What does YOUR leg day routine look like?

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k8millz
k8millz Posts: 28 Member
in Fitness and Exercise
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?
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Replies

  • Bghere1
    Bghere1 Posts: 78 Member
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    No one does legs. Hahahaa
  • Bghere1
    Bghere1 Posts: 78 Member
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    Squats, curls extension, the calves. I hate lunges
  • mayoosh_primrose
    mayoosh_primrose Posts: 131 Member
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    Not exercising at the moment :disappointed: I only do a 7 minute yoga since I have exams, and sometimes I skip it altogether, even
    Hopefully will finish on Thursday!
  • Erik8484
    Erik8484 Posts: 458 Member
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    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
    katie2400 Posts: 78 Member
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    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
    rainbowbow Posts: 7,490 Member
    edited June 2016
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    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
    singletrackmtbr Posts: 644 Member
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    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
    cajuntank Posts: 924 Member
    edited June 2016
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    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
    cgvet37 Posts: 1,189 Member
    edited June 2016
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    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
    TR0berts Posts: 7,739 Member
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    Day 1: Heavy squats, volume sumo deadlifts, leg extensions, sled work

    Day 2: Heavy conventional deads, volume squats, good mornings, sled work
  • clay0904
    clay0904 Posts: 13 Member
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    Squats 5x5
    Deadlift 2x5
    Leg Press 3x10+
    Leg Curls 3x8-12
    Calf Raises 5x15-20
  • Miss_s_louise73
    Miss_s_louise73 Posts: 10 Member
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    Leg day for me today :neutral:
  • piperdown44
    piperdown44 Posts: 958 Member
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    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
    Sharon_C Posts: 2,132 Member
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    Leg day was today so it's fresh in my mind:
    Barbell squats
    Leg press
    Leg extension
    Leg curl
    deadlift
  • ccrdragon
    ccrdragon Posts: 3,370 Member
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    Tues:
    Barbell Squats
    Split Squats
    Leg Press
    Calf Raise
    Thurs:
    Deadlifts
    Leg Curl
    RDL
    Seated Calf
  • _benjammin
    _benjammin Posts: 1,224 Member
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    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
    jmt08c Posts: 343 Member
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    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
    HeidiMightyRawr Posts: 3,343 Member
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    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
    JoshuaMcAllister Posts: 500 Member
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    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.

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