For those committed to muscle growth, the lower body deserves just as much attention and strategy as the upper body. This guide presents a comprehensive, science-backed leg day workout designed for intermediate to advanced lifters using a push-pull-legs split. The session strategically blends strength-building with hypertrophy techniques, using both compound and isolation movements that optimize recovery and results.
Pre-Workout: Movement Prep and Mobility Work
Before diving into heavy lifts, spend 5–10 minutes on low-impact cardio. An elliptical, stepmill, or incline walk works well to elevate your heart rate without overloading your joints. This primes your muscles for action and encourages blood flow.
Next, incorporate 2–3 minutes of dynamic stretches. Skip static holds, as studies (Behm & Chaouachi, 2011) suggest these can reduce strength output. Instead, use dynamic warm-ups such as leg swings, bodyweight lunges, or high knees to enhance mobility and performance.
Finish your prep with light foam rolling. Focus on tight regions—typically the hip flexors, glutes, adductors, and lumbar spine. Although research on foam rolling is mixed, many lifters find it improves range of motion and subjective muscle readiness.
Exercise 1: Barbell Deadlift (4 Sets x 4 Reps)
The deadlift is a polarizing lift in hypertrophy circles. While not traditionally seen as optimal for muscle growth due to its limited eccentric phase, it remains a valuable tool for developing posterior chain strength.
A few key points:
- Keep loads submaximal—aim for ~75% of your 1-rep max.
- Focus on perfect form rather than grinding reps close to failure. RPE should sit around 6–7.
- If you’re stronger with a sumo stance (feet wide, toes pointed out, arms inside knees), go for it. This variation shifts slightly more emphasis to the quads and glutes.
- Conventional deadlifts challenge the spinal erectors more and may better suit those looking to improve lower back development.
While the deadlift may not dominate the hypertrophy leaderboard on its own, it becomes far more valuable when combined with other hypertrophy-specific movements in your program.
Exercise 2: Deficit Bulgarian Split Squats (3 Sets x 10–12 Reps)
This single-leg movement targets the quads and glutes while also stretching the hip flexors—perfect for pairing with the compressive nature of deadlifts.
How to perform:
- Set your rear foot on a bench or Smith machine pad.
- Stand on a small plate for increased range of motion.
- Let your lead knee travel forward to maximize quad recruitment.
- Slight hip external rotation can improve depth and comfort.
Bulgarian split squats emphasize unilateral stability and flexibility, making them an excellent tool for hypertrophy while also exposing and correcting imbalances. If preferred, substitute with front squats, which have been shown to be equally effective for quad development while easier to recover from compared to back squats (Yavuz et al., 2015)
Exercise 3: Barbell Hip Thrust (3 Sets x 15 Reps)
Hip thrusts are among the most efficient exercises for glute hypertrophy. Unlike squats and deadlifts that load the glutes in stretched positions, the hip thrust emphasizes peak contraction near full hip extension—where the glutes are most active.
Coaching tips:
- Keep your chin tucked and ribs down.
- Only your hips should extend—avoid arching the lower back.
- Stay with bodyweight or light load until you’ve mastered form.
Progress load only when the movement feels easier—approximately when your perceived exertion drops by about 10%. As a general guideline, your 1RM hip thrust should be roughly equal to your deadlift max, provided your technique is dialed in.
Exercise 4: Goblet Squat with Slow Eccentric (3 Sets x 15 Reps)
Time-under-tension matters for muscle growth, especially for the quadriceps. Goblet squats with a three-second eccentric help enhance muscular control and stress in the lengthened position.
Benefits:
- Great for lifters with limited ankle mobility—heel elevation optional.
- Trains upright posture, core engagement, and squat mechanics.
- Allows for muscle-building stimulus without heavy loading.
This movement is especially useful in programs that include deadlifts, as it offsets the lack of eccentric load in that lift.
Exercise 5: Enhanced Eccentric Lying Leg Curl (3 Sets x 10 Reps)
Hamstring growth often gets overlooked in favor of glutes and quads, but it’s essential for balanced lower-body development and injury prevention.
To maximize eccentric tension:
- Have a partner add resistance during the lowering phase.
- If training solo, focus on a 3–4 second eccentric tempo.
According to Brad Schoenfeld’s research, eccentric contractions contribute significantly to hypertrophy, making this a strategic inclusion in your leg day.
Exercise 6: Seated Hip Abduction (3 Sets x 30 Reps)
High-rep hip abductions are a metabolic stressor targeting the glute medius—an often neglected region crucial for hip stability and squat mechanics.
Why this matters:
- Strong glute medius muscles help maintain proper knee alignment.
- Improved pelvic stability contributes to better compound lifts.
- Men especially tend to overlook this area, missing out on its performance and aesthetic benefits.
Focus on keeping the pelvis stable, glutes engaged, and resist the urge to rock back and forth.
Exercise 7: Standing Calf Raise (3 Sets x 10 Reps)
Calves often get left for last—and that’s okay, as long as they’re not forgotten. Standing calf raises target the gastrocnemius muscle, best trained with the legs straight.
Form notes:
- Lower slowly and pause in the stretch.
- Rise all the way onto the balls of your feet for full contraction.
- Going barefoot can enhance range of motion and foot control.
Calves respond well to both heavy loads and high volume, so consider alternating between protocols across weeks.
Final Thoughts: Programming and Recovery
This lower body routine hits all major muscle groups—glutes, quads, hamstrings, adductors, and calves—with a mix of strength-focused and hypertrophy-driven movements. By training twice a week as part of a push-pull-legs split, you ensure optimal volume and frequency, aligning with current research favoring twice-per-week muscle stimulation for growth.
Workout Summary:
- Deadlifts: 4×4
- Bulgarian Split Squats: 3×10–12
- Hip Thrusts: 3×15
- Goblet Squats (3-sec eccentric): 3×15
- Eccentric Leg Curls: 3×10
- Hip Abductions: 3×30
- Calf Raises: 3×10
If you’re looking to build muscle efficiently while still maintaining strength as a priority, this leg workout offers a well-balanced approach. Use it as a blueprint or integrate key elements into your current routine to ensure you’re not leaving gains on the table.
