Best Leg Training exercises at the GYM

Wether you are after a pair of athletic, shapely legs OR you are just trying to burn off unwanted body fat and turn back the hands-of-time. The value of getting good at the "Big Basics" can not be underestimated for any body part. This is especially the case for leg training.

Take your time and be consistent - working on mastering your form and range of motion first before adding weight.

This alone will do more for your long term progress than worrying about how much weight you are using ever will.. 

If you are struggling with range of motion and form...Yes that probably means your going to need to put in the hard yards and be disciplined with DAILY flexibility training.

When deciding on your program, choose no more than 2 Focus exercises for your leg training program at any one time. These exercises you will devote most of your effort and energy to during that particular program cycle (4-8 weeks).  Perform 3-5 sets of these exercises once to twice per week.

On top of your focus exercises choose 2-6 Auxiliary exercises which you will give a few sets to (2-3 sets each), in order to ensure your legs are trained in balance.

Heres a great 6 week training block to get you started. It uses a number of rep ranges to hit different muscle fibres and train strength and hypertrophy (shape) in the one session. Aim to keep great from and add weight every successive workout.

1. Barbell Squat                   4 sets of 8 reps         90 seconds rest between sets                       lower for 3 seconds lift for 1 second

2. Leg Press                         4 sets of 12-15 reps  60 seconds rest between sets                       lower for 2 seconds lift explosively

3a. Walking Lunges             3 sets of 20 reps (10 each leg) 30 sec rest (then onto 3b.)            lower for 2 second lift for 1 second
3b. Lying Hamstring Curl    3 sets of 8-10 reps    60 seconds rest (then back to 3a.)               lower for 3 seconds lift for 1 second

4. Seated Calf Raise             3 sets 20 reps            45 sec rest                                                    lower for 2 seconds lift for 1 second
        

Happy training :)

Barbell front squat    Barbell Back Squat                   
 
Leg Press
Hack Squat  
Snatch Grip Deadlift
Romanian Deadlift
 
Trap Bar Deadlift    Step-up (side)  
Step-up (front) Walking Lunge  
Split Squat
 
Glute-Ham Raise                   
 
Back Extension
 
 
Standing Calf Raise   Seated Calf Raise
 

 

Happy Training :)

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