Ready to Tackle Leg Day?

Leg day is a controversial topic. Some people love it, some people hate it, and some people don’t even do it! However, it is a necessary evil. Lower body workouts burn a ton of calories, boost muscle growth, increase power production, and prevent injury! Ready to get rolling? Check out this lower body workout below! Be warned: your legs may feel like jello at the end!

Warm Up:

The Workout:

  1. Trap Bar Deadlifts
    • Sets x Reps: 4 x 10-12
    • Rest Period: 1 minute
    • Execution:
      • Load a trap bar with desired weight.
      • Stand in the center of the trap bar with your feet hip distance apart.
      • Squat down and grasp onto both handles.
      • Keep your head forward and your chest up.
      • Drive through your heels, extending your hips and knees.
      • Keep a neutral spine – no rounding.
      • At the top of the movement, lower the weight back down to the ground.
  2. Dumbbell Romanian Deadlifts
    • Sets x Reps: 4 x 10 – 12
    • Rest Period: 1 minute
    • Execution:
      • Hold dumbbells down by your sides.
      • Your legs should be shoulder width apart, your knees bent slightly, and your torso straight.
      • Keeping legs where they are, lower dumbbells over the top of your feet.
      • Do not hyperextend your back (keep it straight).
      • Move forward, pretending that your are picking something off of the floor.
      • Continue movement until you feel a stretch in your hamstrings.
      • Reverse the motion by extending at your hips and waist.
  3. Walking Lunges
    • Sets x Reps: 3 x 12
    • Rest Period: 1 minute
    • Execution:
      • Hold a pair of dumbbells at your sides.
      • Stand with your feet just apart shoulder width apart.
      • Step forward with one of your legs, flexing both knees so that your hips drop.
      • Lower down until your back knee almost touches the ground.
      • Keep your posture upright.
      • Keep your front knee in line with your front foot.
      • Drive back up using the heel of your front foot.
      • Extend your knees to raise back up.
      • Step forward using your back foot.
      • Then, repeat on the opposite leg.
  4. Goblet Squats
    • Sets x Reps: 4 x 8-12
    • Temp: 4 seconds down. 1 second pause. 1 second rise.
    • Rest Period: 1 minute:
    • Execution:
      • Stand upright with your legs wider than hip distance apart, with your feet turned out slightly.
      • Hold a kettlebell at its handles; hold close to your chest.
      • Squat down LOW, until your hamstrings come into contact with your calves.
      • Keep your chest up and head up.
      • Drive back up through your heels, making sure your knees do not cave in (push knees out).
  5. Step Ups
    • Sets x Reps: 4 x 12 each side
    • Rest Period: 1 minute
    • Execution:
      • Stand up straight while holding a pair of dumbbells.
      • Place your right foot onto a platform such as a step or bench.
      • Step up by extending your right hip and right knee.
      • Using your heel, lift your body up and place your left foot on the platform.
      • Return to starting position by reversing the motion.
      • Repeat specified number of reps before completing the exercise on the other leg.
  6. Lateral Band Walk
    • Sets x Reps: 3 x 15 each way
    • Rest Period: 30 seconds
    • Execution:
      • Place a band around the lower portion of your legs.
      • Get into athletic position (knees and hips have a slight bend, feet are shoulder width apart, head and chest are up)
      • Take a lateral step to the right (SLOWLY).
      • Toes should be pointed forward.
      • Complete specified number of reps.
      • Once complete, switch to the other side and take lateral steps to the left for the specified number of reps.
  7. Glute Bridge
    • Sets x Reps: 3 x 15
    • Rest Period: 1 minute
    • Execution:
      • Lie on your back.
      • Bend your knees and place them hip distance apart.
      • Feet should be flat on the ground, “stacked” under your knees.
      • Squeeze your glutes and lift up your hips so that you are in a bridge position.
      • At the top of the movement, squeeze, and then return to starting position.

Cool Down

  • Get on the spin bike again for 5 minutes at a leisurely pace.
  • Quad Stretch: 1 minute each leg
  • Hamstring Stretch: 1 minute each leg
  • Runner’s Stretch: 1 minute each leg


Written by GUADS staff member Angelina with contributions from, 3v, strongrunner, GPS Human Performance, FIT, Mike Robertson, and, and

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