Workout by Per4m Athlete 
James Heath, @jamesheathphysiques
Leg day is a crucial part of any workout routine for building strength, improving athletic performance, and achieving a balanced physique. A well-structured leg workout targets all areas of the legs, including the quads, hamstrings, glutes, and calves, ensuring you develop powerful and functional legs. This leg day workout combines a variety of movements that will challenge your muscles, promote growth, and help you build a strong lower body.
All of the below exercises are to be followed with 2-3 warm-up sets and 1-2 top sets. You must push your maximum effort with these. You can then finish with a back-off set using lighter weight and higher reps.
This leg workout is designed to hit every major muscle group in your lower body, from the quads and hamstrings to the glutes, calves, and inner thighs. By combining compound lifts like squats and hip presses with isolation movements like leg curls and calf raises, you ensure comprehensive leg development that will help improve both strength and aesthetics.
Be sure to progress the weight gradually, prioritise proper form, and give your muscles time to recover between sessions. With consistency and dedication, this leg day routine will help you build powerful legs that can support greater performance in the gym and in daily activities.
1. Lying Hamstring Curl (Single Leg)
2x Warm Up Sets
Top Set: 2 sets x 8-12 reps (each leg)
The lying hamstring curl is an excellent isolation exercise for targeting the hamstrings, which are often overlooked in some leg routines. By focusing on one leg at a time, you ensure each hamstring is worked evenly and you can better isolate the muscle for maximum contraction.
2. Back Extension
2x Warm Up Sets
Top Set: 1 set x 8-10 reps
Back off Set: 1 set x 10-12 reps
Back extensions target the lower back, glutes, and hamstrings, making them a great accessory move to build posterior chain strength, which includes muscles critical for athletic performance and injury prevention.
3. Pendulum Squat or Squat Variation
2x Warm Up Sets
Top Set: 1x 6-9 reps
Back off Set: 10-12 reps
The pendulum squat (or another squat variation) is a compound movement that targets the quads, glutes, and hamstrings. It’s an excellent way to build overall leg strength and power.
4. Leg Press
2x Warm Up Sets
Top Set: 1 set x 8-10 reps
Back off Set: 1 set x 12-15 reps
The leg press is a great machine-based exercise for targeting the quads, hamstrings, and glutes without putting strain on the lower back. It’s a solid alternative or complement to squats and allows you to lift heavy weights safely.
5. Seated Leg Curl
2x Warm Up Sets
Top Set: 1 set x 8-10 reps
Back off Set: 1 set x 12-15 reps
The seated leg curl machine isolates the hamstrings, allowing you to focus purely on these muscles and achieve greater muscle activation.
6. Leg Extension
2x Warm Up Sets
Top Set: 1 set x 8-10 reps
Back off Set: 1 set x 12-15 reps
The leg extension machine is an isolation exercise that specifically targets the quads. It’s an excellent way to finish off your leg day by completely exhausting your quadriceps muscles.
7. Standing Calf Raises
3 sets x 12-15 reps
Standing calf raises primarily target the calf muscles (gastrocnemius) and are a great way to ensure balanced leg development. A strong set of calves adds to your overall leg aesthetics and strength.
8. Adductor Machine
3 sets x 10-12 reps
The adductor machine is an isolation exercise that targets the inner thighs, also known as the adductors. While often neglected, training the inner thighs is essential for creating well-rounded leg development and improving hip stability.
