Front Squat 4 x 8
Straight Leg Deadlift 4 x 8
Weighted Lunges 3 x 8
Raised Leg Lunges 2 x burnout
Hip Bridges 3 x 15
This workout will really target your quadriceps and your glutes. It’s great for both toning and building strength. With sets that vary from high rep to lower reps, you’ll get a little of everything and be sure to come out with a productive leg day at the gym. After warming up for a few minutes on the treadmill or stationary bike, you’re ready to get started!
Front squats really target and focus on your quads. Placing the bar in front changes the angle of your hips, knees, and ankles and takes some of the load off of your lower back. Place the bar on the front of your shoulders. Stick your arms out flat with the floor and use a cross grip to stabilize the bar. Now, it’s just like a regular back squat. Fight to engage your core and prevent the weight from pulling you forwards. Lower yourself until you’re just below parallel with the floor and then squeeze your glutes and quads to push yourself back up. Four sets of eight reps. Use a weight that is challenging on the eighth rep. If you need to go down in weight as the sets progress, that’s fine – but be sure to challenge yourself early on!
Straight Leg Deadlifts:
Straight leg deadlifts are great for your glutes and your hamstrings. It’ll challenge your core and lower back as well. Hold the bar like a normal deadlift. Slightly bend your knees and hinge at your waist until you start to feel tightness in your hamstrings. Once you get to that point, squeeze your glutes to bring yourself back up. Your quads and knees should not be doing the work. It’s super important to keep our back flat and not let it round when you are doing this exercise. Same sets and reps as the front squats. Four sets of eight reps.
Lunges – especially weighted ones – really target your quads and glutes. You can either use a barbell on your back or hold dumb bells for this exercise. Start in a neutral standing position and extend your foot forwards so that your heel is directly under your knee. Try to engage your front leg to push yourself straight up and less back towards your off leg. Three sets of eight reps for each leg.
Raised Leg Lunges:
No weight for this exercise, but we’re going until burnout here so really push yourself on the reps. Put one leg behind you and onto a bench or raised platform. Scoot your front leg forwards so that when you lower yourself, your knee does not go over your toes. Try to get as low as you can and go until you can’t do anymore reps. Two sets on each leg.