Complete leg workout plans for quads, hamstrings, and glutes
Discover the best leg workouts for building size, strength, and power. Get step-by-step guides for squats, deadlifts, and leg presses. Track your leg workouts with Spotwell's AI rep counter and form analysis.
Track Leg Workouts with Spotwell →Start with 5-10 minutes of light cardio and dynamic stretching. Perform bodyweight squats and lunges to activate the leg muscles.
Begin with back squats or front squats. Perform 3-4 sets of 6-8 reps with heavy weight to build leg strength.
Follow with leg press or hack squats. Perform 3-4 sets of 8-12 reps to target the quadriceps.
Include Romanian deadlifts or hip thrusts. Perform 3-4 sets of 8-10 reps to develop the posterior chain.
Finish with leg extensions, leg curls, and calf raises. Perform 2-3 sets of 12-15 reps each.
Sets: 3-4
Reps: 6-8
Rest: 3-4 minutes
The ultimate leg builder. Targets quads, glutes, and hamstrings. Keep your core tight and drive through your heels.
Sets: 3-4
Reps: 8-10
Rest: 2-3 minutes
Targets hamstrings and glutes. Keep your back straight and hinge at the hips.
Sets: 3-4
Reps: 10-12
Rest: 2 minutes
Quad-focused movement that allows for heavy loading. Great for building leg size.
Sets: 3
Reps: 10-15
Rest: 90 seconds
The best glute builder. Drive through your heels and squeeze your glutes at the top.
Training legs about twice per week generally beats a single weekly session because it spreads volume out and keeps each workout productive. Aim for roughly 10 to 20 hard sets per week across quads, hamstrings, and glutes. Because legs are demanding, give yourself at least 48 to 72 hours of recovery between heavy sessions.
Squats are the foundation for overall leg size, hitting quads, glutes, and hamstrings at once. Pair them with a leg press or hack squat for quad volume, Romanian deadlifts and hip thrusts for hamstrings and glutes, and leg curls and calf raises to finish. Loading these compound movements progressively is the key driver of growth.
Hamstrings and glutes respond best to hip-hinge and hip-extension movements like Romanian deadlifts, hip thrusts, glute bridges, and leg curls. Focus on feeling the stretch at the bottom of a Romanian deadlift and a hard squeeze at the top of a hip thrust. Training these with 8 to 15 reps builds both size and posterior-chain strength. Spotwell can auto-count your reps with the iPhone camera so you stay in the right range on hip thrusts and curls.
For most people, squatting to at least parallel, where the hip crease drops to knee level, maximizes muscle activation and is safe when done with good form. Going deeper is fine if you can maintain a neutral spine and control, and it can further recruit the glutes. Only limit your depth if mobility or pain forces you to, and work on ankle and hip mobility over time.
Legs are skipped because heavy squats and lunges are uncomfortable and take longer to recover from than upper-body work. Skipping them leads to a disproportioned physique and misses out on strength, athleticism, and the large hormonal and metabolic benefits of training big muscle groups. Training legs at least twice a week keeps your development balanced.
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