The PERFECT Leg Workout (Sets and Reps Included)

The perfect leg workout must consist of compound exercises for the quads, glutes and hamstrings while not overlooking the smaller muscles of the hips and our ability to train in all three planes. In this leg workout, you will find that we overlook no component of upper leg training and get you training like an athlete in the process.

As with all videos in this perfect workout series, the goal here is to make sure you will build not only size by following these leg exercises but strength and explosiveness as well. This starts as always with a compound movement for the legs, and there is none better than the squat. While warming up to perform the squat the key is not to exhaust yourself more than necessary. Too many times, people perform too many warmups, cutting into energy reserves for their working sets.

What you should do instead, is do a few reps with your sub-working weight to loosen up your joints. Just before starting your first work set, perform one touch-up set with about 10 percent more than what you will be using for your workout. Perform just 1 to 2 reps here to prepare the nervous system and neurologically “lighten” the load that is to come.

Work your way from sets of 5 to a set of 25 grueling reps on the squats before moving onto the next component of this leg workout; the posterior chain compound exercise.

Here you have two choices. You can either do the barbell hip thrust or the glute ham raise. Keep in mind, because you will be able to significantly load the barbell hip thrust more than you will the glute ham raise, you will want to opt for this exercise if your main goal is training for strength. That said, if you are looking to get more active engagement of the hamstrings through their concentric range of motion, then you will want to do the GHR since it contributes in areas that the hip thrust only isometrically challenges.

The next exercise is the hi/low dumbbell bulgarian split squat. This is a necessary component of any athletic lower body training approach because it is a unilateral exercise. Not only do the dynamic stability benefits shine through here but it challenges the body in the frontal plane in ways that traditional bilateral training via squats cannot do. Alternate the position of your torso on each rep to ensure you hit both the quads and the glutes more effectively on each rep.

The TKE Drop Lunge is a great way to ensure resistance through terminal knee extension. Now, it is important that you understand that there is no way to isolate the medial or inner portion of the quads during an exercise. What you can do however is ensure that this separately innervated head of the quads gets full stimulation by going to a full lockout position of extension on every rep. We can overload that with the addition of the band as well.

Next, no perfect leg workout would be complete without the additional focus on the inside and outside of our legs. The adductors are hit tremendously well with the Goblet Adductor Lunge shown in this video. Don’t just step back up to the top, but slide or squeeze your legs together to get yourself back to a standing position. This will light up the all important adductor muscles on the inside of your thighs and help you to build the strength needed.

Finally, you have to hit the outside abductors of your legs as well. This can be accomplished with the finisher shown. The hip band ladder requires that you work your way up to 10 reps in each direction of a side step while making sure to keep your toes pointed straight ahead at all times. This will strengthen the outside of your legs, which is an area that tends to be very weak.

For the complete sets and reps of every exercise of this workout, be sure to check the end of the video where I include all of the information. For more complete workouts that are laid out step by step and put the science back into training along the way, be sure to head to the link below and get the ATHLEAN-X Training Systems. Start training like an athlete and start looking like one fast.

For more videos on how to build bigger legs and the best leg workouts without equipment, be sure to subscribe to this channel via the link below and turn on notifications so you never miss a new video when it’s published.

Build Muscle in 90 Days –
Subscribe to this channel here –


Related Posts

Latest FRP Tools 2018 – Remove FRP Without USB Debugging Or ADB – Remove FRP Download Mode

February 8, 2020

February 8, 2020 31

Latest FRP Tools 2018 – Remove FRP Without USB Debugging Or ADB – Remove FRP Download Mode Links: Subscribe This...

Bypass Admin Block on CMD(command prompt)

March 15, 2020

March 15, 2020 21

Make a batch file using notepad ___________________________________________________ open up notepad type in the commands you would like to use put...

How to Install Huawei Mobile USB Driver on Windows 10, 8, 7, Vista, XP

February 28, 2020

February 28, 2020 15

Follow these steps – How to Install Huawei Mobile USB Driver on Windows 7 / 8 / 8.1 / 10...

How to Unlock Bootloader on Xperia Devices

April 18, 2020

April 18, 2020 22

*Take a backup of TA Partition to keep DRM keys Which matters on preferences * Instructions : 1. Check the...

Hacking a DVR receiver Hard Drive

March 19, 2020

March 19, 2020 33

Here is a DVR receiver provided by a company and I was wondering if it is possible to get the...

Cận cảnh Galaxy Fold 2: Cơ chế gập mới giá chỉ 16 triệu

February 22, 2020

February 22, 2020 3

Galaxy Fold mới ra mắt với mức giá không rẻ và nhận được nhiều đánh giá trái chiều từ cộng...

Redmi 6a Redmi 6 Frp Unlock 🔓Done Adb Bypass By UMT

February 2, 2020

February 2, 2020

Connect wifi, click add network type click show password select type & click link 🔗 icon YouTube open...

CSC Mode in ASUS Zenfone Max – Enter / Quit CSC Mode

February 20, 2020

February 20, 2020 11

How to enter CSC Mode in ASUS Zenfone Max? How to open CSC Mode in ASUS Zenfone Max? How to...


March 16, 2020

March 16, 2020 21

Get The Best Kodi Support & Free Live Streaming Help By Joining Our Facebook Group Here: – Compatible With Android,...

Como fazer Bypass J7 G610F with ADB

February 21, 2020

February 21, 2020

Antes d tudo tenha conhecimento que os celular da samsung pra fleshar e necessario entrar em modo DOWLOADING. Se vc...

Samsung J260G Frp Removed in ADB Mode by Miracle Thunder

March 2, 2020

March 2, 2020

Samsung J260G Frp Removed in ADB Mode by Miracle Thunder Hi Welcome to our youtube channel Mobile Repair Trick. About...

Configure Visual Studio Code for React Native Development

March 20, 2020

March 20, 2020 15


Hướng dẫn cài đặt adb fastboot trong 15s | How to install adb fast boot for window?

January 31, 2020

January 31, 2020 21

Video hướng dẫn cài đặt công cụ adb cho android trên window 7/8/10 nhanh gọn lẹ chỉ trong 15s bằng...

Ra mắt phiên bản iPhone x mới nhất 2018

February 2, 2020

February 2, 2020

❤❤❤❤❤ iPhone X 64GB Shop FPT iPhone X 64GB Shop Viễn Thông A Apple iPhone X 64GB Bạc Shop Adayroi...

Install Adblock Plus – How to Block ADS on Android Phone Without ROOT

April 5, 2020

April 5, 2020 21

NO Root! No Skills- Short video will show you how to block ads on android. Using Adblock plus. Subscribe to...


Leave a Reply

Your email address will not be published. Required fields are marked *