What is your Leg routine?

soldiergrl_101

What is your leg routine? How much do you lift with your legs? My arms are coming along nicely but I dont see any real changes with my legs so I think I may need to add some new workouts to my routine or change it up somehow.

Currently I do
Leg Press 180lbs
suats 100lbs
Hip abductors 110lbs
hamstring pulls 40lbs

cardio-swimming

MsEndomorph

At the moment I'm doing Monster Walks (pretty much just until I can't anymore), lunges with lateral raises (maybe 20 each side?), dumbell squats with the smith machine (very light weight), and leg extensions on the machine (1 full set of 10, 1 set only lifting halfway up, one set only releasing halfway down, repeat all, if that makes makes any sense). I can barely walk, and I love it!

a_vettestingray

You got some really good information in the last topic that you posted. It has been suggested that you learn proper form and execute compound barbell lifts, such as squats and deadlifts, while eating at a deficit in order to drop some body fat to create more defined and shapely quads, hammies, and glutes. Read something like strong lifts 5x5 or new rules of lifting for women and try it out for 12 weeks.

LeanButNotMean44

I have a couple of different leg workouts that I switch between.

#1
Leg curls
Calf press
Leg press
Abductors/Adductors
Leg Extensions
Glute Machine
Hack Squats (if I have time)
Walking dumbbell lunges (if I have time)

#2
Squats
Leg Curls
Leg Extensions
Glute Machine
Walking dumbbell lunges

Achrya

I doing stronglifts 5x5, so squats and deads.

chinatbag

Moving lunges
Hack Squats
Calf Press
Leg Press
Hamstring Curl

grantdumas7

On my power day:
Squats
Deadlifts
Leg Press
Seated Calf Raise

Hypertrophy Day
Squats
Leg press
Glute Ham Raises
Leg Curls
Standing Calf Raise

susanbrown96

The best leg routine is Chalean Extreme from Beachbody. That program has changed my leg strength a lot. If you want any info about the program message me.

soldiergrl_101

Some really great ideas here guys, I like o get a feel for what other people are doing and how well it works out for them

Shawshankcan

Squats, box squats, sldl and seated calf raises.

tubzzy77

Squats
Leg press
Leg extension
Romanian deadlifts or stiff legged deadlifts or straight legged deadlifts (Depends how saucy I'm feeling)
Hamstring curls
Calf work

Go home and make love to a foam roller so you can wobble around the next day.

MsDrJuris

Yesterday was legs day, and I did this:

Warmup: Stairmaster 10 minutes) + 2 Sets Light Squats (45/55 lbs) x 8
(1) 4x10 - Back Squats - 95(1)/85 lbs
(2) 4x10 - Smith Machine Lunges - 70/80/70 lbs
(3) 4x12 - Leg Press (SS#1) - 70/80 lbs
(4) 4x25 - Calf Press Raises (SS#1) - 70/80 lbs
(5) 3x12 - Leg Extensions (SS#2) Single/Double - 80/50/35 lbs
(6) 3x10 - Hamstring Curls (SS#2) - 50 lbs
(7) 3x12 - Romanian Deadlifts (SS#3) - 85 lbs
(8) 3x12 - Sumo Squats (SS#3) - 75 lbs
(9) 4x30 - Weight Calf Raises (SS#4) - 95 lbs
(10) 4x8 - Skater Lunges (SS#4) - 25 lbs

Mario_Az

Squats – 4 sets, 15,12,10,8
Leg Press – 4 sets, 25,20,18,16
Walking Lunges – 4 sets, 12 reps/leg
Leg Curl – 4 sets, 12,10,8,8
Leg Extension – 4 sets, 15,12,12,10
Standing Calf Raise – 4 sets, 15
Seated calf raises – 4 sets, 15

ironanimal

Squats - as per Jim Wendler's 5/3/1
Leg Press - 3 x 5, 260-300kg
Trap Bar Deadlifts - 3 x 5, 100-140kg
Leg Extensions - 3 x 8-12, 40-50kg

Calves are already frigging hooge so I don't isolate those.

DavPul

Why are most people listing exercises but not sets and reps? Seems like that would be useful. Especially the OP.

PikaKnight

Squats 5x5
Pistol Squats 5x5
Deadlifts 1x5
Kickbacks 3x8
Split Squats 3x8

davideickelmann

On leg day I warm up with:
Snatch:
5x65 lbs
5x95 lbs
5x115 lbs
5x135 lbs

then I transition to the Power Clean
5x135
5x185
225 to failure (right now I can only get one)

Once that's done I move on to the Squat:
3x5@295 lbs

I then superset leg press/calf press
3x10 (each) @ 470 lbs

I finish up with a seated leg curl
3x10@200 lbs.

For reference, I weigh 200 lbs. I need to take more current pictures of my quads, but if you PM me I'll get you a link when I have one.

EDIT: I also Deadlift, but I do that on back day. My most recent DL day (Saturday) was 5@225, 5@315, 3@365, 2@365. I'm working my way toward a more consistent 4-plate DL.

LaurnWhit

Bump! I'd love to copy some of these routines down!

Shawshankcan

Why are most people listing exercises but not sets and reps? Seems like that would be useful. Especially the OP.

Because mine vary a lot.

JustJennie1

It depends since I do legs every other day. I do

Squats - Plie, regular, curtsy
Dead Lifts
Good Mornings
Step Ups - regular, side, cross over
Lunges- walking, side, around the world
Leg press
Leg curl
Leg extension
Calf raises
Ab/Adductor machine OR the cuff on the cable
Donkey Kicks OR back kicks with the cable
Bridges

luceegj

On legs and but day!!!

10 min warm up on treadmill with intervals during work out
Squats 4 set of 12 - 35KG
Deadlifts 4 sets of 10 - 30 KG
Lunges 5 sets of 10 - 20 KG
Leg presses 4 sets of 12
4 sets of 20 but lifts
4 sets of 20 (I call them side lifts - when you lay on your side and lift your leg) with 12.5 KG
4 set of 20 Glutes kick backs with 12.5 KG
4 sets of 12 leg curls

JamieM8168

I don't always to the same routine but these are always included...

Squats
Standing calf raise
Walking lunges
Leg press