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.

Exercices

Exercice 1

Barbell Back Squat

Quads, Glutes, Core

4×8 Séries × Rép.

2–3min Repos

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

Exercice 2

Romanian Deadlift

Hamstrings, Glutes, Lower Back

3×10 Séries × Rép.

2min Repos

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

Exercice 3

Leg Press

Quads, Glutes

3×12 Séries × Rép.

90s Repos

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

Exercice 4

Bulgarian Split Squat

Quads, Glutes, Adductors

3×10 each side Séries × Rép.

90s Repos

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

Exercice 5

Leg Curl

Hamstrings

3×12 Séries × Rép.

60s Repos

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

Exercice 6

Calf Raises

Calves

4×15 Séries × Rép.

60s Repos

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

Comment réaliser cet entraînement

Échauffez-vous 5 à 10 minutes avec du cardio léger et quelques exercices de mobilité dynamique pour les muscles ciblés.
Effectuez les exercices dans l'ordre indiqué pour que les mouvements les plus exigeants bénéficient de votre meilleure énergie.
Respectez les temps de repos, maintenez une technique stricte et arrêtez chaque série 1 à 2 répétitions avant la rupture technique.
Terminez par un retour au calme : marche tranquille et étirements légers des muscles sollicités.

Questions fréquentes

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.

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