What's your favorite leg workout?

[Shelby]

Exercises, sets, reps, etc.

List it, bitches.

 

[Bolan]

Squats.....thats all you need.

5 sets

1 set 6-8 reps CRAZY heavy!
The rest are widowmakers..............

I never call it leg day, i call it barf day.


Stiff legged deads for the hammies.

5 sets
Same as above.

BIOTCH!!!!!

 

[SmallTownIron]

Squats (ass to calves)
Hack Squats

I like high reps (as high as 20), no lock out the top and no pausing...drop and go

 

[jp2007]

Leg extentions 2 working sets
Squats 3 working sets
Front squats 3 working sets
Mountaindog style hack squats (down, 1/2 way up, down, all the way up equal 1 rep) 3 working sets
Leg extentions 2 working sets
Leg press with toes hanging off top 3 working sets
Straight leg deads 3 working sets
Lying hamstring curls 3 working sets

That is my leg workout pretty much every week, sometimes I switch lying ham curls with standing ham curls.

 

[dugout]

Squats- 1warmup
5- heavy
leg Extension- 1- warmup
5- heavy
Stiff leg deadlift-same 1 and 5
standing leg curl(hams) 1 and 5
calfs- donky machine-1-5 toes out
seated calf raise- 1-5

and after that when my legs are tore up 2- more heavy squats

 

[BabyBeast05]

Leg curls (seated or standing) heavy followed by drop sets
Heavy Squats (build up to an all out failure cry on the floor when done set)
Hacks or Leg Press (build up to one heavy failure then drop set)
Walking Lunges (one work set)
Hip Adduction (one work set)
Seated Calves (4-6 heavy sets)

 

[Flex2019]

Smith Squat 3 sets of 20
Hack Squat 3 sets of 12
Stiff Legged Deads 3 sets of 8-12
Unilateral leg extension 1 set of 12
Rest/Pause leg extension 2 sets of 12-20
Unilateral lying leg curl 1 set of 12
Rest/Pause lying leg curl 2 set 12-20
Hip adduction/abduction 1 set each of 20

I began this workout after doing much higher volume for quite some time (up to 6 sets of smith squats, and the same for deads, with 3-4 sets of everything else). Reducing the volume and adding rest/pause technique on some of the movements has helped bring up my lagging legs a lot this year.

 

[7_Deadly_Sins]

1 Work set Squat to near failure..reps change weekly..either a min of 5 3 or 1..useually around 10 7 5.
20 rep set squats

After that I'm done..maybe some high volume accessory work(Ham)

 

[ScottMcD1]

My favorite is just plain ole DC.

The most brutal leg workouts I ever did was when I experimented with Trevor Smith's Beyond Failure Training


1 work set on Leg Extensions pausing at the contraction for 6-8 reps. Trevor liked forced reps but I trained alone so typically it was a rest pause set here
So let's say 6+3+2 with the stack then drop setted down by about a 1/3 and repeated for another RP set of similar reps, dropped AGAIN for another RP set and usually at this point I'd really slow the weight down to something like 5 seconds up, 5 down and 2 seconds contracted. I would be using baby weights at this point(40-60 lbs) but it didn't feel like it

1 work set on leg press using the same technique although I'd just use my arms to do forced reps instead of rest pause and as quickly as possible do the drop set portion

1-2 sets of lying leg curls with the RP/drop set technique


OUCH. I don't know if it was really doing me any good but it certainly was insanely difficult.

 

[Mr.Bungle]

squats
sometimes work up to heavy triples or PR singles
sometimes 20 rep breathing squats AKA super squat program

my only problem is my knees are starting to give me problems, any suggestions? cause you got to squat

 

[Magnum]

Well, my three fav exercises are squats leg press and leg ext. I loved and hated doing 20 rep breathing squats, done 50 rep leg press with 700 pounds and I've done 100 rep leg extensions. This was back in the day, would never attempt that now.

 

[packing_it_on]

Squats
Leg press
Calf raise

^^ 5 to 6 sets as heavy as I can manage.

Running
Jumprope

^^ Yes, I occasionally jump rope. I would be laughing at me too

 

[BigChef]

5 sets 15 reps Squats, 5 sets 20 reps Leg Press, 5 sets 15 reps Hack squats, 5 sets 20 reps Leg extension! Love the Leg Workout, one of my fav days!

 

[plang]

Leg curls 3 x 8
hack squats 7 x 7
leg press 3 x 20
leg extension 4 x 15

 

[hawkmoon]

Squats Squats and more Squats

My favorite ever was a double pyramid of squats.
20 years ago, when competing I liked to do something like this:

Warm up on the bike first and then:
135x20
225x20
315x15
405x10
495x10
585x5
675x5
405x10
225x10
135x10

I would not do this now because it's just crazy

 

[marino69]

5 sets 15 reps Squats, 5 sets 20 reps Leg Press, 5 sets 15 reps Hack squats, 5 sets 20 reps Leg extension! Love the Leg Workout, one of my fav days!

I like this one! can feel the intensity right before this workout!!

 

[bloodshed]

i hate leg press because i hate loading a machine up to 15 plates a side and getting 10+ reps, or loading 12 to 13 plates and getting 30 reps. i like squats, 1 set of 4-8 and 1 set of 20+, same with front squats

 

[almard]

Squat 10x10.......

Next weeks

Leg press 10x10

All to good failuer with short rest....

 

[VTliftVT]

The most my quads ever cried was from this:

Leg Press:

Begin warming up incrementally increasing weight and decreasing reps until you reach your working weigh. Then,

working weight X 20 (rest)
working weight X 15 (rest)
working weight X 10 (rest)

Doesnt sound bad but the working weight at my best was 28 plates (14 on each side).

After that and nearly puking its on to Smith Machine squat for a widowmaker
315 X 20+

Then stretch like hell.

Then pump it back full with some leg extensions until you cant walk.

From there move onto lying leg curls pyramiding up and down and add in a high rep set at the end.

Donkey Calves - 4 X 15

 

[Pheedno]

Leg Press- Calves

Hack Squat

SLDL


Increasing in weight or reps