The PERFECT Leg Workout (Sets and Reps Included)

  • Published: 24 February 2019
  • The perfect leg workout must consist of compound exercises for the quads, glutes and hamstrings while not overlooking the smaller muscles of the hips and our ability to train in all three planes. In this leg workout, you will find that we overlook no component of upper leg training and get you training like an athlete in the process.

    As with all videos in this perfect workout series, the goal here is to make sure you will build not only size by following these leg exercises but strength and explosiveness as well. This starts as always with a compound movement for the legs, and there is none better than the squat. While warming up to perform the squat the key is not to exhaust yourself more than necessary. Too many times, people perform too many warmups, cutting into energy reserves for their working sets.

    What you should do instead, is do a few reps with your sub-working weight to loosen up your joints. Just before starting your first work set, perform one touch-up set with about 10 percent more than what you will be using for your workout. Perform just 1 to 2 reps here to prepare the nervous system and neurologically “lighten” the load that is to come.

    Work your way from sets of 5 to a set of 25 grueling reps on the squats before moving onto the next component of this leg workout; the posterior chain compound exercise.

    Here you have two choices. You can either do the barbell hip thrust or the glute ham raise. Keep in mind, because you will be able to significantly load the barbell hip thrust more than you will the glute ham raise, you will want to opt for this exercise if your main goal is training for strength. That said, if you are looking to get more active engagement of the hamstrings through their concentric range of motion, then you will want to do the GHR since it contributes in areas that the hip thrust only isometrically challenges.

    The next exercise is the hi/low dumbbell bulgarian split squat. This is a necessary component of any athletic lower body training approach because it is a unilateral exercise. Not only do the dynamic stability benefits shine through here but it challenges the body in the frontal plane in ways that traditional bilateral training via squats cannot do. Alternate the position of your torso on each rep to ensure you hit both the quads and the glutes more effectively on each rep.

    The TKE Drop Lunge is a great way to ensure resistance through terminal knee extension. Now, it is important that you understand that there is no way to isolate the medial or inner portion of the quads during an exercise. What you can do however is ensure that this separately innervated head of the quads gets full stimulation by going to a full lockout position of extension on every rep. We can overload that with the addition of the band as well.

    Next, no perfect leg workout would be complete without the additional focus on the inside and outside of our legs. The adductors are hit tremendously well with the Goblet Adductor Lunge shown in this video. Don’t just step back up to the top, but slide or squeeze your legs together to get yourself back to a standing position. This will light up the all important adductor muscles on the inside of your thighs and help you to build the strength needed.

    Finally, you have to hit the outside abductors of your legs as well. This can be accomplished with the finisher shown. The hip band ladder requires that you work your way up to 10 reps in each direction of a side step while making sure to keep your toes pointed straight ahead at all times. This will strengthen the outside of your legs, which is an area that tends to be very weak.

    For the complete sets and reps of every exercise of this workout, be sure to check the end of the video where I include all of the information. For more complete workouts that are laid out step by step and put the science back into training along the way, be sure to head to the link below and get the ATHLEAN-X Training Systems. Start training like an athlete and start looking like one fast.

    For more videos on how to build bigger legs and the best leg workouts without equipment, be sure to subscribe to this channel via the link below and turn on notifications so you never miss a new video when it’s published.

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Comments • 4 012

    ATHLEAN-X™   7 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Poor man`s gym
      Poor man`s gym  2 weeks back

      30 Days!? Get a bike and be late from work. I`ve been doing it for the last 7 years with great results.

    • Matthew White
      Matthew White  3 weeks back

      why are there no calf workouts?

    • Julien Alexander
      Julien Alexander  4 weeks back

      Is there an alternate workout for the hip band ladder if you don't have a bands?

    • St- Valantyne
      St- Valantyne  1 months back

      I like to run at least 2x a week what’s the best way to incorporate it on my leg day?

      I’m tryna shake things up but finding it hard to run after all this lol or even before fml.

    • Crystal Ross
      Crystal Ross  2 months back

      You should draw on yourself with eyeliner or Crayola markers made for kids that aren't toxic. Thanks for the videos.

  • 27 yo observer
    27 yo observer  1 days back

    I don't get it!?

    Which is correct name of that exercise (lunge or squat)?

    • eoin68
      eoin68  2 days back

      Hello, I have a question about my calf growth if anyone can help me. I was born with clubbed feet which meant my feet came out backwards when I was born. When I was 1 years old I had surgery on both feet to get them the normal way around. I never had a problem after that but because of this I was left with extremely skinny calves and ankles, not proportionate to my upper legs or body. I have muscular upper legs and arms etc but my calves and ankles were extremely skinny. I had calf implant surgery almost a year ago and it did improve my calves a lot but my ankles and calves are still quite skinny compared to the rest of my body. I'm hoping that maybe workouts might improve this but I'm wondering if anyone knows if it's even possible for me to gain much muscle there since I have implants and my normal calves and ankles are naturally extremely skinny looking. Any advice would be really appreciated! Thanks.

      • Dixon Pinto
        Dixon Pinto  2 days back

        shouldnt plyometrics be done with fresh legs?

        • lemuel williams
          lemuel williams  3 days back

          is dat 4 x 5 by 5 by 10 by 25 mean that is 20 plus 20 plus 40 plus 100? cause im seeing ah multiplier of 4

          • Shah Rukh Khan
            Shah Rukh Khan  3 days back

            Whenever I do glute ham raise it feels like am working more on my lower back then my glute what could I be doing wrong..?

            • Shelton Poteat
              Shelton Poteat  4 days back

              How many days should I allow my legs to rest before doing this workout again?

              • R. Margarita
                R. Margarita  5 days back

                what does 4 x 5rm, 10rm 10 rm, 25 rm... mean?

                • R. Margarita
                  R. Margarita  4 days back

                  @kazukaI do my squats with free weights...right now I'm lifting 15 lbs plates ..I guess 70 lbs total with the bar..but I do 15 reps x 3...I had stopped lifting for a few months and now I' back lifting. I used to lift or squat up to 175 lbs... I'm working my way up again. My husband says that my body has muscle memory because he is already noticing the muscles in my legs!

                • kazuka
                  kazuka  4 days back

                  Rm means reps max so you do the squats with weight with which you can only do 5 reps i think

              • blair chandler
                blair chandler  5 days back

                It burned soooo good.. im definitely going to implement this into my work outs... keep up with the good work you do fam

                • Seva 123
                  Seva 123  5 days back

                  Why so many reps in the lunges and split squats and not lower reps with heavier weight or with a plyometric element?

                  • Nicole
                    Nicole  6 days back

                    starts at 2:55

                    • Josh Schwarzbauer
                      Josh Schwarzbauer  1 weeks back

                      The jumping lunges really hurt my knees just to think about. I can barely do regular lunges through the knee pain. Wow.

                      • h. brandon
                        h. brandon  1 weeks back

                        Wait so for the the squat I do 4 sets of 5,4 sets of another 5 and 4 sets of 10 and 4 sets of 25 ?

                        • Santino
                          Santino  2 days back

                          No it’s just 4 sets total

                      • h. brandon
                        h. brandon  1 weeks back

                        What does +10% mean

                        • h. brandon
                          h. brandon  1 weeks back

                          Wait for the box squats do I go heavyweight and then take of a little weight and do it with out the box ?

                          • Lya9out Wahib
                            Lya9out Wahib  1 weeks back

                            Thanks a lot from Morocco

                            • 5KD
                              5KD  1 weeks back

                              Why am I addicted to exercise ?

                              • SSRV1
                                SSRV1  1 weeks back

                                Most of the exercises aren't practical since a lot of the gyms don't even have the equipment. In the end, we're stuck doing leg extensions which according to your other video is bad for you

                                • Santino
                                  Santino  2 days back

                                  You need to find a better gym. Most gyms have all the equipment listed here

                              • bryce colwell
                                bryce colwell  1 weeks back

                                im really weak on the single leg, and heavy. i cant do that jumping thing. what could i do to help build to that?

                                • Mayank Uppal
                                  Mayank Uppal  1 weeks back

                                  Any problem if i do squats on smith machine?

                                  • Hary Kapoor
                                    Hary Kapoor  1 weeks back

                                    Without the free range of motion you get with a regular bar, a smith machine is going to do nothing but put more stress on your back than your legs

                                • K- -G
                                  K- -G  1 weeks back

                                  Pause at 5:54, you’re welcome😉

                                  • Tommy Edge
                                    Tommy Edge  1 weeks back

                                    Has he had a stroke his face is twisted like a stroke victim

                                    • qwerty
                                      qwerty  1 weeks back

                                      The men on here asking to see his ass are gross. Get help.

                                      • Ape X
                                        Ape X  1 weeks back

                                        If shoulders get muscle markers, glutes should get em too!

                                        • Stronzo EltoRonto
                                          Stronzo EltoRonto  2 weeks back

                                          Just in case i am not wrong e.g. 5,5,10,25 is one set?

                                          • Cristhian Dalmazzo
                                            Cristhian Dalmazzo  2 weeks back

                                            What about the calves?

                                            • Tito Real
                                              Tito Real  2 weeks back

                                              Too complicated.

                                            • Oskari Rekola
                                              Oskari Rekola  2 weeks back

                                              i’m getting called chicken leg at school and i really need this

                                              • Aurimas Kriauciukas
                                                Aurimas Kriauciukas  2 weeks back

                                                Why aren't calves included in the workout?

                                                • Daniel Staggers
                                                  Daniel Staggers  2 weeks back

                                                  What is your take on front squats?

                                                  • eDoubleD Productions
                                                    eDoubleD Productions  2 weeks back

                                                    go to school to get a masters degree in this workout philosophy. After completion you need many years of field study and then when you are about 65 you can start this workout to achieve maximum benefit (at least that of a 65 year old person).

                                                    • K Man
                                                      K Man  2 weeks back

                                                      Amazing 👍

                                                      • Karson XS
                                                        Karson XS  2 weeks back

                                                        this is so confusing

                                                      • Mazhar Irani
                                                        Mazhar Irani  2 weeks back


                                                        • Sebastian Rapuano
                                                          Sebastian Rapuano  2 weeks back

                                                          Could you do this at home in the early morning 3-4 times a week maybe without any weights? I am a soccer player and am looking to improve my strength and speed.

                                                          • PatrickFit
                                                            PatrickFit  2 weeks back

                                                   Please watch

                                                            • David O'Connor
                                                              David O'Connor  2 weeks back

                                                              He used to take steroids

                                                              • Anirvin Vaddiyar
                                                                Anirvin Vaddiyar  2 weeks back

                                                                Calves ?

                                                                • Old School Calisthenic
                                                                  Old School Calisthenic  2 weeks back

                                                                  Very nice workout! I like to do most of these outside, so I improvise stuff to compensate for the machines, but I will surely try the hip-band ladder finisher after my next leg day.

                                                                  • Ankush Bopanna
                                                                    Ankush Bopanna  2 weeks back

                                                                    Is there any alternative other than those two glute exercises

                                                                    • avi brar
                                                                      avi brar  2 weeks back

                                                                      I started this workout but stuck at drawing on my leg.... can’t find muscle separations........

                                                                      • Zaza Head
                                                                        Zaza Head  2 weeks back

                                                                        Sprinter position my a$$

                                                                        • MotivationalBeast
                                                                          MotivationalBeast  2 weeks back

                                                                          Squeez your cheeks like you dropped soap in prison

                                                                          • Ascorpio
                                                                            Ascorpio  2 weeks back

                                                                            Um sir, those are definitely expo markers

                                                                            • JC Martin
                                                                              JC Martin  2 weeks back

                                                                              I've always included deadlifts as part of my leg day. I know it's not necessarily a leg specific movement (includes a lot of lower back and such) but I'm curious why you don't include it in a "perfect" routine.

                                                                              • SlowCarFast.
                                                                                SlowCarFast.  2 weeks back

                                                                                JC Martin “some say deadlifts are for leg day. Others say they’re for back day. I say, they’re for another day”

                                                                            • Faisal Chowdhury
                                                                              Faisal Chowdhury  2 weeks back

                                                                              There are some significant age old knwoledge skipped : pinting toes in , straigth and out has ways to activate the quads in various ways as to build mass on all around including making a "Slash cut" like division between the upper quada and the hamstrings!!! These basic positions are all so important, cause the are "Basic"!!!

                                                                              • Adrian Tavares
                                                                                Adrian Tavares  2 weeks back

                                                                                im seeing great gains in upper body im seein lil gains in my lower body dont wanna be like that, lookin for anything to get my legs bigger

                                                                                • Jared Nguyen
                                                                                  Jared Nguyen  2 weeks back

                                                                                  How will this affect vertical jumping?