The Classic Physique champion uses eye movement for posture and performance
It may not be something that you ever thought of, practicing eye movement drills can enhance balance, sharpen spatial orientation, and improve proprioception and neuromuscular coordination—key elements for achieving symmetrical leg strength, and our team at Generation Iron is going to take a look.
In April 2025, six-time Classic Physique Olympia champion Chris Bumstead showed off his somewhat unusual approach to warming up, which centers around visual calibration to optimize posture, body alignment, and overall workout performance, rather than just your standard stretching.
“This is the world’s weirdest warm-up. Essentially, one of my eyes focuses better than the other; it throws off my posture.”
—Chris Bumstead
Chris Bumstead’s Current Leg Day Routine
- Lying Leg Curls
- Pendulum Squats (on tiptoes)
- Standing Calf Raises
- Lying Cable Hip Flexions
After securing his 2024 Olympia title and stepping briefly into Open bodybuilding for a quick fun run, Bumstead officially retired from competitive bodybuilding. Now, he’s focused on rehabbing a shoulder injury and gradually returning to a more relaxed bodybuilding training schedule.
Aligning Vision for Better Posture
Bumstead incorporates visual tracking movements into his warm-up. He practices moving his index finger toward and away from his nose while intentionally crossing his eyes. It may sound silly, but this is actually a method designed to stretch the eyeballs and combat vision strain, often caused by prolonged exposure to electronic screens.
“Your eyes and posture look straighter, and you feel a little more focused.”
—Chris Bumstead
Injury Prevention and Functional Strength Development
A new addition to Bumstead’s programming is lying hip flexor training using cables.
Bumstead stated “I’ve never actually done that hip flexion thing…because I have weak and tight hip flexors.”
Though many people think it is “girly”, strengthening the hip flexors is critical, as weakness in this area can undermine athletic performance and raise the risk of injury.
Eccentric Emphasis and Mind-Muscle Connection
Bumstead puts heavy focus on eccentric (lowering) movements in his leg day. He kicks off with lying leg curls, explaining his method:
Some research suggests that eccentric contractions may slightly outperform concentric ones for certain muscle groups, though both types are important for comprehensive growth. Strengthening the mind-muscle connection is another pillar of Bumstead’s success.
“I can flex my hamstrings, and it feels like a rope of muscle since I have such a crazy mind-muscle connection.”
—Chris Bumstead
Pendulum Squats for Quad Dominance
Bumstead’s plan includes pendulum squats performed on his tiptoes. This variation shifts the center of gravity forward, placing more emphasis on the quads while reducing spinal load. For those without access to specialized equipment, sissy squats can be an effective bodyweight alternative.
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