;38(4):894-9. doi: 10.1016/j.gaitpost.2013.04.015. Epub 2013 May 22. PMID: 23706505. https://pubmed.ncbi.nlm.nih.gov/23706505/
- Strömbäck E, Aasa U, Gilenstam K, Berglund L. Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study. Orthop J Sports Med. 2018 May 14;6(5):2325967118771016. doi: 10.1177/2325967118771016. PMID: 29785405; PMCID: PMC5954586. https://pubmed.ncbi.nlm.nih.gov/29785405/
Featured image: @lauraliechap on Instagram
