My go to leg day routine

2025/1/5 Edited to

... Read moreA productive leg day is essential not only for building strength but also for achieving a balanced physique. Key exercises such as hip thrusts, reverse lunges, and kickbacks are integral in targeting the glute muscles effectively. Implementing progressive overload by gradually increasing weights can enhance muscle growth over time. Additionally, paying attention to your form is crucial in maximizing your workout benefits and preventing injuries. Consistency is key; aim to include leg workouts in your routine at least once a week to notice significant improvements. Incorporate recovery strategies such as stretching and foam rolling post-workout to help alleviate soreness and improve flexibility. Remember, supporting your workouts with proper nutrition plays a vital role in your fitness journey. Ensure you consume adequate protein to aid muscle repair and growth post-exercise. Stay motivated and celebrate your progress, no matter how small, as you work towards your fitness goals.

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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
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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
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A woman from behind, wrapped in a towel, with text overlays 'LEAN & TONED UPPER BODY' and 'SLIM THICCCK LOWER BODY' with peach emojis, illustrating the fitness goals of the workout routine.
Text outlining workout strategies: prioritizing quantity over intensity, using moderate reps for the upper body, and training glutes and lower body to failure for muscle growth.
Further workout strategies are presented, including progressive overload for the lower body, focusing on compound movements, and reducing bicep isolation for a toned upper body.
4 Day Slim Thiccck Workout Routine: Grow a juicy 🍑
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Full Leg Day✨💙
Beginner friendly full leg day - oh, did I mention it’s dumbbell only?😏 Full Workout✨ 💙Deficit Goblet Squat - 4x10-12 💙B-Stance Bridge - 3x8-12 each 💙Hamstring RDLs - 4x8-12 💙Standing Abduction - 3x12-15 each 💙Close Stance Lunge - 3x10-12 each #legday #dumbbellonlyworkout #begi
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⋆. 𐙚 ˚ 𝐼𝓇𝓎𝓈 ˚ 𐙚 .⋆

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📌SAVE FOR YOUR NEXT LEG DAY! 📌🤌🏾
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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.
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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&#
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5 static stretches for after a leg day workout!!
What is a static stretch?? It’s a type of stretching with little movement and a constant hold for a period of time. It’s most commonly done after a workout, when the muscle are already warm. This allows for less chances are pulling/straining the muscle. 1. Straddle forward fold: spre
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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:
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Glute Focused Leg Day: Smith Machine Only 🔥
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LEG DAY ⬇️
1. Deadlifts- 2 warm up sets then 4 x 6-12 2. Leg press machine 3 x 10 plus a drop set of 10 after your last set (I did 12 and 12 for my drop-set but if I could go back I would have added weight and done 8 reps 3rd set with a 8 rep drop-set) 3. Bulgarian split squats 4 x 8-10 1. Leg curl
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Save My New 2Min Leg Day Warm Up Routine 🫶
#glowup #legdaywarmup #warmup #squat #pilates
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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
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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
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Full Leg Day Workout - Dumbbell Only💗
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QUAD FOCUSED LEG DAY
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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
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📝 I do 2-3 sets of 10–12 reps per machine 💧Rest 30–60 sec between sets 📈 Add weight slowly as you get stronger! 📅 Day 1 – Upper Body ➡️ Seated Row (back & biceps) ➡️ Chest Press (chest & triceps) ➡️ Ab Crunch Machine (core burn🔥) ➡️ Stairmaster Intervals (sweat. it. out.) 🍑 Day
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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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LEG DAY WARMUP EXERCISE 🫶
some of my favorites i typically pick 4 drills and do anywhere between 8 to 12 reps each. i really, try to go for exercises related to what you will be training afterwards such as good mornings before deadlifts.. 🚨workout program link in my bio 💥 #leg in & out #legdayforthegirlies
Sophie Jane

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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
Erika Quarles

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Quick Beginner Leg Day Workout
*Save this workout for your next leg day* Make sure that you stretch!!! 4sets of 12 Leg extension Leg curl Glute Press (12 each leg) Leg press Back extensions If you’re new to the gym and lifting weights, then machines are a great way to ease your body into it. ✨Tip: if you’ve n
Que

Que

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A woman in yellow leggings and a white top, wearing headphones, poses in a gym. Text overlays read "*THAT GIRL* GLUTE DAY" and "the best," with a small graphic saying "grow ur glutes." The background shows gym equipment.
A woman in yellow leggings and a white top performs Romanian Deadlifts (RDLS) with dumbbells in a gym. Text overlay indicates "RDLS 4x10." She is bent over, holding dumbbells, with gym equipment in the background.
A woman in yellow leggings and a white top performs hip thrusts on a gym machine. Text overlay indicates "HIP THRUST 4x10." She is positioned on the machine, pushing up with her hips.
THAT GIRL leg day routine
this is my beloved leg day routine that i’ve been doing consistently for the last two years. i swear by it and do it 2-3 times per week, and the results have been absolutely insane! it’s all about staying consistent and pushing yourself to go heavy to build strength and muscle. i’ve seen so much pr
mari qadri

mari qadri

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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
hi! im reis 🤍

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Planet fitness: leg day🦵🏽🔥
LEG DAY at PLANET FITNESS When I get to the gym, I always stretch for a few minutes! This is key to help reduce injuries. After stretching, I go on the stairmaster for about 10 minutes, sometimes more. Lifting: Squats 4 sets of: 10-12 reps, 8-10 reps, 6-8 reps, 4-6 reps. Make sure t
gabriella 🦋💌

gabriella 🦋💌

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Leg day routine! 💞
No one is coming for you, but yourself! I LOVE a good leg day and you best believe my weeks always start with leg day to get me motivated for the rest of the week 👏🏼 #fitnessroutine #gymroutine #gymoutfit #momswholift #gymmom
Adriana Magaña 🎀 Hot Señora

Adriana Magaña 🎀 Hot Señora

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My leg day routine
I do this 3x a week, no need to overcomplicate it
lemon3758122648

lemon3758122648

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Leg day
LOCK IN & LIFT 🤎 Details : • RDL 3x 8 • Paused Hip thrust 4x 8-10 • Bulgarian Split squat 4x 8 • Seated leg curl 3x 8-10 • Superset : Back hyperextensions 3x 20 (10 weighted + 10 bodyweight)??? #legworkoutforwomen #legdayroutine #fitnesscoach
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Ayeshaaa

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LEG WORKOUT ROUTINE 💪🏼✔️
#gym #legworkouts #legdayroutine #glutegains #legday🍑
Cloe.mae

Cloe.mae

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Leg Day Mobilty Routine ✨🤍
Improving our lifts with mobility streches is the name of the game!🩷🎀 30-45 sec. each movement Don't snooze on leg day vibes! Leg mobility and dynamic stretches aren't just workout warm-ups, they're your secret sauce for prefectung your lifts. Think of it as your body's way of s
Takijah Rasheed

Takijah Rasheed

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