Legs Workout

kingkong123

Right now, for me, it's

Squat
Calf Raises on leg press machine
Calf Machine
Straight Leg Deadlift or Lunges

I just started working out legs, so something is better than nothing, but is this enough. It hits quads, hamstrings, and calves, so to me it feels sufficient, but it's short....which makes me think I should add more exercises. Thoughts?

kingkong123

bump

nikolaim5

Yes, that is plenty for legs. However if you do them in the order you listed you might want to change that so deads and squats are first, accessories second.

addisondisease

Plenty of legs.

Dead-Lift is a back exercise. While yes you use your legs to help it is considered a back building exercise. Similar to how curls are a bicep exercise even though you use your forearm to assist in the lift.

addisondisease

That doesn't mean you shouldn't do them though, they are an awesome lift and should be the one with the biggest number.

Like so:

Bench: 265
Squat: 315
Dead-Lift: 405

nikolaim5

Good advice above. Also, straight leg deads place most of the demand on the back and glutes. If you want a variation that focuses less on back and more on legs try the sumo deadlift.

Elizabeth_C34

I would also add working your inner and outer adductors separately. My gym has machines that look like chest fly machines but for your legs and it's great for working the inner and outer adductors.

addisondisease

I would also add working your inner and outer adductors separately. My gym has machines that look like chest fly machines but for your legs and it's great for working the inner and outer adductors.

Ah the vagina machine :blushing:

chrisdavey

LOL.

squat heavy.

deadlift heavy.

Eat lots.

Legs grow.

Pick your accessory exercises based on weak points on squats & deadlift ie. need more pulling power off the floor, deficit deadlifts or glute ham raise.

chrisdavey

I would also add working your inner and outer adductors separately. My gym has machines that look like chest fly machines but for your legs and it's great for working the inner and outer adductors.

Ah the vagina machine :blushing:

I thought it was called the 'yes/no' machine

Ariana_75

I do two leg workouts per week...one with heavy weights / low reps and the other with lighter weights / high reps. I love the leg press machine as well as doing leg curls using pyramids. Doing plyos in between sets keeps my heart rate up which helps to burn more calories. Last but not least, doing HIIT on the treadmill set at an 8 incline has done wonders for my legs and fat burning as well I absolutely LOVE leg / butt days

kingkong123

Yes, that is plenty for legs. However if you do them in the order you listed you might want to change that so deads and squats are first, accessories second.

Solid. Good advice

kingkong123

That doesn't mean you shouldn't do them though, they are an awesome lift and should be the one with the biggest number.

Like so:

Bench: 265
Squat: 315
Dead-Lift: 405

Deadlifts are definitely my biggest lift. I throw them in on back day though.

kingkong123

I would also add working your inner and outer adductors separately. My gym has machines that look like chest fly machines but for your legs and it's great for working the inner and outer adductors.

Ah the vagina machine :blushing:

I thought it was called the 'yes/no' machine

I actually only do these when my eyes are well-hydrated...I stare at one person the entire time without blinking and do reps realllllly slow, like 8-count slow. I call it the creep machine.

kingkong123

I absolutely LOVE leg / butt days

ALL women do! haha

I'll do legs twice a week. I only change reps for squats though...8-12 X 3 or 4 one day and 5, 4, 3, 2, max another day.

Scott613

Descent foundation work . Might want to add some functional movements like lunges, side lunges, and step ups.