Leg Day Workout — Free Quad, Hamstring & Glute Routine

This leg day workout targets the full lower body with a proven mix of squat, hinge, unilateral, machine, and calf work. It is built for lifters who want more size, more strength, and better balance between quads, hamstrings, and glutes. Expect a tough session, but one that pays off fast.

Exercises

Exercise 1

Barbell Back Squat

Quads, Glutes, Core

4×8 Sets × Reps

2–3min Rest

Set safety pins below squat depth. Core braced tight. Control the descent.

Exercise 2

Romanian Deadlift

Hamstrings, Glutes, Lower Back

3×10 Sets × Reps

2min Rest

Hinge at hips, not a squat. Lower until you feel a deep stretch in hamstrings.

Exercise 3

Leg Press

Quads, Glutes

3×12 Sets × Reps

90s Rest

Keep entire back on pad. Don't lock knees at top. Don't let hips lift.

Exercise 4

Bulgarian Split Squat

Quads, Glutes, Adductors

3×10 each side Sets × Reps

90s Rest

Majority of work done by front leg. Keep torso upright. Foot far enough forward.

Exercise 5

Leg Curl

Hamstrings

3×12 Sets × Reps

60s Rest

Keep hips pressed into seat. Pull with hamstrings, not lower back.

Exercise 6

Calf Raises

Calves

4×15 Sets × Reps

60s Rest

Full range of motion. Deep stretch at bottom. Squeeze and pause at top.

How to do this workout

Warm up for 5–10 minutes with light cardio and a few dynamic mobility drills for the muscles you are about to train.
Complete the exercises in the order listed so the biggest movements get your best energy and focus.
Respect the listed rest periods, keep technique strict, and stop each set 1–2 reps before form breaks.
Finish with a short cool-down, easy walking, and light stretching for the muscles you just trained.

Frequently asked questions

Why is leg day so important?

Leg muscles are the largest in your body. Training them releases more anabolic hormones, burns more calories, improves overall athleticism, and prevents muscle imbalances.

How often should I train legs?

1–3 times per week depending on your split. A PPL split typically has 1–2 leg days per week. Allow 48 hours for recovery.

My legs are always super sore after leg day — is that normal?

Yes, especially early on. DOMS (Delayed Onset Muscle Soreness) is common. Active recovery — light walking, stretching — helps more than full rest.

Track this workout in the FitPlanner app. It's free.

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