Legs Workouts

Leg-focused workouts built around bilateral and unilateral lower-body patterns with evidence-based effort targets, practical load ranges, and simple progression to improve strength and muscle development safely.
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Set load units

Workout 1

6 exercises17 sets

Legs Strength and Hypertrophy Foundation

Quadriceps, Hamstrings, Glutes, Calves

A lower-body template centered on squat, hinge, unilateral, and machine accessory work. Most sets are performed close to failure with enough rest to maintain rep quality and technical control.

  1. 1
    Back Squat
    anatomy
    anatomy
    1Exercise

    Back Squat

    Rest 2m 30s

    • 18 reps x 50 kgRIR 3
    • 26 reps x 60 kgRIR 2
    • 36 reps x 65 kgRIR 1

    Brace before each rep, keep mid-foot pressure, and maintain consistent depth without lumbar collapse.

  2. 2
    Romanian Deadlift
    anatomy
    2Exercise

    Romanian Deadlift

    Rest 2m 15s

    • 110 reps x 45 kgRIR 3
    • 28 reps x 55 kgRIR 2
    • 38 reps x 60 kgRIR 1

    Keep lats engaged, push hips back, and stop the descent at the deepest neutral-spine position you can control.

  3. 3
    Dumbbell Split Squat
    anatomy
    3Exercise

    Dumbbell Split Squat

    Rest 1m 45s

    • 110 reps x 16 kgRIR 3
    • 210 reps x 18 kgRIR 2
    • 38 reps x 20 kgRIR 1

    Keep torso stacked over hips, front foot planted, and control knee tracking through full range.

  4. 4
    Leg Press
    anatomy
    4Exercise

    Leg Press

    Rest 2m

    • 112 reps x 120 kgRIR 2
    • 210 reps x 140 kgRIR 2
    • 38 reps x 160 kgRIR 1

    Use full controllable ROM and keep hips/pelvis stable against the pad throughout each rep.

  5. 5
    Lying Leg Curl
    anatomy
    5Exercise

    Lying Leg Curl

    Rest 1m 30s

    • 112 reps x 30 kgRIR 2
    • 210 reps x 35 kgRIR 1

    Keep hips pinned and control the eccentric to avoid momentum-driven reps.

  6. 6
    Standing Calf Raise
    anatomy
    6Exercise

    Standing Calf Raise

    Rest 1m 15s

    • 115 reps x 45 kgRIR 2
    • 212 reps x 55 kgRIR 1
    • 310 reps x 65 kgRIR 1

    Pause at stretch and peak contraction; avoid bouncing through shortened reps.