Quadriceps · Hamstrings

Leg Workout

Squat, hinge and isolation work for quads and hamstrings.

Full gym

1.Bulgarian Split Squat3 × 6–10 · 120s
2.Barbell Back Squat3 × 6–10 · 120s
3.Leg Extension3 × 10–15 · 75s
4.Deadlift3 × 6–10 · 120s
5.Romanian Deadlift (Barbell)3 × 6–10 · 120s
6.Lying Leg Curl3 × 10–15 · 75s

Home: dumbbells & bench

1.Bulgarian Split Squat3 × 6–10 · 120s
2.Goblet Squat3 × 6–10 · 120s
3.Bodyweight Squat3 × 6–10 · 120s
4.Dumbbell Romanian Deadlift3 × 6–10 · 120s
5.Single-Leg Romanian Deadlift3 × 6–10 · 120s
6.Towel Leg Curl (Sliding Hamstring Curl)3 × 10–15 · 75s

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Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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Editorial pick
Resistance bands set
Portable resistance for home and travel workouts.
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Editorial pick
Doorway pull-up bar
Unlocks pull-ups, chin-ups and hanging leg raises at home.
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Full gym

Home: dumbbells & bench

Quick Workout by Muscle

Build your complete workout

Exercise library

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