What is your Leg routine?

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soldiergrl_101
soldiergrl_101 Posts: 2,205 Member
in Fitness and Exercise
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
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Replies

  • MsEndomorph
    MsEndomorph Posts: 604 Member
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    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
    a_vettestingray Posts: 654 Member
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    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
    LeanButNotMean44 Posts: 852 Member
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    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
    Achrya Posts: 16,913 Member
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    I doing stronglifts 5x5, so squats and deads.
  • chinatbag
    chinatbag Posts: 249 Member
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    Moving lunges
    Hack Squats
    Calf Press
    Leg Press
    Hamstring Curl
  • grantdumas7
    grantdumas7 Posts: 802 Member
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    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
    susanbrown96 Posts: 24
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    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
    soldiergrl_101 Posts: 2,205 Member
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    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
    Shawshankcan Posts: 900 Member
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    Squats, box squats, sldl and seated calf raises.
  • tubzzy77
    tubzzy77 Posts: 104 Member
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    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
    MsDrJuris Posts: 41
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    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
    Mario_Az Posts: 1,331 Member
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    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
    ironanimal Posts: 5,922 Member
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    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
    DavPul Posts: 61,406 Member
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    Why are most people listing exercises but not sets and reps? Seems like that would be useful. Especially the OP.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
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    Squats 5x5
    Pistol Squats 5x5
    Deadlifts 1x5
    Kickbacks 3x8
    Split Squats 3x8
  • davideickelmann
    davideickelmann Posts: 87 Member
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    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
    LaurnWhit Posts: 261 Member
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    Bump! I'd love to copy some of these routines down!
  • Shawshankcan
    Shawshankcan Posts: 900 Member
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    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
    JustJennie1 Posts: 3,843 Member
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    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
    luceegj Posts: 246 Member
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    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

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