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1. SQUATS
3 Sets of 10–12 Reps
A foundational compound movement that targets your quadriceps, glutes, hamstrings, and core.
How to perform:
Stand with feet shoulder-width apart.
Keep your chest lifted and core engaged.
Push your hips back and bend your knees to lower down.
Lower until thighs are parallel to the floor.
Drive through your heels to return to standing.
2. LEG PRESS
3 Sets of 10–12 Reps
A controlled machine-based movement that primarily targets the quadriceps and glutes.
How to perform:
Sit with your back flat against the pad.
Place feet shoulder-width apart on the platform.
Lower the weight by bending your knees to about 90 degrees.
Press through your heels to extend your legs without locking your knees.
3. LUNGES
3 Sets of 10 Reps (Each Leg)
A functional movement that improves balance while targeting glutes, quadriceps, and hamstrings.
How to perform:
Stand tall holding dumbbells at your sides.
Step forward with one leg.
Lower until both knees are bent at roughly 90 degrees.
Push through your front heel to return to standing.
Alternate legs.
4. LEG EXTENSTIONS
3 Sets of 12–15 Reps
isolation exercise that specifically targets the quadriceps.
How to perform:
Sit upright with your back firmly against the pad.
Position the lower pad just above your ankles.
Extend your legs upward until they are straight.
Pause briefly at the top.
Lower the weight slowly and with control back to the starting position.