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Leg Day

Leg new workout split 💪🏾

2025/2/5 Edited to

Leg day is essential for a balanced workout regime. Focusing on lower body strength not only enhances athletic performance but also improves overall body functionality. To get started, consider incorporating compound exercises like squats and deadlifts, which target multiple muscle groups and enhance muscle growth. It's important to vary your routine by including different exercises such as lunges, leg presses, and calf raises. This helps to prevent plateaus and maintain muscle engagement. Additionally, pay attention to your rep range; for strength, aim for lower reps (4-6) and for hypertrophy, higher reps (8-12) are ideal. Ensure proper warm-ups to prevent injuries and cool down to aid in recovery. Remember to listen to your body and adjust your workout intensity as needed to achieve optimal results!

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A Planet Fitness stair master machine, shown for a warm-up. Text overlays indicate a 3-minute warm-up at pace 5 for a leg day beginner.

A purple Planet Fitness leg press machine. Text overlays indicate this exercise is for 12 repetitions and 3 sets.

A purple Planet Fitness leg extension machine. Text overlays indicate this exercise is for 15 repetitions and 3 sets.

Planet fitness: leg day🦵🏽🔥

Warm up: stair master 3 minutes at 5 pace Leg press-12X3 Leg extension-15X3 Seated leg curls-12x3 Glute press-10x3 Hip abductor-15X3 Hip adductor 15X3 calf extensions- 40X2 Cool down: 2 miles on peloton #workout 🏋️ #formyworkoutgirliesonly #healthylifestyle2024 #planet fitnes

7569 likes

A collage of six images demonstrating a leg day routine, including back squats, leg press, leg extensions, leg curls, standing hip abductions, and hip adductions, with 'Leg Day Routine' text overlay.

Two images show a person performing back squats with a barbell and weightlifting belt, demonstrating the starting and squatting positions, with 'Back Squat 3X10' text.

Two images show a person performing leg presses on a machine, illustrating the bent and extended leg positions, with 'Leg Press 3X10' text and butterfly graphics.

Leg Day Routine🫶💪

This is my leg day routine that I do once per week to hit quads, hamstrings, & glutes! I do another leg day each week as well that is more glute focused which I will be posting later this week! Try out this routine and let me know what you think! Be sure to stretch before and after and try f

1543 likes

A split image showing a person before and after a workout, with the text 'My GO TO heavy leg day (For lower body growth)'. The left side shows a mirror selfie, and the right side shows a back view highlighting glutes and legs.

my go to heavy leg day for lower body growth 🙂‍↔️

If you’re a beginner in the gym instead of single leg rdls, do deadlifts. ❤️ (gym edition) • add deadlifts and/or regular rdls as well #legday🍑 #bodytransformation #letschat #lowerbodyworkout

6999 likes

A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.

Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.

Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.

How to Buil a Solid Leg Day for Toned Legs & BIG 🍑

let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#

148 likes

Shy Girl Leg Day🥰💜

Shy girls deserve to get thicc too!! This is my go to leg day when I’m at a new gym or just wanting to be in my own little corner (everybody has those days!!) Can y’all tell by now that I LOVE a drop set🤭🤭 my legs were SHAKING after this workout. Like I was struggling to make it up the stairs a

3648 likes

Leg day workout video

#legday🍑 #Fitness

6044 likes

Yesterdays leg day that I swear by 🍑

- hip thrust 180 x 8 - RDL 80x7 - single leg press 125x8 - leg press 265x10 - hip abductor 140x10 - back extension 83x6 - single leg curl 10x6 - leg curl 70x8 #legday🍑 #legdayroutine #legdayforthegirlies #legsandglutesworkout #legdayworkout

947 likes

Prepping for Leg Day vs Recovering After✨

Prepping for Leg Day vs. Recovering After 🔥 Dynamic stretches are my go-to for warming up, while static stretches come in after my workout to help with recovery. Here’s a simple routine you can follow 💪🏻❤️‍🔥I always make sure to loosen up my hips and get everything ready for heavy squats and

9757 likes

Hamstring and Glute Focued Leg Day #legday🍑 #glutesworkout #glutegrowingtips #hamstringworkout #gymgirl

703 likes

A woman in black and purple activewear stands with her back to the camera, showcasing a leg day structure for glute growth, including dynamic stretching, compound lifts, unilateral movement, and accessories.

A woman performs a barbell hip thrust (KAS glute bridge) on a bench in a gym, demonstrating the first compound exercise for glute development, labeled as 'CONCRETRIC 1'.

A woman in a white top and blue shorts performs a dumbbell Romanian Deadlift (RDL) in a gym, illustrating the second compound exercise for glute growth, labeled as 'ECCENTRIC 2'.

HOW TO: structure your leg day ~ for glute growth🍑

I’ve seen a common theme of people not structuring their workout properly ~ ✰ mobility & dynamic warmup ✰ compound/heaviest lift: whether that’s a concentric or eccentric for you specifically ✰ 2nd heaviest compound ✰ unilateral movement ✰ accessories or isolations workout

215 likes

A woman with braided hair and headphones sits on a leg extension machine in a gym, wearing a pink sports bra and red shorts. Text overlay reads 'leg day workout for nice thighs', with an arrow pointing to her quad.

A split image shows a woman performing leg presses. The left panel shows her knees bent at the bottom of the movement, and the right panel shows her legs extended at the top. Text describes 'leg press' with instructions for 3 sets of 6-12 reps.

A split image shows a woman performing leg extensions. The top panel shows her seated with knees bent, and the bottom panel shows her legs extended. Text describes 'leg extension' with instructions for 3 sets of 12-15 reps.

Leg day workout for nice thighs

In order to get nice thighs, you need to target your quads! On your next leg day, try this workout: Leg press (3 sets of 6-12 reps) - Position your feet low on the pressing platform (this will hit more quads) - Push the handles outward to unlock the machine - Lower the weight slowly until you

196 likes

ATHLETIC LEG DAY 🔥🦵

• #athletic #athleticworkout #legday #athletics #legdayforthegirlies #gymmotivation #athletictraining

356 likes

📌SAVE FOR YOUR NEXT LEG DAY! 📌🤌🏾

🎯LINK IN BIO: 4 WEEK WORKOUT / SLIM THICK GUIDE. ON SALE NOW ONLY 💲12 ‼️‼️ HAPPY LIFTING GIRLIES ! 👋🏾👋🏾👋🏾 1. Goblet Squats • Continuous Tension: The cable provides consistent resistance throughout the movement, unlike free weights where tension can reduce at the top. • Improved Core

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A person in gym attire takes a mirror selfie, with text overlays indicating "Leg day," "Quad Focused," and "With diagrams," pointing to the quad muscle.

A screenshot of a workout plan titled "Quads," detailing sets (10,8,6, failure) and exercises: hip thrust, leg press, leg extensions, and elevated goblet squat into lunge.

A diagram illustrating the proper form for a barbell hip thrust exercise, showing the starting and peak contraction positions for glute and hamstring engagement.

Leg day with diagrams

#healthylifestyle2024 #gym #gymlifestyle #gymgirl #viral #Fitness #fitnessmotivation #legday #legdayworkout

65 likes

A pink and black leg workout machine at Planet Fitness, with text overlay indicating '10X5 each side' for a leg exercise.

A pink and black glute press machine at Planet Fitness, with text overlay indicating 'Glute press: 10X3 Each side'.

A pink and black hip abduction machine at Planet Fitness, with text overlay indicating 'Hip abduction 25X3'.

Planet fitness: Leg day!!

🫧Glute -10 X 5 each side (start light add weight everytime) 🌿Glute press- 10 X 3 each side (I started heavy and kept the weight) 🫧Hip abduction- 25 X 3 🌿Hip adduction - 25 X 5 🫧Glute bridge- 10 X 3 (do these as slow and controlled as possible) 🌿Calf extensions - 100 X 4 (same weight whole t

670 likes

A woman in black workout attire takes a mirror selfie in a gym, displaying her lower body workout. The image details the workout focus on glutes, hamstrings, quads, and calves, with a warm-up of 5 min treadmill walking and 5 min dynamic stretching, totaling 2 hours 10 minutes.

Working out is challenging.. it’s hard constantly pushing yourself but not only is it so worth it… but it gets easier as you go. I LOVE the saying “nothing worth doing is easy” Don’t give up besties 🩷 Comment any questions you have 🫶🏻 and for more, follow my IG and Tiktok - Constant_growth_ #le

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A woman in a gym performs a deep squat on a mat, hands pressed together, demonstrating a mobility drill for leg day. The image features the text 'MOBILITY DRILLS to have a better leg day'.

A split image shows a woman performing a deep squat to stand exercise. The left shows a deep squat, and the right shows her bent over, touching her shins, as part of the 2x15 reps.

A split image shows a woman demonstrating lateral kneeling hip hinges. The left shows her upright, and the right shows her hinged forward, performing the 2x15 reps per side.

leg day mobility routine

warming up with a dynamic stretching routine to improve mobility is a GAME CHANGER for your workouts! It’s so easy to neglect mobility work which can really hinder progress and end up in injury down the road! If we’re strength training ladies, let’s prioritize our mobility!! Try this before

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my current leg day 🍑✨

after my lifts i typically get a high protein meal in to rebuild my muscles! make sure you allow your body to rest as well so you can grow the best results!😚🩵 - #glutes #gluteworkout #legday #legdayworkout #legworkout #summerbod #gluteroutine #glutesandhammies #roomtour #letsch

716 likes

DYNAMIC WARM UP: LEG DAY EDITION

Skipping your warm up is a HUGE mistake and you will regret it later. Your body needs to be properly warmed up before you start overloading it with heavy weights. A proper warm up & cool down is necessary in order to help you reach your goals. But it also helps you achieve optimal muscle gr

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Workout for Leg day 🦵

New to Lemon8! Something I love： #hellolemon8 leg day baby - #legday🍑 #Fitness #lemon8workout #workout #gym #gymmotivation

719 likes

quick leg day routine! 💞

• 30mins • 3 sets of 12 warmup - 10min cardio of your choice barbell squats good mornings reverse lunges rdls #transform #lemon8challenge #legroutine #legworkoutroutine #legsandglutesworkout

2025 likes

A woman in a white sports bra and light blue shorts performs a pigeon pose stretch on green turf. The image is titled 'Beginner friendly stretches Best for post leg day'.

A woman in athletic wear performs a standing forward bend, touching her toes on green turf. Text indicates to 'Hold for 45 sec while taking deep breaths'.

A woman in a white sports bra and light blue shorts performs a low lunge stretch with arms raised overhead on green turf. Text says 'hold each side for 30 seconds'.

Stretches for after leg day

Do you take a few moments to stretch after your workout? Or are you someone who heads right out the door after their last exercise? 👀 It's okay, I know we're all guilty BUT I encourage you to start taking time to stretch after your workouts in order to prevent future injury and to reduc

271 likes

A woman in a gym performs a front squat with a barbell on her shoulders. The image features an overlay stating 'leg day workout for strong, lean legs' with a peach emoji, introducing the workout routine.

A woman demonstrates a front squat with a barbell on her shoulders, in the squatting position. The image includes text detailing 'front squat 3 x 8-10' and provides technique instructions for racking the bar, chest position, and core engagement.

A woman performs a KAS glute bridge with a barbell across her hips, using a platform for elevation. The image displays 'KAS glute bridge 3 x 8-12 reps' and offers guidance on platform height, foot positioning, and hip drive.

Leg day workout for strong lean legs

Front squat: 3 x 8-10 - Rack the bar on the front of your shoulders (use straps if you need to) - The bar should be resting in front of your collarbones - Keeping your chest up, squat down - Hold a very tight core and look forward KAS glute bridge: 3 x 8-12 reps - Use a platform that is rou

17 likes

A woman in a gym, facing a mirror, in a lunge position with hands on hips. Text overlay reads 'LEG DAY WARM UP I NEVER SKIP', introducing a warm-up routine.

Two panels show a woman demonstrating 'SQUATTED KNEE TAPS'. She is in a deep squat, then taps her knee, reflecting the exercise for hip mobility.

Two panels show a woman performing 'OPENING HIPS'. She sits on a mat with legs spread, then transitions to a seated hip-opening stretch.

my leg day warm up (I NEVER SKIP)

here is my leg day warm up i make sure to never skip before working out my lower body🫶🏽 more often than not, I see a lot of beginners at the gym who don’t fully warm up properly before working out their lower body. It is SUPER important to do dynamic stretches beforehand to reduce soreness and

527 likes

Beginner Leg Day!

#legworkoutvideo #beginnerworkout #legdayworkout #beginnergym

74 likes

A woman in green activewear stands in a gym, leaning on a squat rack. Overlay text reads 'LEG DAY GLUTES AND QUADS', indicating the focus of the workout. The image promotes a combined glute and quad workout.

A woman performs front squats in a gym, holding a barbell across her shoulders. The overlay text 'FRONT SQUATS 3 x 8' specifies the exercise and repetition scheme. She is wearing headphones and light-colored pants.

A woman performs Romanian Deadlifts (RDL) with a barbell in a gym, bending forward at the hips. The overlay text 'RDL 3 X 8' indicates the exercise and repetitions. She is wearing green shorts and headphones.

Grow your glutes and hams with this leg day

This is for the girls that have limited amount of days to lift and need to combine their glute and quad days! 💪🏻 Save this post so you easily pull it up for your next leg day 😋 When I have to consolidate my glute and quad days into one because of a busy week, this is my favorite to still ha

756 likes

Exterior view of a Planet Fitness gym with text overlays indicating a beginner Monday leg day workout.

A purple and yellow stair stepper machine inside Planet Fitness, with text indicating a 5-minute warm-up at a walking pace.

A purple Planet Fitness hip abductor machine, with text indicating 5 sets of 10 repetitions for pushing out.

Planet fitness: Monday-Leg day🏋🏼‍♀️

Warm up stair stepper - 5 minutes (walking pace) Hip abductor -5X10 Hip adductor-5x10 leg press: feet together at the bottom 3x15 - feet in squat stance 3x15 leg extension-5x15 box jumps-5x10 10 minute stretch HAPPY MONDAY☺️ #workout 🏋️ #dailyworkouts #legworkouts #mamasoflemon8

262 likes

Leg Day Workout - Glutes & Hamstrings 🍑

1: Eccentric Sumo Squat (4 x 8-10 reps) (4 sets): 2: Dumbbell Hip Thrust (10 reps) into KAS Glute Bridge (10 reps) 3: RDL (4 x 8 reps) (3 sets): 4a: Reverse Lunge (8 reps each) 4b: Cable Hamstring Curl (8-10 reps each) (3 sets): 5a: Cable Glute Kickback (8-10 reps each) 5b:

255 likes

A pink and black glute push machine at Planet Fitness, with text overlay indicating 'Glute push 10x5' as part of a leg day workout.

A pink and black seated leg press machine at Planet Fitness, with text overlay indicating 'Seated leg press 10X5' for a leg day routine.

A pink and black calf extension machine at Planet Fitness, with text overlay indicating 'CALF EXTENTIONS 40X3' for a leg day workout.

Planet fitness-leg day:

🔥warm up - 10 minutes on the treadmill jog 🌊Glute push-10X3 (each side) ☀️seated leg press 10X5 🌊calf extensions 40X3 ☀️leg extentions 10X4 🌊ab press 10X5 ☀️stepper 5 minutes at level seven Planet Fitness #leg in & out #formyworkoutgirliesonly #legs4summer #legsandgluteswor

1298 likes

A woman in a gym, wearing headphones, performs a deep squat. Text overlay reads 'Leg day warm up don't skip this!', emphasizing the importance of warming up for leg day.

Three panels show a woman demonstrating foam rolling techniques for her lower body, including her hamstrings and glutes, to loosen muscles before a workout.

Three panels illustrate a woman performing hip opening stretches in a gym setting, with a text overlay indicating 'About 30-45 sec each!' for the stretches.

Get the dump! (5 minute leg day warm up)

Warming up for the gym often gets over looked but you SHOULD. NOT. BE. SKIPPING. YOUR. WARMUP! Your warmup is setting you up for your lift. You need to warmup your muscles, tendons, and ligaments in order to prevent injuries during your lift. It doesn't always need to be anything crazy- b

25 likes

Leg day for hamstring & glute development 🍑

If you're looking to development your hamstrings and glutes save this workout! I recommend sticking to these exercises and implementing progressive overload over a 6-8 week period in order to really see change in your glutes and hamstrings! aim to increase weight each set, if reps decreas

104 likes

A woman in workout attire holds a kettlebell in a goblet squat position, demonstrating a lower body workout. Text overlay indicates 'lower body workout ~ kettlebell only ~'.

Two images show a woman performing a kettlebell split squat. The left image shows the starting position with one foot on an elevated platform, and the right shows the lowered squat position. Text indicates 'split squat 4x10'.

Two images illustrate a woman performing a kettlebell goblet squat. The left image shows the standing start, and the right shows the squatting motion while holding the kettlebell at her chest. Text indicates 'goblet squat 4x12'.

shy girl leg day

not familiar with the gym? is it really packed? not sure how to use the fancy equipment? I have the perfect, minimal equipment leg day for you! All you need is a kettlebell (one lighter & one heavier, or whatever you prefer for the exercises we will be doing!) Focus on time under tension

567 likes

A person in a gym takes a mirror selfie, showcasing their glutes and legs, with text overlaying the image that reads, "Try this Dynamic Warm Up On your next LEG DAY."

An illustration demonstrates the Leg Swings exercise, showing a person swinging one leg forward and backward. The instruction "1x10ea leg" is displayed below the illustration.

An illustration shows the "Open/Close the Gate" exercise, depicting a person lifting their knee and rotating their hip. The instruction "1x5 ea (open and close)" is provided.

Dynamic Warmup for an Intense Leg Day🍑🍑

I cannot stress this enough, please do a dynamic warm up before you lift heavy. It prepares and oils up those muscles and joints to be able to support heavy weight through full range of motion. Try not to do any static stretches before your workout. Static stretches are stretches held for 30-60

910 likes

Add this to your next leg day 🍑

#fitnessjourney #fitnessmotivation #fitnessgirlie #fitnesscreator #legdayworkout #legworkoutforwomen #legstrength

155 likes

Home Workout — Leg Day

#legworkouts #homeworkout #legday #legdayworkout

791 likes

Leg Day Circuit for GROWTH 🍑

Leg days are the best days, right?? 💅🏼 I have been incorporating leg day circuits into my routine for the past 3 months now and I am loving the switch up from just standard sets X reps for exercises. Training circuit style pushes you to do as many reps as possible in a certain time frame, so you

109 likes

Dynamic Stretches & Hip Mobility | Leg Day Edition

This warmup takes me about 5-7mins and it's genuinely made my lifts better. Range of motion is better, my rusty dusty knees aren't snap crackle poppin every squat. 😂 So I wanted to share my staples with y'all. 🥰 Lunge to Hamstring Stretch: - This one is pretty self explanatory. Grab

356 likes

A woman in a gym, viewed from behind, kneels with a dumbbell in each hand. Text overlay reads "SHY GIRL LEG DAY Get summer-ready legs with just dumbbells," promoting a dumbbell-only leg workout.

A woman performs a single leg RDL, holding a dumbbell in her right hand, leaning forward with her left leg extended back. Text describes the exercise as "SINGLE LEG RDL" with 3 sets of 8-10 reps and key instructions.

A woman performs Bulgarian split squats, holding dumbbells, with her back foot elevated on a bench. Text describes the exercise as "BULGARIAN SPLIT SQUATS" with 3 sets of 6-10 reps and key instructions.

Dumbbell leg day for Shy Girls

If you're feeling shy and want to stick to just dumbbells at the gym, this is the perfect leg day for you as you work on your summer bod: Single leg RDL: 3 sets of 8-10 reps - Hold one dumbbell on the working leg side - Bend your torso down, letting your back leg rise up naturally - Push

86 likes

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