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Killer Leg Day

17 min
 · 
10 exercises
Barbell Lunges
3 sets
10 reps
Barbell Squats
3 sets
10 reps
Barbell Step-ups
3 sets
10 reps
Bulgarian Split Squats
3 sets
8 reps
Adductor Knee Raises
3 sets
15 reps
Goblet Squats
3 sets
10 reps
Leg Press
3 sets
10 reps
Lying Side Leg Lifts
3 sets
15 reps
Stiff Legged Barbell Deadlifts
3 sets
10 reps
Sumo Barbell Squats
3 sets
10 reps
This Killer Leg Day 17 min-minute gym workout plan effectively targets your legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 10 exercises and see which muscle groups they target. Enjoy!

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Killer Leg Day
17 min
 · 
10 exercises
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Barbell Lunges
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
  1. Set up a  barbell on a rack  at just below shoulder level.
  2. Step under the bar placing the back of your shoulders under it. Do not rest the bar on your neck.
  3. Grip the the bar using an overhand grip with your elbows bent to90 degrees or slightly more. Less of an angle means your hands are too close together which can cause instability of balance.
  4. Lift the barbell clear of the rack by  pushing with your legs, while straightening your torso.
  5. Step away from the rack.
  6. Step forward with your right leg and squat down through your hips. Keep your back straight  and be careful to maintain your balance. Inhale as you lower yourself.
  7. Continue lowering your body until your left knee is nearly touching the floor.
  8. Return to the start position b pushing through your heel,exhaling as you do so.
  9. Complete all the repetitions for one leg before switching.

This exercise requires a great deal of balance. If you suffer from balance problems, it is best either avoid it, or just use your own body weight while holding on to a steady object. Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Keep your shoulders back. And your back straight.
  3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
  4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
  5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
  6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Barbell Squats
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Barbell Step-ups
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves
  1. Set up a barbell in a rack at shoulder height.
  2. In front of the rack, place an aerobic or exercise step on the floor.
  3. Position yourself under the barbell so it is resting across your shoulder. Not on your neck.
  4. Stand up straight to lift the barbell from the rack and walk forward to the step.
  5. Place one foot on the step and push down through your heel while straightening your leg to lift yourself up onto the step and place your other foot flat on the step.Hold fora count of one.
  6. Step down with the opposite leg to the one you started the movement with.
  7. Repeat all the repetitions of the set for your chosen lead leg befor changing to the other.

For novices or people with balance problems, this exercise can be performed using only body weight or dumbbells until you are confident and your strength has increased. You can also perform this movement by alternating between legs.

Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
  1. Set up a  barbell on a rack  at just below shoulder level.
  2. Step under the bar placing the back of your shoulders under it. Do not rest the bar on your neck.
  3. Grip the the bar using an overhand grip with your elbows bent to90 degrees or slightly more. Less of an angle means your hands are too close together which can cause instability of balance.
  4. Lift the barbell clear of the rack by  pushing with your legs, while straightening your torso.
  5. Step away from the rack.
  6. Step forward with your right leg and squat down through your hips. Keep your back straight  and be careful to maintain your balance. Inhale as you lower yourself.
  7. Continue lowering your body until your left knee is nearly touching the floor.
  8. Return to the start position b pushing through your heel,exhaling as you do so.
  9. Complete all the repetitions for one leg before switching.

This exercise requires a great deal of balance. If you suffer from balance problems, it is best either avoid it, or just use your own body weight while holding on to a steady object. Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Keep your shoulders back. And your back straight.
  3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
  4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
  5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
  6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
  2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
  3. Allow your thigh to come to parallel with the floor.
  4. Pause then slowly return to the starting position without locking out your knee.
  5. Repeat then switch sides once set is complete.
Bulgarian Split Squats
3 sets
8 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
  2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
  3. Allow your thigh to come to parallel with the floor.
  4. Pause then slowly return to the starting position without locking out your knee.
  5. Repeat then switch sides once set is complete.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
  2. Raise your left foot from the floor, extending your leg out in front of you.
  3. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
  4. In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
  5. Continue this downward movement until your right thigh is parallel to the floor.
  6. Hold for a count of one.
  7. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
  8. Repeat.

Beginner – this exercise can be completed by placing your hand on a chair, bench, parallel bar or other support to one next to you. Advanced – this exercise can be completed holding dumbbells down by your side, or a kettlebell to your chest to add resistance.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Keep your shoulders back. And your back straight.
  3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
  4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
  5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
  6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Adductor Knee Raises
3 sets
15 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
  2. Try to relax your core so that your back and abs are in a natural position.
  3. Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
  4. Now raise your right thigh out to the side, keeping the hips still.
  5. Kick your raised leg straight back slowly until it is in line with your torso.
  6. Reverse the movement to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
  1. Lie on your right side on top of a yoga mat or other soft surface.
  2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
  3. Slowly lift the left leg into the air, keeping it straight during the exercise.
  4. Slowly lower your left leg. Complete the set then repeat with the other leg.
Goblet Squats
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders
  1. Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
  2. Squat down keeping your slightly arched and pushing your hips back.
  3. Continue down until your thighs are parallel to the floor.
  4. Hold for a count of one.
  5. Return to the start position.
  6. Repeat.

This exercise can also be performed with a kettlebell.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight with a tight core and flat back.
  2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
  3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
  4. Complete this wide stance squat by having your thighs come parallel with the ground.
  5. Pause and slowly return to the starting position without locking your knees.
  6. Repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Leg Press
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Lying Side Leg Lifts
3 sets
15 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors
  1. Lie on your right side on top of a yoga mat or other soft surface.
  2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
  3. Slowly lift the left leg into the air, keeping it straight during the exercise.
  4. Slowly lower your left leg. Complete the set then repeat with the other leg.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to lower your body until your upper legs are parallel to the floor.
  3. Then drive your hips forward and push through your quads and glutes  to return to a standing position.
  4. Just as you reach the standing position, lift your chosen leg out to the side; it should be straight.
  5. Lower your leg back so that you return to the starting position and repeat for the other side!
Stiff Legged Barbell Deadlifts
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Glutes & Hip Flexors, Lower Back
  1. Place a barbell on the floor and stand facing it with your feet shoulder width apart, toes pointing forward and your knees slightly bent. This is the start position.
  2. As you exhale, bend at the waist keeping your back straight and knees slightly bent until you feel tension in your hamstrings.
  3. Grasp the barbell with an overhand grip. Your arms should be fully extended with your hands spaced shoulder width apart.
  4. Lift the barbell by extending your hips and waist in a smooth action until you have returned to the upright position, inhaling as you do so.
  5. Pause for a count of 1-2.
  6. Return the barbell to the floor or just above it by repeating step two.
  7. Repeat.

This exercise should be avoided by those who suffer from lower back problems. To avoid injury, keep your back and torso straight at all times throughout this movement. This exercise can be performed using dumbbells or a straight bar attached to the low pulley of a cable station.

Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Hamstrings
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
  2. Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
  3. Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.
Sumo Barbell Squats
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
  1. Set a barbell on a rack at your shoulder height.
  2. Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
  3. Hold on to the bar using an overhand grip so that your palms are facing forward.
  4. Lift the barbell off the rack by pushing up with your legs while straightening your torso.
  5. Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
  6. Keep your head up and look straight ahead at all times, as looking down will put you off balance.
  7. Ensure your back is straight. This is the start position.
  8. As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
  9. Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
  10. Hold for a count of one.
  11. As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
  12. Pause for a count of one.
  13. Repeat.

This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight with a tight core and flat back.
  2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
  3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
  4. Complete this wide stance squat by having your thighs come parallel with the ground.
  5. Pause and slowly return to the starting position without locking your knees.
  6. Repeat.
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