KILLER LEGS PART 1

18 min

6 exercises

Adduction Inner Thigh Machine

4 sets

12 reps

Bodyweight Calf Raises

4 sets

12 reps

Barbell Squats

5 sets

10 reps

Bodyweight Walking Lunges

5 sets

20 reps

Leg Press

4 sets

10 reps

Barbell Deadlifts

3 sets

20 reps

This KILLER LEGS PART 1 18 min gym workout plan effectively targets your back and 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 6 exercises and see which muscle groups they target. Enjoy!

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KILLER LEGS PART 1

18 min

6 exercises

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Adduction Inner Thigh Machine

4 sets

12 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors

Set up an adductor machine by selecting and appropriate weight and adjusting the seat and leg pads to a comfortable position.
If fitted, grasp the handles on each side of the machine.
Keep your entire upper body straight and stationary with your back pressed firmly against the back rest. This is the start position.
While exhaling, press against the legs pads of the machine with your legs, and bring your thighs close together.
When you feel a slight stretching in your adductors, pause for a count of one squeezing them as you do so.
In a controlled movement, return to the start position, inhaling as you do so.
Repeat.

Primary muscle group(s):

Quadriceps

Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
Hold the machine for balance if you need to and slowly lift your right leg up to the right side.
Pause and slowly return your right leg to starting position.
Repeat the movement.

Primary muscle group(s):

Glutes & Hip Flexors

Lie on your right side on top of a yoga mat or other soft surface.
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.
Slowly lift the left leg into the air, keeping it straight during the exercise.
Slowly lower your left leg. Complete the set then repeat with the other leg.

Secondary:

Glutes & Hip Flexors

On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the right knee up while keeping the feet together.
Pause at the top of the movement and slowly lower your right knee down to the starting position.

Bodyweight Calf Raises

4 sets

12 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Calves

Stand straight with a tight core and flat back.
Keep your hands at your sides or hold on to a wall for balance.
Bring your feet to be hip distance apart.
Focusing the tension in your calf muscles, slowly raise yourself up on to the balls of your feet.
Pause at the top of the movement and slowly return to the starting position.

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.

Barbell Squats

5 sets

10 reps

Set 1 of 5

Rest before next set

Get ready

321GO

Start

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.

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
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.
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.

Bodyweight Walking Lunges

5 sets

20 reps

Set 1 of 5

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
Step forward with either leg in a long stride. Keep your other foot in place behind you.
Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
Hold for a count of one.
Push down through your front heel and extend both knees to return to the start position.
Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

Leg Press

4 sets

10 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

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.

Barbell Deadlifts

3 sets

20 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back

Secondary:

Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps

Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
Stand facing the barbell with your legs about 4-6 inches from the bar.
Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
Keep your arms fully extended and stand up with the barbell.
As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
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.
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):

Glutes & Hip Flexors, Lower Back

Secondary:

Abs, Calves, Hamstrings, Quadriceps

Place two dumbbells on the floor.
Stand facing the dumbbells with your feet shoulder width apart.
Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
Return the dumbbells to the floor in the same manner you picked them up.
Repeat.

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings

Secondary:

Lower Back

Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

Workout done!

Exercises done

of 6

Total time

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