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Kassie Kemmis: Squatting Deep and Asking Questions

Kassie will out squat most bros and look damn good while doing it. This young lady is IFBB Figure Pro and all of the countless hours in the gym show when she is on stage. One look and you know she goes deep on leg day. While getting ready for her next show in July, Kassie  is sure to take control of the stage.

How old are you, where are you from, and do you squat ass to grass? & What areas of weight training do you train and what is your best squat? Contest and gym PR?
I am 23 & from Montana! Originally from the eastern part of Montana & now live on the western side. Yes, of course, I squat deep. I feel in order to get quality reps, it is important to get that full range of motion. Getting that full squat allows the quad to stretch while hitting the glutes & hamstrings to produce overall stronger/bigger legs. And the more you squat “ass to grass”, the more your flexibility improves and less likely to have joint pain because of the strength you are building. HOWEVER, I will occasionally do partial reps for a “burn out” to pump blood into the legs. I like mixing it up.

Style of training I do is bodybuilding. I like building muscle rather than going toward strength, like powerlifting. I do a lot of volume training & I focus on doing several sets & reps. I attempt to go toward failure & the “burning” of the muscle on every set. My best squat…. hm? I know you probably want some awesome, cool answer, but honestly, I have no idea. I focus on muscle tension rather than worrying about the weight. However, I DO know that I have squatted 225 for 3 reps… once 🙂

Where do you train? Do you have a lifting team or partner?
I train at Access Fitness in Missoula! It’s a great gym full of respect and camaraderie. My lifting partner is my boyfriend, Lance, who is also my coach! We met in the gym so we have that “typical gym story”. It’s just something we do together.

How did you into bodybuilding?
My boyfriend introduced bodybuilding to me — he’s a competitive bodybuilder. We were working at the gym together, he suggested that I compete, so I started training with him for the upcoming competition in Montana 5 months from then. I was in school, so I actually decided to wait a whole year until I got on stage so I could get more familiar with the sport and build quality muscle. I’m very happy that I decided to wait because, at my first contest, I got 2nd in my class — 1 point away from first!

What does a normal leg day workout look like for you?
I split my legs up — heavy leg lifts (squats, press, etc.) on one day then hamstrings, glutes, calves a few days after!


Typical leg day:

5 x 15 warm up leg extensions
> superset with seated hamstring curls
5 x 10 barbell squats or smith machine squats
5 x 12 power squat
5 x 10 leg press


6 x 10-20 glutes (hip thrusts or kickbacks or another glute exercise)
5 x 15 seated leg curls
5 x 10 single leg leg press (hamstring focus – pressing into heel)
5 x 12 RDL’s
5 x 10 lay down leg curls

6 x 20 standing calf raises
> superset with calves on ground

**I’ll throw in different things like drop sets, negatives, supersets, etc. But this is typical!

So what’s next for you? Any goals you have to hit? (short and long term)?
As of right now, I’m getting ready to compete in July at Vancouver Pro! That should be a fun little vacation. I don’t have long-term goals related to competing as of right now just because I like to focus on the next show I’m doing. After that, I will check my progress and re-evaluate, then decide on future options.

In the gym, though, I am always trying to improve… that could be making a part of my physique bigger, balancing one body part to other parts, improving symmetry, becoming more conditioned, practicing posing routine. There is probably more, too. I am always attempting to improve myself, but I never outside of what I want to look like or what other people want me to look like. I love training, so it’s fun making changes!!

When you lift heavy, when was the first time you out lifted a guy? And what do your non-lifter friends think about what you do?
I’d say the first time I out lifted a guy was a couple years back when I was doing bent over dumbbell rows. One guy was doing the same thing with, I think, 50 lbs. So I of course went up to 60 lbs and repped it out. I wasn’t paying attention, but my boyfriend said that the guy saw me, put his weights up, and went to a different machine!

My non-lifter friends definitely support me and are happy for me because they know I am happy. I’m not someone that gets out and does a lot anyway, so they know if they want to hang out with me, it is either hanging out at home, going on a hike, or going to get a salad somewhere.

What do you tell women who think lifting heavy makes you look “manly”?
I tell them that if they love what they do, keep going for it. Don’t be afraid to lift heavy. We aren’t made to impress or please anyone. So as long as you are doing what you love, there should be no stopping you. I wouldn’t go to my parents and tell them that they need to stop golfing because they drink too much beer while golfing (not necessarily true, but you get the point). They enjoy it & they are happy so that is all that matters.

Anything you would like to tell the younger lifters? and/or anything else you would like to add?
To younger lifters… don’t be afraid to lift heavy! Some people get comfortable with where they are at or don’t want to get “too big”. In order to make changes to your physique, you have to push yourself past your comfort zone. And it is always fun setting goals for yourself & beating them!!

Follow Kassie on Facebook, Instagram, & check out her website

Founder of Fight Against Chicken Legs, part-time workout stuff, sometimes making websites look pretty, and saving the world #OneRepAtATime