What does YOUR leg day routine look like?

k8millz

I'm getting bored with my routine and I want to switch it up. So I'm curious as to what everyone's leg day routine looks like.

Whatcha got?

Bghere1

No one does legs. Hahahaa

Bghere1

Squats, curls extension, the calves. I hate lunges

mayoosh_primrose

Not exercising at the moment I only do a 7 minute yoga since I have exams, and sometimes I skip it altogether, even
Hopefully will finish on Thursday!

Erik8484

My leg days change every few weeks. This block I'm doing:
Leg day 1
A1 Low bar back squats 5s x 5r, 4 second eccentric
A2 Hamstring curls 5s x 8r, 4 second eccentric
B Good mornings 4s x 8r
C Alternating backwards front rack lunges 4s x 16r
D Leg extensions 4s x 15-20r

Leg day 2
A1 Snatch grip deadlifts 5s x 5r, 4 second eccentric
A2 Ab wheel rollouts 5s x 8r
B Low bar back squats 5s x 9r
C1 Lying hamstring curls 5s x 10r
C2 Goblet squats 5s x 20r

A1 supersetted with A2, C1 with C2.

katie2400

this thread is great, leg day is my favola!
some exercises I do.. I am lifting progressively heavier as I get stronger:
hip thrusts with barbell
split squats
weighted lunges
squats, squats, squats. sometimes with a barbell, sometimes on a smith machine, sometimes using the cable machine.
deadlifts: stiff leg and Romanian
weighted step ups
then the staples, leg ext, lying leg curl, leg press, seated/standing calf raises.

rainbowbow

I do two "leg" days a week
Day 1:
Barbell squats
Walking barbell lunges (or split squats)
Adductor machine
Leg extensions

Day 2:
Deadlifts
Good mornings superset with wide stance front squats (I do light weight and pulsing half squats)
Glute bridge or hip thrusts w/barbell
Abductor machine

singletrackmtbr

I couldn't possibly put my whole routine, but I'll list a few of my favorites.

Split Squat Jumps
Single Leg RDL's
Jumping Bulgarian Squats
Ninja Tuck Jumps (kneeling>jump to standing>tuck jump>repeat.

Have fun!

cajuntank

This meso-cycle is more about Deadlift hypertrophy focus, so 2x a week frequency with reps in a phased structure. So adding weight each week with a RPE @7 for first 2 weeks, RPE @8 for 3rd week, RPE @9 at 4th week, 5th week deload. Sets vary based on previous leg day's "rating", thus a range. Reps will usually fall between 6-12 depending on RPE value.

Day 1:
Leg Press (Wide Stance) 4-6 sets
Walking Lunges with Dumbbells 2-4 sets
Good Mornings 3-5 sets
Deadlift (Conventional Stance) 2-3 sets
Calves 5-8 sets

Day 2:
Deadlift (Conventional Stance) 4-6 sets
Good Mornings 4-6 sets
Leg Press (Wide Stance) 3-4 sets
Walking Lunges with Dumbbells 2-4 sets
Calves 5-8 sets

cgvet37

This last week I did the following.

Leg press 5x5
Hip abductor 5x5
Goblet squats on the bosu ball 5x5
Leg curl 5x5
Leg extension 5x5
Weighted step ups 5x5

I don't do Barbell squats do to having arthritis in my lower back.

TR0berts

Day 1: Heavy squats, volume sumo deadlifts, leg extensions, sled work

Day 2: Heavy conventional deads, volume squats, good mornings, sled work

clay0904

Squats 5x5
Deadlift 2x5
Leg Press 3x10+
Leg Curls 3x8-12
Calf Raises 5x15-20

Miss_s_louise73

Leg day for me today

piperdown44

Since I run 531 it's:
Tues
6 sets deadz, 5x10 squats
Frid
6 sets squats, 5x10 deadz

I usually throw in some RDL on Tues and leg presses on Fri even though it's not called out for the program.

Sharon_C

Leg day was today so it's fresh in my mind:
Barbell squats
Leg press
Leg extension
Leg curl
deadlift

ccrdragon

Tues:
Barbell Squats
Split Squats
Leg Press
Calf Raise
Thurs:
Deadlifts
Leg Curl
RDL
Seated Calf

Unknown

This content has been removed.

_benjammin

Squat 3x week, Sumo Deadlift 2x week, Romanian deadlift once a week. I mix up accessories, including glute bridges, standing and seated calves, rear foot elevated split squats, front squats, standing cable leg extensions, and not often enough I go to a gym with a glute ham developer.

jmt08c

Rep ranges and super setting varies depending on 4-6 week cycle; exercises include: Back and front squats, leg press, hack squat, goblet squat, leg extensions/curls and different variations of calf presses. Also do box jumps and sled pushes to finish up.

HeidiMightyRawr

Well there's deadlift day and squat day. They're the days when I have leg based exercises, but there is other stuff too.

Deadlift day (Tuesday)
- Deadlifts / Rack Pulls
- Box Squats
- Deficit Deadlifts
- Leg Press
- Leg Curls

..and back/traps stuff like barbell rows, DB rows and shrugs.

Squat day (Friday)
- Squats
- Romanian Deadlifts

..then pull ups, face pulls and biceps accessories.

JoshuaMcAllister

Loving this. Plenty inspiration for those who hate leg day..

Day 1
Squat
Deads
Calf Raise
Leg Press
Leg Extension
Leg Curls

Day 2
Squat
Split Squat
Straight Leg Deads
DB Lunge
Burpee to Box Jumps
Sprints

I rotate weekly, well I did before I started my current 12 week program, looking forward to getting back to it. I'd usually superset with a core exercise if time wasn't a factor. Everyday is ab day.

cmtristani

Keeping it simple right now: leg press, extensions, curls, and calves. Occasionally I throw in lunges.

NorthCascades

Hill repeats on the bike. The down part is fun.

pdxhak

Here is my current routine

Landmine Squats - 5 sets 6-8 reps

Superset 1: - 3-4 supersets

· Leg extensions - 8-12 reps
· Leg curls - 8-12 reps

Superset 2: 3-4 supersets

· Squat jumps - 8-12 reps
· Leg Press - 8-12 reps

SassyMommasaurus

Crying on the floor in pain because my legs are mad at me for working them when they never have a day in their life.

Really tho, mostly just squats and lunges, pretty boring for now since I'm just starting lol.

V_Keto_V

Hack squats, front squats, or leg extensions 3 working sets, max 5 reps alternated with standing hamstring curls, leg extension, standing calve raise, seated calve raise 3 sets 15+ reps. Always alternating heavy low rep with light high rep.

Occasionally: 1.5 squats, 1-legged squats, goblet/sumo squats, hamstring extension, walking lunges...(boredom)

Ws2016

Squats are my favorite.
Leg presses
Leg curls
Leg extensions
Deadlifts
Straight leg deadlifts
Various cardio

mochachichi

Mostly plyometrics for me

Packerjohn

Deadlifts, some form of lunge, leg curl on swiss ball, goblet squat, glute ham raise, calf raise, farmer carries for finisher.

singingflutelady

_MistahJ_ wrote: »

My leg days are very simple but here you go:

Mon: Barbell Squats, 5 x 5 @ 90% of 5RM and Deadlift, 1 x 5.
Wed: Barbell Squats, 2 x 5 @ 80% of Monday's weight and Glute-Ham Raises, 5 x 10
Fri: Barbell Squats, for new 5RM and then I alternate week to week with Power Cleans and Power Snatches, 5 x 3

Texas method or madcow?

singingflutelady

Tuesday power:
Squats
Barbell hack squats
Deadlifts
Jefferson deadlifts
Leg press
Leg extensions
Seated leg curls
Lying leg curls
Calf raises

Friday hypertrophy: (lighter than Tues with more reps)
Speed squats
Barbell hack squats
Jefferson deadlifts
RDL
Leg press
Leg extensions
Seated leg curls
Lying leg curls
Calf raises