wed · apr 22
legs workout - quads, hamstrings, glutes
architect · wed's build
legs workout - quads, hamstrings, glutes
15 exercises · 60 min
A comprehensive legs workout focusing on heavy compound lifts and progressive overload.
warm-up
01
goblet squat
2 × 30 time · rest none
wu
02
walking lunge
2 × 30 time · rest none
wu
03
glute bridge
2 × 30 time · rest none
wu
04
inchworm
2 × 30 time · rest none
wu
main
01
barbell back squat
4 × 6 · 85% · rest 120s
02
barbell romanian deadlift (rdl)
4 × 6 · 85% · rest 120s
03
barbell hip thrust
4 × 8 · 80% · rest 120s
04
leg extension
3 × 12 · moderate · rest none
a
05
nordic hamstring curl
3 × 12 · bodyweight · rest none
a
06
dumbbell walking lunge
3 × 12 · moderate · rest none
b
07
dumbbell goblet squat
3 × 12 · moderate · rest none
b
08
cable kickback
2 × 20 · light · rest none
f
cooldown
01
couch stretch
1 × 45 time · rest none
cd
02
figure four stretch
1 × 45 time · rest none
cd
03
banded hamstring stretch
1 × 45 time · rest none
cd