95 followers

Follow

Follow

Follow

1/6

0 saved

4

Leg day workout

Leg day workout! Feeling great, got a few focused workouts for my legs and was able to increase weight or reps for each exercise.

MTS Kneeling Leg Curl: 100lbs, 10; 110lbs, 2x8

Single Leg Calf Raises: 220lbs, 10; 230lbs, 10; 240lbs, 10

V-Squat: 315lbs, 3x8

#legday #legworkouts #lowerbodyworkout #bodybuilding

GoodLife Fitness

2025/12/2 Edited to

Leg day workouts are key for developing strength, endurance, and muscle tone in your lower body, which supports overall fitness and daily activities. In this workout, targeting different muscle groups like hamstrings, calves, and quadriceps can help balance development and prevent injury. The MTS Kneeling Leg Curl effectively isolates the hamstrings, promoting muscle growth and joint stability. Progressively increasing the resistance from 100 lbs to 110 lbs, while maintaining good form, is essential to strength gains. Incorporating Single Leg Calf Raises with heavy weights (220 to 240 lbs) strengthens the calves, improving ankle stability and sprint performance. Performing these unilaterally also helps correct imbalances between legs. The V-Squat is a compound exercise engaging quadriceps, glutes, and core muscles simultaneously. A load of 315 lbs in 3 sets of 8 reps indicates a solid focus on hypertrophy and strength while maintaining controlled movement for safety. Recording total workout time and volume, as seen in the Garmin stats, supports tracking fatigue management and progression. Consistency, proper warm-up, and a balanced cool-down routine are important to optimize recovery and reduce injury risk during demanding leg sessions. To maximize results, complement this routine with mobility exercises and adequate nutrition. Sharing progress via hashtags like #legday and #legworkouts also provides motivation and community support for your fitness journey.

Related posts

easy quick leg workout

here’s a quick workout!! if u have any questions or suggestions pls reach out in the comments!! have a great day #work out 💪 #summerbod

111 likes

A woman takes a mirror selfie in a locker room, with text overlays indicating a "WORKOUT SPLIT" that is "5X A WEEK" and "LEG GROWTH FOCUSED."

A woman poses in a gym mirror, showcasing Day 1 of her workout split focusing on hamstrings and glutes, including exercises like hip thrusts, dumbbell RDLs, cable kickbacks, lying leg curls, and hip abductions.

A woman takes a mirror selfie in a gym, displaying Day 2 of her workout split for back and biceps, featuring exercises such as assisted pull-ups, T-bar rows, lat pull-downs, seated cable rows, cable rope curls, dumbbell curls, and rear delt flies.

Workout Split for Leg Growth ✨🍑🤩

5 day workout split for leg growth! I recommend training legs 2-3x a week if you are looking for growth and development, but with training legs so often, you also need to make sure you are giving your body adequate amount of rest in between training sessions, I recommend something like 3 days on

84 likes

Workout for Leg day 🦵

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

718 likes

shy girl (dumbbell only) leg workout ✨

leg workout that only requires a pair of dumbbells - perfect if you’re new in the gym! wearing Paragon Fitwear leggings (dc: KELSXO to save 11%) 🍋 #legworkout #dumbbellworkout #workoutmotivation #gymworkout #beginnerworkout

1124 likes

🔥 Booty & Leg Day Workout 🍑💪

🔥 Booty & Leg Day Workout 🍑💪 Save this for your next gym session! This lower body workout is perfect for growing your glutes while strengthening your legs. Let’s get strong, ladies! 💖✨ 🌟 Workout Breakdown: 1️⃣ Warm-up: 10 min incline treadmill 🚶‍♀️ 2️⃣ Stretch! Don’t skip it! 🧘‍♀️ 3️⃣ Hi

33 likes

#legworkout #fitnessgoals #health

817 likes

shy girl leg workout

if you want an effective and minimal equipment FULL leg workout, this is it! Your workouts don’t have to be complicated, they just have to be thorough and intentional! Placing priority on form, time under tension, and intensity through weight and rep counts is key! Try this out on your n

146 likes

STEAL MY LEG WORKOUT FOR THIS PUMP

#legdayroutine #legday🍑 #legworkoutvideo #gymoutfit #legworkoutroutine

246 likes

Leg Workout if you're on a time crunch

We don't always have time for a long workout, so here's an effective leg day that won't take you more than 45 min! Leg extension:(3 sets of 8-12 reps) - Adjust the seat height, and the ankle pad height + distance, until they feel comfortable - Extend your legs straight, squeezing t

29 likes

Leg Day Workout

Here’s my quick and easy leg day routine! I am preparing to compete in my first bodybuilding show in the next few months. In addition to a strict and healthy diet, workouts are the most important part of the prep. Leg day can be repetitive and boring sometimes, so adding super sets and lots o

1 like

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

A woman in athletic wear sits on a workout bench in a gym, with dumbbells on the floor. The image introduces a 'shy girl leg workout (45 min)' that only requires dumbbells, as indicated by the text overlay.

Two side-by-side images show a woman demonstrating RDLs with a pause, holding dumbbells. The text specifies 'RDLs w/ pause, 3 sets of 10-12 reps,' with instructions to push hips back, pause for 3 seconds at the bottom, and push hips forward to stand.

Two side-by-side images show a woman performing a single leg RDL with a dumbbell. The text indicates 'single leg RDL, 3 sets of 8-10 reps,' with instructions to hold a dumbbell on the working leg side and use the back foot for balance.

Shy Girl Leg Workout (45 min, dumbbell only)

Here are the exercises with sets and reps! RDLs w/ pause: 3 sets of 10-12 reps - Push your hips back toward the wall behind you - Pause for 3 seconds at the bottom (increasing time under tension) - Stand back up by pushing your hips forward Single leg RDL: 3 sets of 8-10 reps - Hold a dum

48 likes

Core and leg workout

#legworkoutvideo #legworkouts #blackwomenwhoworkout #legworkoutday #summerbod

243 likes

A woman in blue workout gear and headphones stands in a gym, with text overlay "DUMBBELL ONLY Leg Day!". She is facing away, looking at her reflection in a mirror.

A woman in blue workout attire performs dumbbell squats, holding two dumbbells at her shoulders. The text overlay indicates "DB Squats 4 x 12 Reps".

A woman in blue workout clothes performs lunges, holding a dumbbell in each hand. She is in a lunge position with her back knee near the floor. The text overlay specifies "Lunges 4 x 10-12 Reps".

Dumbbell only leg workout to try at home!

Dumbbell only leg day🔥 Try this out if you want to tone your legs and grow your glutes at home or in the gym🫶🏼 Exercises: 1. DB squats - 4 x 12 reps 2. Lunges - 4 x 10-12 reps 3. 1 and 1/2 sumo squats - 4 x 12 reps 4. Elevated goblet squats - 3 x 12 reps 5. Body weight pulses - 3 x 10-20 r

252 likes

Home Workout — Leg Day

#legworkouts #homeworkout #legday #legdayworkout

791 likes

Leg transformation workout!

This is for all my ladies who need a good leg workout to help with getting a solid leg transformation. Whether you're looking to tone your legs, get summer ready, or keep your amazing curves.. this is for you! 1) RDL: 3 sets of 10-12 reps 2) Bulgarian split squats: 3 sets of 10 reps 3) Leg

84 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

workout split idea for leg & glute growth

my current workout split to focus on growing my legs and glutes! usually my week will look something like this: monday: quads & glutes tuesday: shoulders wednesday: glutes and hamstrings thursday: rest friday: back saturday: quads and hamstrings sunday: rest #lemon8partner #l

541 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

319 likes

A woman in athletic wear takes a mirror selfie in a gym locker room, with the text 'steal my leg day' overlaid. She is wearing a white t-shirt, light shorts, and sneakers, standing in front of lockers.

My Current Full Leg Day Workout

If you want to build your legs, but aren’t you aware to start try this full leg day – it hits quads, glutes, with a little bit of hamstrings. Focus on medium to heavy weights and as the reps increase lower the weight while still keeping it challenging. You always want your last want 1-2 reps to fee

26 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

242 likes

Leg Day Workout

⌚️Time needed: ~55 minutes (4 sets): 1a: Heel Elevated Goblet Squat (8 reps) 1b: Feet Elevated Weighted Glute Bridge (10-12 reps) 2: Step Up (3 x 7 reps each) (3 sets): 3a: Front Foot Elevated Split Squat (8 reps each) 3b: Kickstand RDL (8 reps each) 4: Quad Extension (3 x 8-

24 likes

A woman in gym attire takes a mirror selfie, with text overlay 'QUAD AND HAMSTRING workout' indicating the focus of the routine.

A woman performs leg presses on a red gym machine, with text overlay 'LEG PRESS 5x12,10,8,8,15' detailing the sets and reps for the exercise.

A woman performs V Squat Good Mornings on a gym machine, bending forward, with text overlay 'V SQUAT GOOD MORNING 4X10-12' showing the exercise details.

toned leg workout

my current leg workout to hit the quads & hams! ive been doing higher volume workouts recently with a huge focus on form & mind muscle connection over weight. the results have been insane, so give it a try 😮‍💨 #lemon8partner #legworkout #quadworkout #legdaygymfit #quadworkoutfor

83 likes

A person in a black cropped hoodie and shorts takes a mirror selfie, showcasing their glutes. Yellow text overlay reads "Lets Grow our GLUTES," promoting a glute-focused workout.

A black background displays a white text list detailing a "Leg Day" workout routine. It includes Barbell squats, Leg curls, Leg extensions, Leg press (glute focused), and Calf raises with specified sets and reps.

A person in a grey hoodie and black shorts takes a mirror selfie in a gym locker room. Yellow numbered text overlays provide fitness tips: "① stay hydrated," "② get enough food food = fuel," and "③ get enough sleep! recovery is key."

Build that Booty! Leg Day Glute Focused Workout

Here's the breakdown: Barbell Squats (2 sets of 6-10 reps): This is a classic leg exercise that hits all the major muscle groups in your lower body, with a special emphasis on your glutes! Focus on keeping your core engaged and your back straight to target those glutes. Leg Curls (2 sets

17 likes

A black background image displaying a 'SHY GIRL WORKOUT LEG DAY' routine in yellow text. It details treadmill intervals, RDLS, Leg Press, Hip Adduction, and Stair Master exercises with sets, reps, incline, speed, and duration, concluding with a reminder to stretch. The bottom includes 'lemons @thatssojaylaa'.

EASY LEG DAY WORKOUT✨

Need a good shy girl/beginner friendly leg day workout? i got youuu (: #Fitness #workoutroutine #beginnerworkout

25 likes

A top-down view of gym equipment including two dumbbells, a water bottle, and a person's legs in athletic wear and sneakers, with text overlay "Leg Day Workout :)" and "SWIPE".

Leg Day Workout :)

Hey girlies! This is my personal leg day routine when I’m feeling motivated :) the amount of weight is what I can manage at the moment, but I highly recommend doing what you find most comfortable. Try this routine and let me know what you think!! 🫶🏼 #workout #gym #gymgirl #legday #worko

145 likes

Power-building leg workout

What is power-building? Power-building refers to a style of training that combines powerlifting and bodybuilding. Powerlifting focuses on getting stronger in 3 main movements: deadlifts, squats, & bench press. Bodybuilding focuses on gaining muscle in an aesthetic way. By combining the

37 likes

A woman in a gym takes a mirror selfie, highlighting her legs and glutes with pink outlines. The image features text 'smith machine ONLY FULL LEGS' and 'Lemon8 @juliana.paige', indicating a full leg workout using only a smith machine.

A woman performs a close stance squat on a smith machine, viewed from behind. The text overlay specifies 'CLOSE STANCE SQUAT (quad focus) 2 x 8-10 2 X 10-12' for a leg workout.

A woman performs a sumo squat on a smith machine, viewed from behind. The text overlay specifies 'SUMO SQUAT 2 x 8-10 2 X 10-12' as part of a leg workout routine.

FULL LEG WORKOUT

Burn out your legs if you’re short on time and shy or strapped for equipment! Use a weight where you are close to failure or reaching failure at the final reps of every set! If the set has a higher rep range use a lower weight and vice versa, for lower reps use a higher weight! Push you

158 likes

A person in a red sports bra and shorts takes a mirror selfie in a gym, with the text overlay "20 MIN POST LEG DAY STAIR MASTER WORKOUT." The background features dark, textured walls and mirrors.

20 min post leg day stair master workout

This is perfect after leg day and great for fat burn because it hits the sweet spot between results and recovery for your body and goals! if you already train hard, moderate StairMaster gives you extra calorie burn without sabotaging leg gains, It keeps blood flowing through worked muscles, which

126 likes

#legday🍑 #legdaywork #legworkouteveryday #summerbod #bodytransformation #Lemon8Diary #healthylifestyle2024

36 likes

Leg Day Quads Workout

👏🏻Time Needed: 40 minutes 1: Chest Press (4 x 6-8 reps) 2: Closed Grip Chest Press (3 x 8-10 reps) 3: Skull Crusher (3 x 8-10 reps) 4: High Chest Fly (3 x 8-10 reps) 5: Tricep Pulldown (3 x 10-12 reps) (3 sets): 6a: Push-Up with Lift-Off (6-8 reps) 6b: Single Arm Tricep

13 likes

A split image showing a woman's 'before' and 'current' physique, highlighting her glute and leg growth. The image emphasizes her current workout split for lower body development.

A woman posing in a mirror, with text detailing her leg workout split: 'LEGS: 3 times per week', including 'Monday: quads & glutes', 'Wednesday: glutes & hamstrings', and 'Friday: full legs'.

A woman taking a mirror selfie, with text outlining her upper body workout schedule: 'UPPER BODY: 2 times per week', specifically 'Tuesday: back & shoulders' and 'Saturday: full upper body'.

workout split for leg and glute growth

here’s my current workout split to focus on growing my lower body! i’m a wellness competitor, so building my legs and glutes is my main focus. Monday: quads & glutes Tuesday: back & shoulders Wednesday: glutes & hamstrings Thursday: rest (yoga and/or cardio) Friday: full legs

91 likes

See more