Complete leg workout plans for quads, hamstrings, and glutes
Discover the best leg workouts for building size, strength, and power. Get step-by-step guides for squats, deadlifts, and leg presses. Track your leg workouts with SpotWell's AI rep counter and form analysis.
Track Leg Workouts with SpotWell →Start with 5-10 minutes of light cardio and dynamic stretching. Perform bodyweight squats and lunges to activate the leg muscles.
Begin with back squats or front squats. Perform 3-4 sets of 6-8 reps with heavy weight to build leg strength.
Follow with leg press or hack squats. Perform 3-4 sets of 8-12 reps to target the quadriceps.
Include Romanian deadlifts or hip thrusts. Perform 3-4 sets of 8-10 reps to develop the posterior chain.
Finish with leg extensions, leg curls, and calf raises. Perform 2-3 sets of 12-15 reps each.
Sets: 3-4
Reps: 6-8
Rest: 3-4 minutes
The ultimate leg builder. Targets quads, glutes, and hamstrings. Keep your core tight and drive through your heels.
Sets: 3-4
Reps: 8-10
Rest: 2-3 minutes
Targets hamstrings and glutes. Keep your back straight and hinge at the hips.
Sets: 3-4
Reps: 10-12
Rest: 2 minutes
Quad-focused movement that allows for heavy loading. Great for building leg size.
Sets: 3
Reps: 10-15
Rest: 90 seconds
The best glute builder. Drive through your heels and squeeze your glutes at the top.
Use SpotWell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.