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Gym workouts

Leg day workout (gym)

Quads, hamstrings, glutes and calves, with free weights first and machines after.

55 minIntermediate9 movesA wall · A barbell · Strength machine · A bench or box · A stepQuads · Glutes · Hamstrings · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  3. Standing hip CARs2 circles each leg
    Beginner · 3D demoHarder: 90/90 hip lift-off

Main sets

Rest 90 s–2 min

  1. Barbell back squat4 sets of 6
    Advanced · Quads, Glutes, Hamstrings · 3D demoEasier: Bodyweight squatHarder: Shrimp Squat
  2. Leg press3 sets of 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoHarder: Bodyweight squat
  3. Machine leg curl3 sets of 10–12
    Beginner · Hamstrings, Calves · 3D demoHarder: Slider hamstring curl
  4. Rear-foot-elevated split squat (Bulgarian split squat)3 sets of 8 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoEasier: Reverse lungeHarder: Split squat jump
  5. Leg extension2 sets of 12–15
    Beginner · Quads · 3D demoEasier: Straight-leg raiseHarder: Barbell box squat
  6. Single-leg calf raise from a step3 sets of 10–12 each side
    Intermediate · Calves · 3D demoEasier: Slow calf raiseHarder: Single-leg pogo hops

Tips

  • Squat first while you are fresh.
  • Swap the back squat for a goblet squat while you learn the pattern.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

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45 minBeginner8 movesPull-up bar, A band

Questions people ask

How long does the leg day workout (gym) take?

About 55 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A barbell, Strength machine, A bench or box, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 6 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.