Need a great leg workout? Or perhaps you just want to refine your technique, either way our growing collection of leg workout videos will help you achieve your goals. If you have any questions, give Jamie and his team a call or pop into the gym and see how we can help.
We are adding to this list all the time, but you can also see our full current library on our YouTube Channel.
Leg Workout 1: Simple Traditional
Covering the basics of weight training for your legs. Every weight trainer should know these movements. Build strength and mass with squats (the King of leg exercise). Strength, stability and thigh sweep with lunges. Then detail and shape with isolated moves.
Tempo for all movements should be slow and controlled, around 1-2 seconds up and 2-4 seconds downward.
Squat, 3-5 sets, 8-12 reps
Lunges (alternate stepping), 3-5 sets, 8-12 reps each leg
Leg Extension, 3-4 sets, 8-12 reps
Hamstrings Curl, 2-4 sets, 8-12 reps
Standing Calf Raise, 3-5 sets, 8-12 reps
Leg Workout 2: Smash and Trash
Up to 28 sets in total. Adding pyramid sets at the beginning to get your weights up and reps down. The double step ups translate really well onto the sports field and draw out the separation from the gluten to hamstrings. Old fashioned hack squats are great for developing sweep in your outer thigh and supersetting it with leg extensions is a cruel but effective compliment. The same could be said of the deadlift and hamstrings curl combination.
Squat, 4-6 sets, Pyramid from 15 to 8 reps
Static Lunge, 2-3 sets per leg, 8-12 reps
Double Step ups, 2-3 sets per side, 8-12 reps
Single Leg Squat with back foot on bench, 2-3 sets per leg, 8-12 reps
Hack Squat + Leg Extension (super set - no rest between squats and extensions), 3 sets, 8-12 reps each
Deadlift + Hamstrings Curl (super set - no rest between), 3 sets, 8-12 reps each
Single Leg Calf Raise with Kettle Bell, 2-3 sets each, 10-15 reps
Calf Press, 3-4 sets, 10-15 reps
Legs Workout 3: Breaking Barriers
A leg workout to get you growing. Adding the concept of load shifting by adding chains to the bar during squatting to make it heavier at the top than the bottom. Introducing deadlifts into the leg workout to smash the hip area and continuing the concept of super setting.
Squat (pyramid sets): 1st set 20 reps, 2nd 15 reps, 3rd and optional 4th set at 10-12 reps
Squat with chains: 2-3 sets - add chains to your 10-12 rep weight to squat at 7-10 reps
Walking Lunges, 3-4 sets, 10-15 steps per leg
Deadlift + Leg Extension (super set - no rest between exercises), 3-4 sets
Hamstrings Curl + SLOW Leg Extensions with toes turned out (super set), 2-3 sets
Standing Calf Raise (pyramid sets): 1st set 20 reps, 2nd set 15 reps 3rd & 4th 10 reps
Calf Press, 3-4 sets, 10 reps
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Contact & Hours
ASPYRE FITNESS, 208 Heretaunga St East, Hastings, 4122, New Zealand
(06) 876 0539
Mon - Fri: 5:30 a.m. to 8:30 p.m.
Sat: 8a.m. to 12p.m. and 3-5p.m.
Sun: 9a.m. to 12p.m.