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Intermediate Leg Workout

Jamie July 18, 2023

Exercise 1: Barbell Back Squats
Start by placing a loaded barbell across your upper back, resting it on your traps.
Stand with your feet shoulder-width apart, toes slightly turned out.
Slowly lower your body by bending your knees and pushing your hips back.
Aim to bring your thighs parallel to the floor or slightly lower.
Drive through your heels to return to the starting position.
Perform 3 sets of 8-10 reps.

Tip: Keep your chest up and maintain a neutral spine throughout the movement.

Exercise 2: Romanian Deadlifts
Begin by standing with your feet hip-width apart and a barbell in front of your thighs.
Keeping a slight bend in your knees, hinge at your hips and lower the barbell down your legs.
Lower the barbell until you feel a stretch in your hamstrings, ensuring your back remains straight.
Engage your hamstrings and glutes to return to the starting position.
Perform 3 sets of 10-12 reps.

Tip: Focus on maintaining a strong core and keeping the barbell close to your body throughout the movement.

Exercise 3: Bulgarian Split Squats
Stand with one foot positioned on a bench or elevated platform behind you, while the other foot remains planted firmly on the ground.
Lower your body by bending your front knee and lowering your back knee towards the ground.
Aim for a deep stretch in your front leg, then push through your front heel to return to the starting position.
Complete all reps on one leg before switching to the other.
Perform 3 sets of 10-12 reps per leg.

Tip: Keep your torso upright, and focus on engaging your glutes and quads to power through each rep.


Exercise 4: Leg Press
Sit on a leg press machine with your back pressed firmly against the backrest.
Position your feet shoulder-width apart on the platform, with your knees aligned with your toes.
Push the platform away from you by extending your knees and hips until your legs are almost fully extended.
Lower the platform under control until your knees are bent at a 90-degree angle.
Push through your heels to return to the starting position.
Perform 3 sets of 12-15 reps.

Tip: Adjust the seat and foot placement to target different areas of your legs, such as placing your feet higher on the platform to emphasise your quads.

Exercise 5: Calf Raises
Stand on an elevated platform with your toes on the edge and your heels hanging off.
Slowly raise your heels as high as possible, focusing on contracting your calf muscles.
Hold the top position for a second, then lower your heels back down.
Perform 3 sets of 15-20 reps.

Tip: To increase the challenge, perform the exercise with one leg at a time or hold a dumbbell in one hand while performing the calf raises.
Remember to warm up properly before starting the workout and listen to your body. If any exercise causes pain or discomfort, consider adjusting the weight or seeking guidance from a fitness professional.