The PERFECT Leg Workout (Sets and Reps Included)
The perfect leg workout must consist of compound exercises for the quads, glutes and hamstrings while not overlooking the smaller muscles of the hips and our ability to train in all three planes. In this leg workout, you will find that we overlook no component of upper leg training and get you training like an athlete in the process. As with all videos in this perfect workout series, the goal here is to make sure you will build not only size by following these leg exercises but strength and explosiveness as well. This starts as always with a compound movement for the legs, and there is none better than the squat. While warming up to perform the squat the key is not to exhaust yourself more than necessary. Too many times, people perform too many warmups, cutting into energy reserves for their working sets. What you should do instead, is do a few reps with your sub-working weight to loosen up your joints. Just before starting your first work set, perform one touch-up set with about 10 percent more than what you will be using for your workout. Perform just 1 to 2 reps here to prepare the nervous system and neurologically “lighten” the load that is to come. Work your way from sets of 5 to a set of 25 grueling reps on the squats before moving onto the next component of this leg workout; the posterior chain compound exercise. Here you have two choices. You can either do the barbell hip thrust or the glute ham raise. Keep in mind, because you will be able to significantly load the barbell hip thrust more than you will the glute ham raise, you will want to opt for this exercise if your main goal is training for strength. That said, if you are looking to get more active engagement of the hamstrings through their concentric range of motion, then you will want to do the GHR since it contributes in areas that the hip thrust only isometrically challenges.
The next exercise is the hi/low dumbbell bulgarian split squat. This is a necessary component of any athletic lower body training approach because it is a unilateral exercise. Not only do the dynamic stability benefits shine through here but it challenges the body in the frontal plane in ways that traditional bilateral training via squats cannot do. Alternate the position of your torso on each rep to ensure you hit both the quads and the glutes more effectively on each rep. The TKE Drop Lunge is a great way to ensure resistance through terminal knee extension. Now, it is important that you understand that there is no way to isolate the medial or inner portion of the quads during an exercise. What you can do however is ensure that this separately innervated head of the quads gets full stimulation by going to a full lockout position of extension on every rep. We can overload that with the addition of the band as well. Next, no perfect leg workout would be complete without the additional focus on the inside and outside of our legs. The adductors are hit tremendously well with the Goblet Adductor Lunge shown in this video. Don’t just step back up to the top, but slide or squeeze your legs together to get yourself back to a standing position. This will light up the all important adductor muscles on the inside of your thighs and help you to build the strength needed. Finally, you have to hit the outside abductors of your legs as well. This can be accomplished with the finisher shown. The hip band ladder requires that you work your way up to 10 reps in each direction of a side step while making sure to keep your toes pointed straight ahead at all times. This will strengthen the outside of your legs, which is an area that tends to be very weak.
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For the complete sets and reps of every exercise of this workout, be sure to check the end of the video where I include all of the information. For more complete workouts that are laid out step by step and put the science back into training along the way, be sure to head to the link below and get the ATHLEAN-X Training Systems. Start training like an athlete and start looking like one fast. For more videos on how to build bigger legs and the best leg workouts without equipment, be sure to subscribe to this channel via the link below and turn on notifications so you never miss a new video when it’s published. Build Muscle in 90 Days – Subscribe to this channel here –
The PERFECT Leg Workout (Sets and Reps Included)

By Chris Wright

Chris has spent many years working and teaching in the IT field. He enjoys spending time outdoors and learning about new topics. He likes playing golf, spending time at the beach and working on classic cars and woodworking projects.

71 thoughts on “The PERFECT Leg Workout (Sets and Reps Included)”
  1. *NOTIFICATION SQUAD GIVEAWAY* – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    1. All my days(Chest, Legs, Back, Arms Shoulders) average about 27 sets and take an average about about 45 mins. That’s even with:
      45 sec rest between single sets
      60 sec rest between super sets
      90 secs between progressive sets (progressive is is 3 consecutive sets/Rest/3 consecutive sets of same exercises using a pyramid in reps 15/12/8 light to heavy & back up 8/12/15 heavy to light)
      2 min rest between exercises
      I also use Force Sets 5×5 w/ 8-10 secs between each set, same weight)

      Note. If you do progressive sets, they are a beast, especially with Legs. Go a little lighter than normal if you’ve never done them because they’ll wear your muscles out quick.

  2. Teacher:
    Brian: yes miss
    Stacy: here miss
    Johnny: here miss

    Jeff: What’s up miss Jeff Cavaliere

    Teacher: How many times have I told you Jeff? You won’t get any where in life if you keep saying that.

    1. This comment says that for 10:06 you can also do a leg extension machine. This is a bad alternative as discussed in an older Athlean X video. The leg extension machine can put too much load on your knees, which is worth thinking about when assessing the risk/reward of each exercise.

    1. @Booker The Wolf calves do grow, 16 y/o started out as nocalve and in 1 year I grew them to bigger than my knee joint, just train them twice per week with legs straight and in a 90° angle for optimal results

    2. Booker The Wolf growth isn’t the only thing that matters, strenght is also super important. And for the record, with good bulking it definitely is possible to grow calves.

  3. “You’re going to feel something you’ve never felt before.”

    You mean to tell me you can get my mother to say she’s proud of me?

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