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 • 3 742

    ATHLEAN-X™   5 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…

    • Massive Iron
      Massive Iron  3 days back

    • Skye Ciccarelli
      Skye Ciccarelli  3 weeks back

      Yo Jeff, I’m about to do this workout this morning at home, I have all the necessary equipment except for the bands. I am in the process of purchasing some. I was wondering though, if there are and substitute exercises I could to for the band ladders at the end? Today I think I’m just gonna have my brother hold my leg down as I lay sideways on the ground. But just for my knowledge, I you could enlighten me with some other exercises that hit the same muscle group. Idk if you will see this comment, but I’ll greatly appreciate it if you could write back🙏🙏

    • Calisthenics & Weight workouts By Haziq
      Calisthenics & Weight workouts By Haziq  1 months back support me

    • Calisthenics & Weight workouts By Haziq
      Calisthenics & Weight workouts By Haziq  1 months back .. support me and some motivation

    • TK King
      TK King  2 months back

      Would the romanian deadlift also work instead of the glute ham raise or the barbell hip thrust?

  • x Punni
    x Punni  3 hours back

    I'm the 70000th like

    • erik martinez
      erik martinez  9 hours back

      Hey Jeff, I love your videos and I’ve learned a lot, so my question is, when I’m doing my reps, sometimes I tend to feel something in my lower back along with everything else, I was just wondering if I’m maybe doing something wrong

      • Potato Crisp
        Potato Crisp  16 hours back

        Hey Jeff!

        I've got one question/issue regarding my legs/hips:
        When im doing certain exercises where I need to pull up my knees/legs (Mountain Climbers, High Knees, Butterfly Heel Tabs, Hands Off Tucks), I get really sore around the front area where my legs connect to my hip (slightly above the height of the crotch).
        Even though these exercises dont really focus on legs at all, it seems as if some weak muscles connecting to my legs limit my ability to pull them up as much as I wish. As a result of the fatigue/soreness there, I hit my limit earlier than I should in these exercises even though the muscle group I am actually focusing on still has some energy left.
        Any Idea on how I can adress this issue and maybe train on those weaknesses correctly?

        Thanks for all your help through your videos.

        • Alfredo Delgadillo
          Alfredo Delgadillo  19 hours back

          Just did this workout and it was great! I couldn’t do the sliding abductor goblet squat because of my sweaty socks but everything else was challenging and my legs feels pumped 👌🏽

          • tr white
            tr white  1 days back

            why no leg press?????

            • twz
              twz  2 days back

              My knees are on fire just looking at the box squats

              • Tenma
                Tenma  2 days back

                What does rm means and what kind of band jeff uses help

                • Incogeato
                  Incogeato  3 days back

                  I don’t godam thunder thighs

                  • Sailingsnail
                    Sailingsnail  3 days back

                    Hey Jeff, I suffer from a condition called Knocked Knee (Genu Valgum) and I was wondering if targeting the Vastus Lateralis would help in anyway?

                    • Kurtis
                      Kurtis  4 days back

                      Wheres my perfect upper body workout lol

                      • Retina Jhon
                        Retina Jhon  4 days back

                        U talk to much

                        • Stormy Brown
                          Stormy Brown  4 days back

                          Why TF would you want to SKIN A CAT?!?!

                          • Alfraz Hazarika
                            Alfraz Hazarika  4 days back

                            It helped me a lot, thank you Sir!

                            • T Orsti
                              T Orsti  4 days back

                              The perfect leg work-out, but not a single calf set? Not like this...

                              • Edward Espinoza
                                Edward Espinoza  4 days back

                                56 years old, i was doing squats with my son about 6 months ago and only had 1 fortyfive pound plate on each side. after a warmup set, i attempted to start working sets, went down to begin first squat when i felt and heard a pop in my inner thigh close to groin on inside of my leg. instantly felt weaker on that leg. i got the weight back up but discontinued the exercise. over time i have felt better but feel that i dont have full mobility in that area. i can run no problems, i play basketball no problems except for defensive stance, harder to squat low for me now. any recommendations? love you channel and videos, keep up the great work. thank you

                                • Lost
                                  Lost  4 days back

                                  Bro, you need a doctor not youtube.

                              • tenoch menekta
                                tenoch menekta  4 days back

                                Can you talk more about the later movements and other type of movements from the legs and in seperate videos and get in depth in each muscles of the leg and their function

                                • V M
                                  V M  5 days back

                                  சூப்பர் தல...

                                  • chelle palmer
                                    chelle palmer  5 days back

                                    Disapointed not all of us can do squats for health reasons. Spinal or knees
                                    Please do an alternative leg workout for people like me with spinal and knee issues

                                    A professional can do alternative approaches

                                    Look forward to your new video including those of us with permanent injuries

                                    • chelle palmer
                                      chelle palmer  2 days back

                                      @RippleEffect Entertainment Do not think you can fix a fused spine 😂😁😂
                                      Thanks for the help though my issues are not fixable I just have to use alternative methods when training
                                      Have a great day

                                    • RippleEffect Entertainment
                                      RippleEffect Entertainment  3 days back

                                      chelle palmer he has videos on how to fix most injuries

                                  • were pro's
                                    were pro's  5 days back

                                    My brother has a 8 pack

                                    • Dang Dude
                                      Dang Dude  5 days back

                                      I lowkey cant walk

                                      • Sugbaable
                                        Sugbaable  5 days back

                                        What does 4 x 5 5 10 25 mean? Are there 16 sets to do??

                                        • Nick Scurvy
                                          Nick Scurvy  5 days back

                                          I like squats.

                                          Back squats, low bar squats, high bar squats, front squats, overhead squats, atg squats, partial squats, hungarian split squats...

                                          *Jeff opens gym called Bubba squats*

                                          • John Cheung
                                            John Cheung  5 days back

                                            What about calves?

                                            • Zachary Bugay
                                              Zachary Bugay  6 days back

                                              I have a question. When you are doing your squats what weight should you be doing? Should you be using using a heavy weight for your first sets, then lighter weight for your last two sets?

                                              • Matt Tait
                                                Matt Tait  6 days back

                                                So confused does he means 4 sets of 5 reps another 4 sets of reps with 4 sets of 10 reps and 4 sets of 25 reps?

                                                • Shou Mooney
                                                  Shou Mooney  6 days back

                                                  5 reps, 5 reps, 10 reps, 25 reps. That’s 4 sets.

                                              • Darrell9000
                                                Darrell9000  6 days back

                                                8 million subs! That is way more than any other fitness channel I've ever seen.

                                                • Matt Bono
                                                  Matt Bono  1 weeks back

                                                  Squat: 2:52
                                                  Barbell hip thrust: 4:50
                                                  DB Bulgarian hi/ low split squats: 7:35
                                                  Bodyweight Plyo squats: 8:43
                                                  DB Banded drop lunge: 10:03
                                                  DB goblet adductor lunge: 11:15
                                                  Hip band ladder finisher: 12:09

                                                  • Manon Marguerite
                                                    Manon Marguerite  1 weeks back

                                                    Your hip thrust form is terrible

                                                    • Sandarpan
                                                      Sandarpan  1 weeks back

                                                      Are calves not part of legs or am I missing something here?

                                                      • Ray Elle
                                                        Ray Elle  1 weeks back

                                                        This dude is the goat

                                                        • Lorenzo Robles
                                                          Lorenzo Robles  1 weeks back

                                                          Why would we skin a cat?

                                                          • Devon Batista
                                                            Devon Batista  1 weeks back

                                                            Is the "Perfect" series not a playlist of yours??

                                                            • Oona Maria
                                                              Oona Maria  1 weeks back

                                                              Can someone explain the rep scheme for squats? Am I really supposed to be doing 180 squats, is it 4x(5,5,10,25) or what?

                                                              • j l
                                                                j l  1 weeks back

                                                                Hanging from a bar gives me instant back pain. How do I decompress with this issue?

                                                                • Jason Sebastian
                                                                  Jason Sebastian  2 weeks back

                                                                  The hip band ladder finisher wrecked me. Thanks Jeff!

                                                                  • Tim Hartings
                                                                    Tim Hartings  2 weeks back

                                                                    Explain rep scheme 5th grade style, this video is old as hell and I still dont understand it. Is it: 4x (5rm, rest, 5rm, rest, 10rm, rest, 25rm), end?

                                                                    • Caleb Lugo
                                                                      Caleb Lugo  2 weeks back

                                                                      If my gym doesn’t have access to a free barbell squat (it only has a smith machine) would I be able to switch barbell squats with some goblet dumbbell squats?

                                                                      • cougar gnw
                                                                        cougar gnw  2 weeks back

                                                                        Love this series! Thanks Jeff!

                                                                        • Hermit Beli
                                                                          Hermit Beli  2 weeks back

                                                                          wait so you do 4 sets of 5rm and 4 sets of 10rm and 4 sets of 25rm? that seems like a lot

                                                                          • Davison Thomas
                                                                            Davison Thomas  2 weeks back

                                                                            Why don't you like using the leg extension machine?

                                                                            • Tony Apple
                                                                              Tony Apple  2 weeks back

                                                                              Hey Jeff, when it comes to complete lockout extension of the quads is the weighted step up an exercise you would recommend for your Athletes?

                                                                              • Israel Weyesa
                                                                                Israel Weyesa  2 weeks back

                                                                                You don't need calf training. Just get long socks. They're like pushup bras for your calves

                                                                                • Jacob Vippond
                                                                                  Jacob Vippond  2 weeks back

                                                                                  Do u include calves?

                                                                                  • Daily DeathDose
                                                                                    Daily DeathDose  2 weeks back

                                                                                    Thanks Jeff! You’re the man! My body and I despise and hate you and you’re the perfect trainer for that reason. I love your channel man and thank you for all your hard work! All joking aside, much love! Thank you for making me smarter and stronger! Athlean-x for life!!

                                                                                    • The KingPin
                                                                                      The KingPin  2 weeks back

                                                                                      You lost me when you said “I love squats”

                                                                                      • round triangle
                                                                                        round triangle  2 weeks back

                                                                                        What does he mean by 4x 5RM and so on?

                                                                                        • Yong Li
                                                                                          Yong Li  2 weeks back

                                                                                          5:00 yes powerful