Thread: Post up your leg workout

deadlift, squat, walking lunges, step-ups are all great exercises.

i like to keep my leg day simple. i only do 3 different exercises usually, and also i work my core on leg day. i keep my leg day's volume pretty low too, maybe 15 total sets max. my legs still get stronger, but i do this so i can still run during the week, and so i dont walk around the next day looking like i spent the night in a cell with Bubba.

IMO direct calf work is not necessary... i used to do it, but i stopped doing it a while ago and haven't noticed a significant difference. I'd recommend that you stick with big compound exercises, and steer clear of leg extensions and leg curls. it keeps your workouts shorter, since you are working more muscles at once, and those machines don't give you much functional strength in my experience.

Squats, lunges, hacks, good mornings, heel raises.

Sometimes step-ups. Nothing fancy.

I change between squats & hacks, and throw in extensions, SL dead lifts or walking lunges, & calf raises

Squats 4 sets
Leg press 3 sets
SLDL 4 sets
Hamstring curls 3 sets
Calf work 3 sets

In my opinion, you need to at least be doing Squats and SLDLs and you will grow and be fine.

I do several different leg workouts.

Squats and deadlifts are always a staple though, and always come first.

Squats x 2
Leg Press x2
stiff-leg deads x2

end

I did this earlier today:

Squats x 3
Leg press x 3
Calves x 3
Leg extenstions x 3
Leg curls x 3
SLDL x 3

Right now it's...
Squats: 6 sets of 3-5 reps
DB Step-Ups: 3 sets of 8-10 reps
BB Lunges: 3 sets of 6-8 reps
Every 3rd leg workout - Calf Raise: 4 sets of 15-25 reps
I don't do much with calves because mine grow very quickly and overpower my legs.

Excluding the maximum effort work and speed work, one day I do Romanian deadlifts, barbell lunges, seated good mornings, and standing cable crunches. The other day I do glute ham raises, barbell stepups, reverse hyperextensions, and decline situps.

A plyo movement, and a strength movement.

Right now I am doing 4 sets of vert leaps and 1-leg squats with weight.

That is, in addition to 2 sprint days and 4 lower body conditioning days.

Today I did

5 sets of front squats
5 sets of deadlifts
3 sets leg press
3 sets hamstring curl
3 sets calf raise

under an hour