2 Weekly Workouts for Larger Legs

Take your leg training to new heights by splitting it up into 2 weekly workouts - 1 workout for hamstrings and 1 workout for quads. Let us show you how!

Workout Description

Regardless of whether you're an experienced lifter or someone who is just starting out, this program can help you build and strengthen your legs. By focusing on different muscle groups on different days, you can avoid overtraining and ensure balanced development. Follow the program closely for best results.

Hamstrings Workout

1. Single-Lying Leg Curl

This exercise helps to isolate the hamstrings and allows for a greater range of motion. Focus on controlling the weight through the entire movement.

2. Romanian Deadlift

This compound movement targets the hamstrings and lower back. Keep a slight bend in the knees and focus on hinging at the hips.

3. Walking Lunge

This exercise works the hamstrings and glutes. Take a long step forward and lower your body until your front thigh is parallel to the floor.

4. Lying Leg Curl

This machine exercise isolates the hamstrings. Focus on squeezing the hamstrings at the top of the movement.

Quads Workout

1. Single-Leg Press

This exercise helps to balance the strength between legs and targets the quads. Focus on pushing through the heel of your foot.

2. Pause Squat

This variation of the squat emphasizes control and stability. Pause for a second at the bottom of the squat before pushing back up.

3. Hack Squat

This machine exercise targets the quads. Keep your back against the pad and push through your heels.

4. Leg Extension

This isolation exercise targets the quads. Focus on squeezing the muscle at the top of the movement.