Gym Leg Day is a free 1 min workout plan with 9 illustrated exercises for your back and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
The full workout takes about 1 minutes, covering 9 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
What muscles does this workout target?
This routine primarily works your glutes & hip flexors, quadriceps, hamstrings, lower back. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For best results, do this workout 2–3 times per week with at least one rest day in between, and pair it with sessions that target other muscle groups.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
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.
Attach an ankle strap around your right ankle. Stand tall in front of a cable machine with a flat back and tight core. Use the cable machine for balance, if necessary.
While balancing on your left foot, move your right foot up and back. Pause at the top of the movement then slowly bring the foot down. Do not let your right foot touch the ground before repeating.
Once finished, repeat on the other side.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
Position yourself on all fours on a mat.
Position your hands underneath your shoulders and place your knees under your hips.
Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
Lower the knee without touching the floor and repeat the lift.
Once you’ve completed the reps on the right leg, switch legs.
Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
Slowly lower your legs to the starting position in a smooth arcing motion.
Repeat
Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
Adjust the seated leg curl machine to position the footpad just above your heels.
Sit upright and engage your abs as you position your legs in front of you.
Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
Return to the starting position by extending the legs in front of you again.
Tip: Try not to swing the weight or execute the movement too quickly.
Adjust the seated leg curl machine to position the footpad just above your heels.
Sit upright and engage your abs as you position your legs in front of you.
Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
Return to the starting position by extending the legs in front of you again.
Tip: Try not to swing the weight or execute the movement too quickly.
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
Slowly lower your legs to the starting position in a smooth arcing motion.
Repeat
Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
Begin with a light weight and stand facing the machine. Position one leg for the lift by hooking it under the weight pad.
Make sure the pads are in a comfortable position around your ankle in order to involve the heel in the movement. Don’t position the pads too high on the calf.
Grab hold of the support handles.
Flex your knee and lift the pad upwards as far as you can towards your buttocks as you exhale.
Lower the leg to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.
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.
Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
Lock your ankles under the footpads.
Start with your body in a straight line head to toe.
Place your arms across your chest, behind or at the side of your head.
Slowly bend forward by relacing your, back and abdominal muscles.
Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.
As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.
Primary muscle group(s):
Lower Back
Secondary:
Abs
Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
Hold for a count of 2 while squeezing your abdominals and obliques.
Return to the starting position for a count of one, then repeat.
This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.
Begin with a light weight and stand facing the machine. Position one leg for the lift by hooking it under the weight pad.
Make sure the pads are in a comfortable position around your ankle in order to involve the heel in the movement. Don’t position the pads too high on the calf.
Grab hold of the support handles.
Flex your knee and lift the pad upwards as far as you can towards your buttocks as you exhale.
Lower the leg to the starting position.
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
Adjust the seated leg curl machine to position the footpad just above your heels.
Sit upright and engage your abs as you position your legs in front of you.
Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
Return to the starting position by extending the legs in front of you again.
Tip: Try not to swing the weight or execute the movement too quickly.
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Glutes & Hip Flexors
Lie with your back flat on an exercise mat and your feet resting on top of a Swiss ball.
Use your feet to roll the ball away from you until your legs are fully extended and your ankles are on top of the ball. This is the start position.
Keep your shoulders flat on the ground and press down with your feet to raise your hips off the floor.
Bend your knees, so that the ball is pulled towards you and continue as far as is comfortable. Hold for a count of one.
Return to the starting position by extending your legs until they are straight.
Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.
