Leg workout: a complete session for quads, hamstrings and glutes

A complete leg workout trains the front of the thigh (quads), the back (hamstrings), the glutes and the calves. One squat and one hinge do most of it; the rest fills the gaps.

The workout

1. Back squat or leg press: 3 to 4 sets of 5 to 10
2. Romanian deadlift: 3 sets of 8 to 10
3. Bulgarian split squat: 2 to 3 sets of 8 to 12 a side
4. Lying or seated leg curl: 2 to 3 sets of 10 to 15
5. Leg extension: 2 sets of 12 to 15
6. Standing calf raise: 3 sets of 10 to 15

• Back squatQuads, Glutes
• Leg pressQuads, Glutes
• Romanian deadliftHamstrings, Glutes
• Bulgarian split squatQuads, Glutes
• Seated leg curlHamstrings
• Leg extensionQuads
• Standing calf raiseCalves

Why each exercise is there

• The squat builds the quads and glutes and is the main strength lift.
• The Romanian deadlift trains the hamstrings and glutes in a long stretch.
• The split squat works each leg on its own and evens out differences.
• Leg curls are the only way to train the knee-bending job of the hamstrings.
• Leg extensions hit the part of the quads that squats train least.

How often

Twice a week suits most people: one heavier day built on the squat and one lighter day built on the hinge or the leg press. Legs take longer to recover than smaller muscles, so leave two days between hard leg sessions. See how long muscles take to recover.

Leg workout at home

Goblet squats, split squats, single-leg Romanian deadlifts and calf raises with one dumbbell or kettlebell. Slow the lowering down to make light weights harder.

• Goblet squatQuads, Glutes
• Single-leg Romanian deadliftHamstrings, Glutes
• Step-upQuads, Glutes