What does YOUR leg day routine look like?

k8millz
k8millz Posts: 28 Member
edited December 2024 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?
«1

Replies

  • Bghere1
    Bghere1 Posts: 78 Member
    No one does legs. Hahahaa
  • Bghere1
    Bghere1 Posts: 78 Member
    Squats, curls extension, the calves. I hate lunges
  • mayoosh_primrose
    mayoosh_primrose Posts: 131 Member
    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
    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
    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
    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
    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
    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
    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
    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
    Squats 5x5
    Deadlift 2x5
    Leg Press 3x10+
    Leg Curls 3x8-12
    Calf Raises 5x15-20
  • Miss_s_louise73
    Miss_s_louise73 Posts: 10 Member
    Leg day for me today :neutral:
  • piperdown44
    piperdown44 Posts: 958 Member
    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
    Leg day was today so it's fresh in my mind:
    Barbell squats
    Leg press
    Leg extension
    Leg curl
    deadlift
  • ccrdragon
    ccrdragon Posts: 3,374 Member
    Tues:
    Barbell Squats
    Split Squats
    Leg Press
    Calf Raise
    Thurs:
    Deadlifts
    Leg Curl
    RDL
    Seated Calf
  • Unknown
    Unknown
    This content has been removed.
  • _benjammin
    _benjammin Posts: 1,224 Member
    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
    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
    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
    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
    cmtristani Posts: 117 Member
    Keeping it simple right now: leg press, extensions, curls, and calves. Occasionally I throw in lunges.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    Hill repeats on the bike. The down part is fun. :smile:
  • pdxhak
    pdxhak Posts: 383 Member
    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
    SassyMommasaurus Posts: 380 Member
    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
    V_Keto_V Posts: 342 Member
    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
    Ws2016 Posts: 432 Member
    Squats are my favorite.
    Leg presses
    Leg curls
    Leg extensions
    Deadlifts
    Straight leg deadlifts
    Various cardio
  • mochachichi
    mochachichi Posts: 74 Member
    Mostly plyometrics for me
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    Deadlifts, some form of lunge, leg curl on swiss ball, goblet squat, glute ham raise, calf raise, farmer carries for finisher.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    _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
    singingflutelady Posts: 8,736 Member
    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
This discussion has been closed.

Categories