This comprehensive leg workout targets your quads, hamstrings, glutes, and calves, ensuring balanced muscle development.
Deadlifts: The Foundation of Leg Day
Start with deadlifts, a compound exercise engaging multiple muscle groups. Perform one heavy set of five reps, aiming for an RPE (Rate of Perceived Exertion) of 8 or 9.
Prior to this heavy set, warm up gradually with lighter weights, increasing the load progressively.
If traditional deadlifts are not suitable for you, consider these alternatives:
- Trap Bar Deadlifts: Keep your back more upright, shifting the emphasis to your quads.
- Barbell Hip Thrusts: Target your glutes more directly.
- Bulgarian Split Squats: Emphasize your quads with a forward lean, also engaging your glutes and hamstrings.
Focus on increasing either the weight or improving your technique each week for optimal progress.
Stiff-Legged Deadlifts: Hamstring and Glute Activation
After your heavy deadlift set, perform two sets of eight reps of stiff-legged deadlifts. Use a weight that is approximately 50-60% of your deadlift working weight.
Maintain high hips and relatively straight knees, initiating the movement with a hip hinge.
Leg Press: High-Volume Quad Training
Next, move on to leg presses, performing four sets of 10-12 reps. Use a medium stance width on the platform.
Focus on achieving quality depth with each rep without allowing your lower back to round.
Maintain a slight bend in your knees at the top of the movement for constant tension.
alt: A man performing leg presses on a machine.
Glute Ham Raises: Isolating the Hamstrings
Target your hamstrings with three sets of 8-10 reps of glute ham raises.
If you don’t have access to a glute ham raise machine, you can simulate the movement using a lap pulldown machine or Nordic ham curls.
Focus on controlling the eccentric (lowering) portion of the movement and maintaining tension in your hamstrings.
Leg Extensions: Direct Rectus Femoris Work
Incorporate three sets of 8-10 reps of slow eccentric leg extensions.
Perform the eccentric (lowering) phase of each rep with a three-second count, enhancing the hypertrophic stimulus.
alt: A woman doing leg extensions on a machine.
Seated Calf Raises: Calf Development
Complete four sets of 15-20 reps of seated calf raises. Include both seated and standing calf exercises in your routine for balanced calf development.
Roman Chair Leg Raises: Core Strength and Stability
Finish your workout by engaging your core with three sets of 10-20 reps of Roman chair leg raises.
Focus on controlled movements, bringing your legs up to chest level without excessive swinging.
This workout routine provides a balanced approach to leg training, emphasizing both strength and hypertrophy. Remember to adjust the weight and rest periods as needed to suit your individual fitness level and goals.