This leg workout incorporates findings from multiple studies to maximize muscle growth and address all major leg muscles. We’ll cover exercises, sets, reps, and key techniques for optimal results.
The workout begins with a 5-10 minute warm-up. A proper warm-up is crucial for injury prevention and performance enhancement, as highlighted by a 2006 review which found a positive correlation between warm-ups and injury reduction. Dynamic stretches and light foam rolling are recommended following a brief period on a cardio machine like an elliptical.
We start with the squat, performing 3 sets of 4-6 reps, leaving 2-3 reps in reserve. While the hip thrust may activate the glutes slightly better, the squat’s greater range of motion and overall lower body muscle activation make it a superior choice for overall leg mass.
High bar squat
When squatting, consider bar placement. High bar squats, with the bar resting on the traps, may emphasize the quads due to a greater moment arm at the knee, while low bar squats, with the bar on the rear delts, may emphasize the glutes. Choose the variation that feels most comfortable and allows for proper form.
Use the valsalva maneuver (holding your breath during the lift) to increase intra-abdominal pressure and lift heavier weights, but use it with caution due to its potential to raise blood pressure. Squat depth is also crucial. Deep squats have been shown to be superior for quad growth compared to shallow squats. While glute activation may also increase with depth, squat as deep as comfortably possible without sacrificing form. Stance width is largely a matter of personal preference, though wider stances may offer slightly better glute activation.
Address “butt wink” (rounding of the lower back at the bottom of the squat) by limiting depth to the point just before rounding occurs. Experiment with stance width, elevated heels, or calf stretches to improve depth if needed.
Next, we move to Romanian deadlifts (RDLs), performing 3 sets of 8 reps. This exercise is included to target the hamstrings, which aren’t fully activated during squats. RDLs provide a significant stretch on the hamstrings, a valuable stimulus for muscle growth.
Romanian deadlift
A good progression scheme for RDLs involves keeping the weight constant and adding one rep per week. This allows for progressive overload while maintaining a focus on the hamstrings and avoiding excessive lower back and glute involvement. Choose a weight that allows for 8 reps with a good stretch in the hamstrings.
Optionally, include 2-3 sets of walking lunges for 20 total strides (10 per leg). This exercise effectively targets the entire lower body, offering comparable or even superior activation of certain quad muscles compared to squats. Focus on driving through the leading heel and minimizing contribution from the back leg.
Walking lunges
Single-leg leg extensions are next, performed for 3 sets of 10 reps per leg. Unilateral training helps address muscle imbalances. Pointing the toes inwards may slightly increase outer quad activation.
Following leg extensions, perform 3 sets of 8 + 4 reps of single-leg lying leg curls. For the first 8 reps, plantarflex (point toes down) to isolate the hamstrings. For the final 4 reps, dorsiflex (point toes up) to engage the calves and extend the set. This strategy allows for a “mechanical dropset” and targets all hamstring muscles, including the short head of the biceps femoris, which is only activated through knee flexion.
Leg extensions
Finally, we address the calves with two exercises. Perform 3 sets of 10-12 reps of single-leg press calf raises, targeting both the soleus and gastrocnemius muscles. Then, do 3 sets of 20 reps of seated calf raises, focusing on the soleus. Pause at the bottom of each rep to eliminate elastic energy and maximize muscle engagement. High rep training may be beneficial for the slow-twitch dominant soleus muscle.
