Leg Day Workout for the Gym

6 exercisesAbout 45 minIntermediate

1. 1

   Barbell Squat

   3 × 6 to 10 repsQuadriceps

   How to do it

   1. Position barbell across upper back, feet shoulder-width apart.
   2. Descend by bending knees and hips, keeping chest upright and core braced.
   3. Lower until thighs reach parallel or below, knees tracking over toes.
   4. Drive through mid-foot and heels to stand, extending hips and knees together.
   5. Maintain neutral spine throughout, elbows slightly forward under the bar.
2. 2

   Leg Press (45 degree)

   3 × 8 to 12 repsQuadriceps, Glutes

   How to do it

   1. Sit with your back and head against the pad, feet flat on the platform about shoulder-width apart.
   2. Release the safety handles and bend your knees to lower the platform toward you.
   3. Go down as far as you can while your lower back stays against the pad.
   4. Push through your whole foot to straighten your legs, without locking your knees.
   5. Machines vary by brand, so yours may look a little different from the video.
3. 3

   Dumbbell Walking Lunge

   3 × 8 to 12 repsQuadriceps

   How to do it

   1. Hold dumbbells at sides with a neutral grip, feet hip-width apart.
   2. Step forward with one leg, lowering hips until both knees bend to approximately 90 degrees.
   3. Front knee stays over ankle, back knee nearly touches the ground.
   4. Drive through front heel to stand and step forward with the opposite leg.
   5. Maintain upright torso and controlled pace throughout the walk.
4. 4

   Lever Leg Extension

   3 × 10 to 15 repsQuadriceps

   How to do it

   1. Sit with your back against the pad and the roller resting on the front of your ankles.
   2. Line your knees up with the machine's pivot.
   3. Straighten your legs to lift the pad, then pause for a second.
   4. Lower slowly back to the start.
   5. Machines vary by brand, so yours may look a little different from the video.
5. 5

   Barbell Standing Calf Raise

   3 × 12 to 20 repsCalves

   How to do it

   1. Position feet hip-width apart beneath the barbell, resting it across your upper back and shoulders.
   2. Grip the bar with hands slightly wider than shoulders, elbows slightly bent.
   3. Press through the balls of your feet to drive your heels up, rising onto your toes.
   4. Hold the top position briefly with full calf contraction.
   5. Lower heels back to the floor under control without fully relaxing the calf tension.
6. 6

   Cable Kneeling Crunch

   3 × 10 to 15 repsAbdominals

   How to do it

   1. Kneel facing the cable machine with the rope attachment at upper chest height, holding both ends near your collarbone.
   2. Brace your core and drive your elbows down toward your hips, crunching forward from the waist.
   3. Keep your hips stationary and let the contraction pull the rope down in a controlled arc.
   4. Lower until you feel full abdominal tension, then return to upright without relaxing fully between reps.

6 exercisesAbout 40 minIntermediate

1. 1

   Barbell Deadlift

   3 × 5 to 8 repsHamstrings, Glutes

   How to do it

   1. Position feet hip-width apart with bar over mid-foot, shins nearly vertical.
   2. Grip bar just outside legs, straighten your arms but do not bend elbows during the lift.
   3. Lower hips, chest up, until shoulders are slightly ahead of the bar.
   4. Drive through heels and extend hips and knees simultaneously to stand.
   5. Lockout at top by fully extending hips and pulling shoulders back slightly.
   6. Lower bar by hinging at hips first, letting knees bend as needed to maintain bar path.
2. 2

   Barbell Romanian Deadlift

   3 × 8 to 12 repsHamstrings, Glutes

   How to do it

   1. Stand with your feet hip-width apart, holding the bar in front of your thighs.
   2. Soften your knees and tighten your stomach.
   3. Push your hips back and slide the bar down your legs, keeping your back flat.
   4. Stop when you feel a stretch in the backs of your thighs, usually just below the knee.
   5. Squeeze your bottom to stand back up. Start light: if your back rounds, the weight is too heavy.
3. 3

   Seated Hamstring Curl

   3 × 10 to 15 repsHamstrings

   How to do it

   1. Set the machine so your knees line up with its pivot and the pad sits just above your heels.
   2. Sit back against the pad and lower the thigh pad to hold your legs in place.
   3. Bend your knees to pull the pad down and back as far as you can.
   4. Let it return slowly, stopping just before your legs are fully straight.
   5. Machines vary by brand, so yours may look a little different from the video.
4. 4

   Barbell Hip Thrust

   3 × 8 to 12 repsGlutes

   How to do it

   1. Position upper back against a bench, feet flat on floor hip-width apart, barbell across hips.
   2. Roll barbell down to rest on hip crease, hands gripping just outside thighs.
   3. Drive through heels to extend hips until torso and thighs form a straight line.
   4. Hold the top position, squeeze glutes hard at full lockout.
   5. Lower hips back down with control, stopping short of the bench.
5. 5

   45 degrees Reverse Hyperextension

   3 × 10 to 15 repsGlutes

   How to do it

   1. Position hips at the edge of a bench, torso parallel to floor, legs extended and unsupported.
   2. Secure upper body by holding the bench or anchoring your grip.
   3. Drive legs upward by extending hips, raising feet to align with torso.
   4. Squeeze lower back and glutes at the top position.
   5. Lower legs back to start with control, maintaining a neutral spine throughout.
6. 6

   Barbell Seated Calf Raise

   3 × 12 to 20 repsCalves

   How to do it

   1. Sit upright on a bench with feet flat on the floor, balls of feet under the barbell resting across your thighs just above the knees.
   2. Drive your heels down into the floor, then press through the balls of your feet to raise your heels as high as possible.
   3. Hold the top position for a brief pause, maintaining upright posture.
   4. Lower your heels under control back to the starting position.