- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Pure Quads + Calves
46 min
·
8 exercises
Get ready for a fire in your legs you've probably never felt before. Also, prepare to walk with a new style tomorrow. Be sure to walk/jog for 5 - 8 minutes to warm up for this one, you'll certainly need it!
Air Squats
Warm up: Complete these at your own pace, we're just getting ready!
0:30 rest
Jumping Calf Press
Warm up: Complete these at your own pace, we're just getting ready!
1:00 rest
Barbell Box Squats
Start out with these. Make them heavy enough to safely fail at 10 reps. No sitting!
1:30 rest
Bulgarian Split Squats
That's 10 reps per leg per set, get nice and low with each rep!
1:30 rest
A Leg Press
Superset time! Burn out with some higher-rep work!
A Leg Press Machine Calf Raises
You shouldn't need to alter the weight too much here!
1:30 rest
Seated Machine Leg Extensions
That's right! 20 reps per set, aim to fail at 20!
1:30 rest
Standing Dumbbell Calf Raises
Finish up with these, then get a nice stretch on!
This Pure Quads + Calves 46 min 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 8 exercises and see which muscle groups they target. Enjoy!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Pure Quads + Calves
46 min
·
8 exercises
Get ready for a fire in your legs you've probably never felt before. Also, prepare to walk with a new style tomorrow. Be sure to walk/jog for 5 - 8 minutes to warm up for this one, you'll certainly need it!
Air Squats
Warm up: Complete these at your own pace, we're just getting ready!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
Jumping Calf Press
Warm up: Complete these at your own pace, we're just getting ready!
Primary muscle group(s):
Calves
- Stand up straight with your hands at your sides.
- Keep your back straight and your core tight.
- Forcefully press off the ground with the balls of both feet.
- Launch into the air and land softly on the balls of your feet.
- Focus the tension in the calf muscles, NOT the quadriceps.
- Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Primary muscle group(s):
Calves, Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
- Hold one rope end in each hand out to your sides with the middle of the rope behind you.
- Keep the rope ends even with your hips.
- Rotate your wrists to swing the rope up over your head.
- As the rope swings down in front of and towards you, jump over the rope with both feet.
- Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.
You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.
Barbell Box Squats
Start out with these. Make them heavy enough to safely fail at 10 reps. No sitting!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
- 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.
- Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
- 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):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
- 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.
- Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
- Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
- Repeat.
- 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
- Set up the barbell on the squat rack so that it is at the same height as your upper chest.
- Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
- Grip the bar with your hands comfortably wider than your shoulders.
- Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
- Stand with your legs shoulder width apart.
- Bend your knees forward and allow your hips to bend back as if sitting down,
- 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.
- Hold for a count of one.
- Push up through your heels while straightening your hips and knees, until you are standing in the start position.
- 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):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Bulgarian Split Squats
That's 10 reps per leg per set, get nice and low with each rep!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
- 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.
- Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
- Allow your thigh to come to parallel with the floor.
- Pause then slowly return to the starting position without locking out your knee.
- Repeat then switch sides once set is complete.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
- Raise your left foot from the floor, extending your leg out in front of you.
- As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
- 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.
- Continue this downward movement until your right thigh is parallel to the floor.
- Hold for a count of one.
- 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.
- 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
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Keep your shoulders back. And your back straight.
- 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.
- 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.
- Return to the start position by slowly straightening your legs and raising your body back to a standing position.
- 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.
Leg Press
A
Superset time! Burn out with some higher-rep work!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
- 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.
- Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
- Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
- Repeat.
- 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
- Set up the barbell on the squat rack so that it is at the same height as your upper chest.
- Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
- Grip the bar with your hands comfortably wider than your shoulders.
- Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
- Stand with your legs shoulder width apart.
- Bend your knees forward and allow your hips to bend back as if sitting down,
- 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.
- Hold for a count of one.
- Push up through your heels while straightening your hips and knees, until you are standing in the start position.
- 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
- 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.
- Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
- 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
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Leg Press Machine Calf Raises
A
You shouldn't need to alter the weight too much here!
Primary muscle group(s):
Calves
Secondary:
Quadriceps
- Find a comfortable position on a leg-press machine with your feet placed, flat, about shoulder width apart.
- Extend the resistance away from your body until your knees are at an almost locked position (never fully lock your knees).
- Further extend the platform away from your body, by driving your toes forward, into a tip-toe position.
- Hold this fully-extended position for 1 second, before lowering the platform to your extended-leg, flat-footed position.
Do not perform if you have had recent knee injuries.
Primary muscle group(s):
Calves
- Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
- Place the balls of your feet on the foot plate.
- Keeping the balls of your feet in position, lower your heels as far as possible.
- Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
- Slowly lower your heels back to the starting position and repeat.
If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't
Primary muscle group(s):
Calves
Secondary:
Abs
- Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the balls of your feet.
- With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
- Slowly lower yourself down but do not touch the ground. Raise yourself back up.
- Repeat.
Primary muscle group(s):
Calves
- Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
- Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
- Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
- Return to the starting position by bending your ankles until you feel a stretch in your calves.
- Repeat.
Seated Machine Leg Extensions
That's right! 20 reps per set, aim to fail at 20!
Primary muscle group(s):
Quadriceps
- Sit on a leg extension machine and place your legs under the pad with your feet pointed forward. The pad should rest on your shins just above your feet and you will need to adjust it to suit.
- Grip the hand bars (if fitted) firmly. This is the start position.
- Using only your quadriceps, fully extend your legs exhaling as you do so. Hold for a count of one.
- Return to the start position in a smooth movement as you inhale,.
- The angle at your knee should not go past 90-degrees.
- Repeat.
This exercise can be performed one leg at a time.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
- Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
- Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
- Return to the start position by lowering your hip to the floor.
- Complete all the repetitions for one set before changing legs.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Standing Dumbbell Calf Raises
Finish up with these, then get a nice stretch on!
Primary muscle group(s):
Calves
- Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
- Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
- Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
- Return to the starting position by bending your ankles until you feel a stretch in your calves.
- Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
- 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.
- Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
- Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
- Repeat.
- 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):
Calves
- Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
- Place the balls of your feet on the foot plate.
- Keeping the balls of your feet in position, lower your heels as far as possible.
- Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
- Slowly lower your heels back to the starting position and repeat.
If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't
Primary muscle group(s):
Calves
Secondary:
Abs
- Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the balls of your feet.
- With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
- Slowly lower yourself down but do not touch the ground. Raise yourself back up.
- Repeat.
We're not done yet!
Exercises done
of 8
Approx. time left
32:15
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