This leg workout focuses on building strength and muscle in the quads, hamstrings, glutes, and calves. It’s designed for intermediate to advanced lifters and incorporates principles supported by scientific research. This routine utilizes a variety of exercises to maximize muscle growth and strength development.
This workout begins with 5-10 minutes of low to moderate intensity cardio. Choose a machine like an elliptical, Stairmaster, or bike. The goal is to warm up the muscles and increase blood flow without causing excessive fatigue.
Next, perform 2-3 minutes of dynamic stretching. Dynamic stretching involves actively moving your joints and muscles through their full range of motion. This type of stretching is preferred over static stretching before a workout, as static stretching can sometimes hinder performance.
A light foam rolling session targeting tight areas like the inner thighs and lower back should follow. While the research on foam rolling is mixed, many find it beneficial for improving mobility and reducing muscle soreness.
The workout starts with deadlifts. Four sets of four reps are recommended, focusing on proper form and controlled movements. While some debate the deadlift’s effectiveness for hypertrophy, its strength benefits and ability to carry over to other exercises are undeniable. Select a weight that corresponds to an RPE (Rate of Perceived Exertion) of 6 or 7, approximately 75% of your 1RM. Choose either sumo or conventional stance based on your individual strength and preference.
Following deadlifts are deficit Bulgarian split squats. Perform three sets of 10-12 reps. This exercise emphasizes a large range of motion and stretch, targeting the glutes, quads, and hamstrings. Elevate your back foot and stand on a plate to increase the range of motion. An alternative exercise at this point could be front squats, which offer a similar stimulus to back squats with lighter loads.
Next are hip thrusts. Aim for three sets of 15 reps. Prioritize proper technique over weight. Focus on a strong mind-muscle connection, keeping your chin and ribcage tucked, and moving only from the hips. Once the form is mastered and the exercise feels easier (RPE drops by one point), gradually increase the weight.
The workout continues with three sets of 15 reps of goblet squats with a three-second eccentric phase. This exercise emphasizes the eccentric contraction of the quads. Maintaining an upright torso and allowing the knees to travel forward are key form cues. Elevating the heels can be helpful for those with limited ankle mobility.
alt text: A person performing goblet squats with dumbbells in a gym
Enhanced eccentric lying leg curls are next, performing three sets of 10 reps. Use manual resistance from a training partner during the eccentric phase to maximize muscle activation. If training alone, slow the eccentric to a 3-4 second lowering phase.
alt text: A person performing lying leg curls on a weight machine
Then, move on to machine seated hip abductions for three sets of 30 reps. This exercise effectively targets the glute medius and upper glutes. The high rep range promotes metabolic stress, a factor that contributes to muscle growth. Maintain a stable position and focus on the mind-muscle connection.
The final exercise is standing calf raises. Perform three sets of 10 reps, ensuring a full range of motion by stretching at the bottom and fully extending onto your toes at the top. Performing this exercise barefoot can be more comfortable and allow for a better stretch.
alt text: A person performing standing calf raises with dumbbells
This leg workout offers a balanced approach to muscle building and strength development, incorporating exercises and techniques backed by scientific evidence. Remember to prioritize proper form and progressively overload the muscles as you become stronger.
