Bec Fit Mom | Personal Trainer

345 followers

Follow

Follow

Follow

0 saved

2

10

Quad Focused Leg Workout ⚙️

Quad Focused Leg Workout ⚙️

WORKOUT DETAILS:

Hip Abductions/Adductions

Barbell Squats

SL Leg Press

SL Leg Extensions

Seated Calf Extensions

Standing Calf Raises

Overhead Standing Marches

Jump Rope

Full workout details in my last post! I post my workouts daily, follow me for more! 😘

Personal Trainer @fitness1440_fxbg 🔥

#personaltrainer #musclemommy #fitgirls #fitmoms #gymgirls #girlswholift #fitness #fitnesscoach #workout #workoutroutine #legworkout #legdayworkout #quadworkout #quadsworkout #gluteworkout #glutesworkout #lowerbodyworkout #personaltrainerworkout #legday

2025/3/10 Edited to

When targeting your quads, it's essential to incorporate a variety of exercises that engage different muscle groups. A well-rounded leg workout should include not only barbell squats but also unilateral movements like single-leg leg presses and extensions. Hip abductions and adduction exercises are crucial for enhancing hip stability and overall strength. Additionally, adding calf raises and seated calf extensions will build strength in your lower legs, which is important for athletic performance and preventing injury. To optimize your workout routine, consider varying your rep ranges and incorporating jump rope sessions to improve cardio fitness and leg explosiveness. Daily posts from trainers like @fitness1440_fxbg can provide fresh, innovative routines to keep you motivated and engaged in your fitness journey. Don't forget to follow fitness communities to connect with like-minded individuals who share valuable tips and experiences related to leg workouts and fitness goals.

Related posts

GLUTE + QUAD focused leg workout

Another leg day for the win this week! A new month of strength movements to keep in check with our progressive overload. This one focused a little more on quad & glute work and can be done with dumbbells only! SINGLE MOVEMENT 3X 12 pulsing plié squats SINGLE MOVEMENT 4X 12 | 10 | 1

589 likes

Quad/Glute focused leg workout to SAVE!

This leg day is no joke. If you want to grow your legs and specifically your quads save this one! Heres the workout details 👇🏼 -Smith machine heel elevated Squats 3x10 -Barbell Reverse lunges 3x12 -Single leg extensions 10 on each side, do another 10 on each side and repeat

52 likes

a great leg day workout: quad focused & glutes

this template has honestly been my go to workout recently. it hits all the muscles nicely. it is definitely quad focused. but you can tweak these movements to fit your needs; wether you want to hit quads that day, or you want to hit a little bit more hammies with glutes. love love, my go-to.

58 likes

A woman in a gym takes a mirror selfie, wearing a black graphic tee and blue shorts. Text overlays announce a 'Killer leg day' focused on quads, with workout details in the caption.

A woman demonstrates hack squats in two frames, showing the bottom and top positions of the exercise on a hack squat machine. She is wearing a t-shirt, shorts, and white socks. The text indicates 'Hack squat 3X10'.

A woman performs leg presses on a machine, shown in two frames with legs extended and bent. She is wearing a t-shirt, shorts, and white socks. The text states 'Leg press 1 set see caption for details'.

Grow your legs with this workout 📈 *quad focused

This has been the BEST quad day workout I have done in a long while. Week after week I show up and perform the same exercises aiming to get better and stronger and it has been game changer! Follow along for a crazy quad pump that will help you grow your legs! 1) HACK SQUAT! You are going to wan

24 likes

Quad Focused Leg Day

Save this quad focused workout for your next leg day. #fyp #foryoupage #blackgirlfitness #legs #quads #quad #womenworkout

101 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Didn’t do leg press on account of time. Went hard on hack squats today. Didn’t waste any time. Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist & Personal Trainer @fitness1440_fxbg 📍 Fitness:1440

6 likes

QUAD FOCUSED LEG DAY

One of my favorite leg days! Try this if you’re trying to grow your quadricep muscles! #legday #quads #legworkouts #fitnesstips #gym Dallas

995 likes

leg workout for when you’re short on time!

my new program has been superset based, and normally i’m not a huge fan of these because i go to the gym when it’s the busiest. but supersets can be a great way to switch things up in your programming! *the final superset not shown is a leg extensions superset with glute focused hyperextensions

316 likes

A woman in a white crop top and shorts poses for a selfie in a gym, showcasing her muscular legs. Text overlay reads 'Full leg day for overall growth'.

A woman performs front squats with a barbell in a squat rack, demonstrating proper form. Text overlay indicates 'Front squats 4x8-10'.

Two images show a woman performing single leg press (top) and leg press (bottom) on a machine, illustrating a superset. Text overlays specify 'Single leg press 3x8' and 'Leg press 3x12'.

Do THIS leg workout if you want to build muscle

Looking to build muscle and add some size to your legs? I got you. Follow this workout :) 1) front squats 4x8-10 (can be any squat variation but keep it quad focused!!) 2) single leg press 3x8 each leg superset with 3) leg press 3x12 4) leg curls 4x12 (you can do seated or lying!) 5) rdl 3x

243 likes

Quad Focused Leg Workout 🥸

Quad Focused Leg Workout 🥸 Accessories First WORKOUT DETAILS: (I was busy so I didn’t record everything, yall will be okay this time 🤣) Hip Abductions/Adductions Seated Calf Raises Standing Calf Raises Single Leg Leg Extensions Single Leg Leg Press Barbell Squats Full workout details

3 likes

Quad Focused Leg Workout 💙

Quad Focused Leg Workout 💙 WORKOUT DETAILS: (accessories first) Calf Extensions Standing Calf Raises Single Leg Extensions Single Leg Press Hip Abductions/Adductions Barbell Squats Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Tra

4 likes

Leg Day! Quad & Glutes Focused 🍑

Need some leg day inspo?! I know I always do. Full workout details below for a quad and glute focused day! I did this lift this week and loved the variety. Full Workout 🏋🏼‍♀️ ⬇️⬇️⬇️ ⭐️ Barbell Hip Thrust: 4x8, 10 second hold ⭐️ Barbell Split Squat: 4x6 Each Way ⭐️ Dumbbell Sumo Squat: 4

15 likes

Quad Focused Leg Day

Don’t try this workout if you don’t want to be sore the next day! The key is to make sure ALL of your movements are slow & controlled to make sure you are maintaining the mind to muscle contraction! #lemon8creator #legday #legdayworkout #quadfocused #quads #workout #gym #gymg

56 likes

A woman in light green athletic wear and white headphones stands in a gym, showcasing her leg muscles. Text overlays read "Quad Exercises!" and "FOR LEG GAINS," introducing a workout routine for building leg strength.

A woman in light green athletic wear performs leg extensions on a PRECOR machine in a gym. She is focused on the exercise, wearing white headphones, demonstrating the first quad-focused workout.

A split image shows a woman in light green athletic wear performing front squats with a Smith machine. The left panel shows the starting position, and the right shows her in the squat, illustrating proper form.

QUAD EXERCISES FOR LEG GAINS

Try these quad focused exercises out on your next leg day to get all the gains! Perform each exercise for 3-4 sets 1. Leg extension (10-12 reps) 2. Front squats (6-8 reps) 3. Wall sit (20-30 second hold) 4. Step ups (10-12 reps on each leg) Stay hydrated throughout your entire wor

183 likes

Quad Focused Leg Workout 💕

Quad Focused Leg Workout 💕 WORKOUT DETAILS: Barbell Squats Leg Press Single Leg Extensions Seated Calf Extensions Standing Calf Raises Overhead Marches Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 📍 #

9 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Accessories First WORKOUT DETAILS: Hip Abductions/Adductions (not shown) Seated Calf Extensions Standing Calf Raises Single Leg Leg Extensions DB Split Squats Hack Squat Overhead Marches Hanging Knee Raises Full workout details in my last post! I post my

1 like

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Accessories First WORKOUT DETAILS: Hip Abductions/Adductions Single Leg Leg Press Single Leg Leg Extensions Seated Calf Extensions Standing Calf Raises Barbell Squats Overhead Marches Hanging Knee Raises Full workout details in my last post! I post my wor

2 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Accessories First WORKOUT DETAILS: Hip Abductions/Adductions Seated Calf Extensions Standing Calf Raises Single Leg Leg Extensions Single Leg Leg Press Hack Squat Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Wome

3 likes

Quad focused leg day 🦵🏾

A Quad-focused leg day for ya🏋🏽‍♀️ #LegDay #StrengthTraining #legworkoutvideo #quadworkout #workout routine

24 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Workout was terrible it’s so humid!!!! Went really hard 👏 Hack squats with a REAL band so happy! Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist & Personal Trainer @fitness1440_fxbg 📍 #lemon8fit

0 likes

Quad Focused Leg Workout 👏

Quad Focused Leg Workout 👏 WORKOUT DETAILS: Hip Abductions/Adductions Barbell Squats Single Leg Press Single Leg Extensions Calf Extensions Standing Calf Raises Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxb

2 likes

Quad workout routine

Quad day = best day, am I right!! I personally LOVE training quads, and I love training extra hard on my quad focused leg days. My quad workouts definitely aren't easy, but they sure have paid off! I've seen a significant amount of growth in my quads by sticking to the basics, and training

206 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Went harder than I’ve gone on this workout in a long time. Went up almost 20lbs in every lift! Kicked ass, hit accessories first and I’ve really been enjoying hack squat these last two weeks Feeling really good today! Swipe for full workout details! I post my wor

3 likes

A woman in a pink romper poses in a gym, showcasing her legs. The image has text overlays "QUAD & GLUTE EXERCISES" and an arrow pointing to her thigh, indicating the focus of the workout.

A woman in a pink sports bra and shorts performs smith machine squats in a gym. The image includes a text overlay "smith machine squats 4 sets 8-10 reps" detailing the exercise and repetitions.

A woman in a pink sports bra and shorts performs KAS glute bridges with a barbell on a bench in a gym. The image features a text overlay "KAS glute bridge 4 sets 8-10 reps" specifying the exercise.

QUAD & GLUTE workout 💪🏻🍑

If you are someone who wants to grow there glutes and quads then this is a workout you have to try!! This whole workout is targeting both your quads and your glutes! This is a great overall leg day! You’re hitting your upper glutes, lower glutes, and your quads! smith machine squats kas g

39 likes

No Equipment - Glute Focused Workout

3 Exercises: 1. 20 Squat Jumps 2. 15 Half Squat Hold, Toe Taps 3. 30 Sumo Squat Pulses #glutefocusedworkout #legworkout #squatsbooty #gluteexercises #athomeworkoutideas #noequipmentworkouts

126 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Accessories First WORKOUT DETAILS: Hip Abductions/Adductions Seated Calf Extensions Standing Calf Raises Single Leg Leg Extensions Leg Press Hack Squat Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Traine

2 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Great quad pump, pushed it on hack squat even though I wanted to quit on the last set. Accessories first & did bands for abductions Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist & Personal Trai

1 like

Quad focused leg day

day 2 of my new program, let’s continue this bulk 1. quad focused leg press 3 x 8-10 2. shoulder press 3 x 8-10 3. quad focused leg press 2 x 10-12 4. lateral raises 2 x 10 then partials 5. leg extensions 2 x 10 then partials doing the 7

823 likes

A woman in a sports bra and shorts stands in a gym, with text overlay "Quad Focused Leg Workout Swipe —>". Gym equipment is visible on the green turf floor.

A HEVY app screenshot displays a quad-focused leg workout routine with exercises like lateral steps, leg press, and hack squats, alongside anatomical diagrams highlighting leg muscles.

A woman in a sports bra and shorts stands in a gym, looking slightly to the side. Gym equipment is visible on the green turf floor.

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Accessories first, the right way. Went really hard and squats were DIFFICULT. But we got it done in really good timing and pushed the effort! 👏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 📍

1 like

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Wasn’t feeling it today, haven’t been for about a week. Still hit it though, deloaded a bit on the harder exercises and hit barbell squats for the first time in a while. Good work 👏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘

2 likes

Glute Focused Leg Day Guide

Every lower body day I program includes 4 movement patterns to maximize growth and avoid plateaus: • Thrust • Hinge • Squat • Accessories I don’t follow a strict order for the first three (I rotate based on recovery and goals) but I never skip any of them. If your glute days feel hit or m

111 likes

Quad Focused Workout

Here’s your sign to stop skipping leg day 👀 This quad-focused workout had me feeling the burn in the best way 🔥 💥 Hack Squats: 3 x 8-10 💥 Leg Press: 3 x 8-10 💥 Split Squat Variation: 3 x 10-12 💥 Leg Extension: 3 x 10 💥 Hip Adduction: 3 x 12 Targeting the quads while still showing love to

35 likes

Quad Focused Leg Workout 🥳

Quad Focused Leg Workout 🥳 WORKOUT DETAILS: Barbell Squats Leg Press Single Leg Extensions Calf Extensions (4 sets x 8 reps & go heavy!) Share with friends & save for your next workout! I post my workouts daily, follow me for more! Personal Trainer @fitness1440_fxbg 🔥

3 likes

Quad Focused Leg Workout 👑 Accessories First

Quad Focused Leg Workout 👑 Accessories First WORKOUT DETAILS: (I was busy so I didn’t record everything, yall will be okay this time (even though this is the second time 🤣) Hip Abductions/Adductions Seated Calf Raises Standing Calf Raises Single Leg Leg Extensions Single Leg Leg Press N

1 like

strong girl quad workout 💪🏻 4x10.10.8.8 SM back squats (quad focused with feet elevated) SUPERSET 3x10 reverse lunges (feet elevated) 3x10 landmine squats with calf raise 3x10 sissy squats 2xFAILURE single leg kb calf raises 2xFAILURE leg extension follow @Maddy for more work

105 likes

A woman in black athletic wear takes a mirror selfie in a locker room. Text overlay reads 'workout split for leg growth 5 active days, 2 rest days', introducing a fitness routine.

A woman performs a quad-focused leg exercise on a leg press machine in a gym. Text overlay indicates 'Day 1: Legs quad focused PERIOD'.

A woman performs an upper body push exercise with dumbbells on an incline bench in a gym. Text overlay states 'Day 2: Upper Push chest, shoulders, triceps'.

LEG GROWTH - workout split

If your goal is to grow your lower body- here is a workout split that involves 5 days of training and 2 rest days! While training legs 3 times a week it is CRUCIAL that you prioritize rest and recovery by warming up, stretching, and taking your rest days! Growth also requires good sleep, a nutri

68 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Accessories First WORKOUT DETAILS: Hip Abductions/Adductions Seated Calf Extensions Standing Calf Raises Single Leg Leg Extensions Single Leg Leg Press Hack Squat Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Wome

2 likes

Quads focused leg day

#quadworkoutforwomen #quaddeload #quads #legday #for

28 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Did a really good warm up and glute activation, ripped the workout hard and didn’t let up until the very end. Did some sit ups today to change it up. Also used the squat machine again, I really like it for loading more weight. Swipe for full workout details! I post

0 likes

Glute-focused Workout

These exercises will grow your glutes and not legs! #fitness #glutes #gym #gymmotivation #gymlifestyle #fitnessmotivation

1314 likes

Quad Focused Leg Workout 🤯

Quad Focused Leg Workout 🤯 WORKOUT DETAILS: Hip Abductions/Adductions Barbell Squats Leg Press Single Leg Extensions Seated Calf Extensions Standing Calf Raises Overhead Standing Marches Jump Rope This video was kept at full speed to show tempo, usually I speed my videos up x2 Full

3 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Accessories First WORKOUT DETAILS: Hip Abductions/Adductions Single Leg Leg Extensions Leg Press Hack Squat Hanging Knee Raises Seated Calf Extensions Standing Calf Raises Full workout details in my last post! I post my workouts daily, follow me for more!

1 like

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Accessories First WORKOUT DETAILS: Hip Abductions/Adductions Seated Calf Extensions Standing Calf Raises Single Leg Leg Extensions Single Leg Leg Press Heel Elevated Smith Machine Squat Overhead Marches Full workout details in my last post! I post my worko

1 like

Quad Focused Leg Workout 🫡

Quad Focused Leg Workout🫡 WORKOUT DETAILS: Smith Machine Squats Single Leg Leg Press Single Leg Leg Extensions Seated Calf Extensions Standing Calf Raises Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 📍

4 likes

Glute Focused Leg Day: Smith Machine Only 🔥

My go to smith machine glute workout❤️‍🔥 1. Kas Glute Bridges: 4 sets X 7,7,7 - 7 bridges to - 7 second hold - 7 pulses 2. B-stance RDL's: 4 sets x 8-12 reps 3. Elevated Reverse Lunges: 4 sets x 10-12 reps 4. Squats: 4 sets x 12 reps 5. Glute Focused Step Ups: 4 sets x 10-12 reps

590 likes

Leg Day Workout

These quad-focused exercises are sure to make you feel the burn 🔥 Increase or decrease the weight based on your personal ability, but remember to PUSH yourself (we don’t build muscle by doing the same weight every set, babes) 🩷 Leg Extensions 🩷 Heel Elevated Barbell Squats 🩷 Split Squats 🩷

10 likes

My quad and glute workout

This workout was so quad and glute focused my legs and booty are still hurting till today… The workout: -3x12 leg extensions -3x12 squats -3x12 split squats (each leg) -3x12 hip thrusts -3x12 RDL’s -3x12 kick backs (each leg) -3x12 hamstring curls This one is a lower body BURNERRRR 🔥

77 likes

A person in a gym, wearing a black sports bra and shorts, flexing their biceps. Text overlay reads "Quad Focused Leg Workout Swipe -->". Exercise bikes and stability balls are visible in the background.

A workout plan titled "1 Quads/Glutes/Calves/Abs" from HEVY, listing exercises like Hip Abduction, Hack Squat, and Single Leg Extensions. Anatomical diagrams highlight leg and glute muscles.

A person in a gym, wearing a black sports bra and shorts, posing with one arm raised. Exercise bikes and stability balls are visible in the background.

Quad Focused Leg Workout 👑

Quad Focused Leg Workout 👑 Memorial Day lift. We came in the afternoon (hate it) went really hard and hit hack squat sissy squats for my main lift. Did 5 sets and then a weight drop set. Didn’t record everything but got a good few clips Swipe for full workout details! I post my workouts daily

2 likes

See more