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.

Oefeningen

Oefening 1

Barbell Back Squat

Quads, Glutes, Core

4×8 Sets × Herh.

2–3min Rust

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

Oefening 2

Romanian Deadlift

Hamstrings, Glutes, Lower Back

3×10 Sets × Herh.

2min Rust

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

Oefening 3

Leg Press

Quads, Glutes

3×12 Sets × Herh.

90s Rust

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

Oefening 4

Bulgarian Split Squat

Quads, Glutes, Adductors

3×10 each side Sets × Herh.

90s Rust

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

Oefening 5

Leg Curl

Hamstrings

3×12 Sets × Herh.

60s Rust

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

Oefening 6

Calf Raises

Calves

4×15 Sets × Herh.

60s Rust

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

Hoe doe je deze workout?

Warm op gedurende 5–10 minuten met lichte cardio en een paar dynamische mobiliteitsdrills voor de spieren die je gaat trainen.
Doe de oefeningen in de aangegeven volgorde zodat de zwaarste bewegingen de meeste energie krijgen.
Respecteer de rusttijden, houd de techniek strak en stop elke set 1–2 herhalingen voor het moment dat je vorm inzakt.
Eindig met een korte cooling-down, rustig wandelen en licht stretchen van de getrainde spieren.

Veelgestelde vragen

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.

Houd deze workout bij in de FitPlanner app. Gratis.

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