Leg day is a big deal if you work in the fitness industry like I do. Historically, gym-goers dread leg day and tend to give leg day one of three levels of priority – they either smash it, giving it all they’ve got (recommended), or they’ll give it a quick little half effort workout just to avoid no leg training whatsoever, or for those who do not mind the onslaught of scrutiny they’ll receive, they may just skip leg workouts altogether. Admittedly, the big muscles in the legs demand a lot from the body in order to be trained properly and the workouts are tiring, require great focus and attention and quite frankly cause your muscles to burn like crazy. For me, the key to leg training is to keep it fresh, make the workouts varied and set up a system that makes you feel like every rep you complete is bringing you one step closer to the end. I love what we in the fitness industry call “circuits” or “rounds”. Traditionally, circuits (or rounds) are done as quickly as possible with very little rest between sets. For this workout, we are going to toss that concept out the window and will take rest as needed, instead trying to lift a little bit heavier. While we will take needed rest, it will probably be no more than 90 seconds between one set and the next with an average rest period of about 45 seconds.
Here’s how this workout plays out. You will complete one set of each exercise in order for a total of 3 circuits or rounds. Essentially, you’ll refer to the table below and just go down the exercise list starting by doing the assigned repetitions for Set #1 for all of the movements listed, and then go on to do the repetitions for Set #2 and so on until you have done a complete circuit for each set for a total of 3 sets for each exercise.
|MOVEMENT||SET #1||SET #2||SET #3|
|Squat||15 reps||12 reps||10 reps|
|Stiff Leg Dead Lift||15 reps||12 reps||10 reps|
|Bulgarian Squat||15 reps||12 reps||10 reps|
|Prone Hip Abduction||15 reps||12 reps||10 reps|
|Lying Single Leg Hip Extension||15 reps||12 reps||10 reps|
|Step Up||15 reps||12 reps||10 reps|
This video will show you exactly how to perform each exercise and you can see that your rep speed can vary depending on the energy you have. Try not to move as fast as you can, but moving with some quickness is fine as long as you perform the reps properly.
So there you have it! A really great leg workout designed to hit all the muscles in your hips and thighs with plenty of basic movements that are guaranteed to make you stronger, more muscular and more fit.
Train hard, train smart!