Complete Leg Day: Target Every Muscle With This Leg Workout

Leg curls

1. Lie on your front on the leg curl machine
2. The movable padded part of the machine should rest just above your heels
3. Push your heels toward your backside
4. Then slowly return to the starting position

Hack squats

1. Set yourself up on the hack squat machine with your feet shoulder-width apart and the shoulder pads resting on your shoulders
2. Your back should rest firmly against the back of the machine
3. Bend your legs at the knees until your backside is as low as it can go
4. Then drive through your heels and push the shoulder pads up until your legs are straight

Barbell lunges

1. Begin with the barbell resting comfortably on your back with your feet shoulder-width apart
2. Bring one leg forward until your foot is flat on the floor, you should then be resting on the ball of the other foot
3. As you bend your front leg to complete the lunge, the back leg should drop until your knee touches the floor
4. Straighten your legs and pull your front leg back into the starting position

Leg extensions

1. Take a seat on the leg extension machine
2. Your knees should sit at the end of the seat, and they should be a knuckle’s width apart from each other
3. The resistance pad should rest just above your feet
4. While gripping on to the handles for support, drive the resistance pad away from you until your legs are straight
5. Slowly release the movement until your legs are bent at the knee in the starting position

Wide-stance dumbbell squats

1. Begin with your feet slightly wider than shoulder-width apart
2. Your toes should be pointed outwards
3. Grab a dumbbell with both hands and hold it in the centre of your body
4. Bend your legs at the knee keeping your feet firmly planted on the floor
5. Continue to bend your knees until your backside is as close to the floor as possible
6. Drive the weight through your heels as you return to the starting position

Deadlifts

1. Set up a bar with the appropriate weight on the floor in front of you
2. Stand with your feet shoulder-width apart
3. Hinge your hips backwards while keeping your back straight
4. Then grab the bar with both hands, slightly wider than your feet
5. Slightly bend your knees as your hands take the weight of the bar
6. Drive through your glutes and hamstrings to bring the bar up until your legs are straight
7. Keep your back straight throughout the movement

Tip: To add extra resistance, thread each end of a long resistance band around the bar. Then stand on the middle of the resistance band as you perform the movement.

Calf raises

1. Stand on the edge of a platform with the balls of your feet planted firmly
2. Lift your heels so all your weight is driving through the balls of your feet
3. When you can’t lift your heel anymore, slowly release the movement until your foot returns to being flat

Take home message

This workout has it all: glutes, quads, hamstring, and calves. Walking may be a little bit difficult the day after, but it’s worth it. Who knows? Leg day may soon become your favourite day of the week.

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