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Help me structure my leg day please?

2 replies

koalabearr · 29/11/2023 13:06

I feel like I need to add more structure to my leg days rather than making it up as I go.
These are the mix of lower body exercises I do and like, how shall I structure them across 2 lower days per week please?
Really want to improve my glutes!

Barbell squat
Hack squat
Leg press
Hip thrust
Step ups
RDL
Hamstring curl
Leg extension
Any type of dumbbell squat/lunge

Flowers
OP posts:
GrumpyGinger · 29/11/2023 13:18

I split my leg days into
Glutes & Hamstrings
Quads & Calves

Doing 4-6 exercises well is better than doing 10 exercises and not pushing yourself. You're also better dong the same exercises consistently rather than changing it up week on week.

My sessions would look something like:
Glutes/Hams

  1. Cable kickbacks. I do standard kick backs and side (median?) kicks. These are best done at the start or end of a session
  2. Hip thrust/Glute bridge
  3. RDLs. I like single leg RDLs, supported by a bench as I have bad knees but there are many variations
  4. Hamstring curl to failure
  5. Weighted lunges to finish
(Bulgarian splits are a winner for Glutes but they make me want to die. Worth trying though)

Quads/Calves

  1. Leg Press. Select correct foot position to increase quad targeting whilst also ensuring you're comfortable.
  2. Hack squat
  3. Barbell squat
  4. Leg extension
  5. Calf raises either on the calf machine if your gym has it but can also be done on a standard leg press if you position your feet correctly.

Stair master for a 5 minute finisher on both sessions is good cardio but also good for glutes & legs!

FarEast · 29/11/2023 17:38

Hmmm, I'd be starting with back squats/bar bell squats - the big compound lift first. Then probably lunges and step ups - weighted lunges (sandbag on my back) and step ups either weighted or very very slowly (which is harder, to be honest). I like functional training, so I'd probably put some sled runs in there as well - you can push (calves) or pull (quads and glutes).

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