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.

Übungen

Übung 1

Barbell Back Squat

Quads, Glutes, Core

4×8 Sätze × Wdh.

2–3min Pause

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

Übung 2

Romanian Deadlift

Hamstrings, Glutes, Lower Back

3×10 Sätze × Wdh.

2min Pause

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

Übung 3

Leg Press

Quads, Glutes

3×12 Sätze × Wdh.

90s Pause

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

Übung 4

Bulgarian Split Squat

Quads, Glutes, Adductors

3×10 each side Sätze × Wdh.

90s Pause

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

Übung 5

Leg Curl

Hamstrings

3×12 Sätze × Wdh.

60s Pause

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

Übung 6

Calf Raises

Calves

4×15 Sätze × Wdh.

60s Pause

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

So machst du dieses Workout

Wärme dich 5–10 Minuten mit leichtem Cardio und dynamischen Mobilitätsübungen für die Zielmuskulatur auf.
Führe die Übungen in der angegebenen Reihenfolge durch, damit die größten Bewegungen deine meiste Energie erhalten.
Halte die Pausenzeiten ein, achte auf saubere Technik und brich jeden Satz 1–2 Wiederholungen vor Technikversagen ab.
Beende das Training mit einem kurzen Cool-down, lockerem Gehen und leichtem Stretching der trainierten Muskeln.

Häufig gestellte Fragen

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.

Tracke dieses Workout in der FitPlanner App. Kostenlos.

Lade FitPlanner herunter, um Sätze zu protokollieren, Lieblingspläne zu speichern und deinen Fortschritt Einheit für Einheit zu verfolgen.