Legs
Quads, Hamstrings, Glutes, Calves
Develop lower body strength and muscle with compound and isolation leg exercises. Target quads, hamstrings, glutes, and calves for balanced leg growth.
1
Barbell Squats
Keep your chest up and your knees in line with your toes throughout the movement.
Quads Hamstrings Glutes
3 sets
8–12 reps
2
Leg Press
Position your feet shoulder-width apart on the platform and avoid locking your knees at the top of the movement.
Quads Hamstrings Glutes
2 sets
10–15 reps
3
Hanging Leg Raises
Engage your core and avoid swinging your body to maximise abdominal engagement.
Abs
2 sets
12–15 reps
4
Leg Extensions
Adjust the machine so that the pad rests on your lower shin, just above your feet, to ensure proper form.
Quads
2 sets
10–15 reps
5
Calf Raises
Perform the exercise in a controlled manner, pausing at the top for maximum contraction and lowering slowly to stretch the calves.
Calves
2 sets
12–20 reps
1
Romanian Deadlifts
Keep a slight bend in your knees and focus on hinging at the hips to effectively target the hamstrings and glutes.
Hamstrings Glutes Lower Back
3 sets
8–12 reps
2
Leg Press
Position your feet shoulder-width apart on the platform and avoid locking your knees at the top of the movement.
Quads Hamstrings Glutes
2 sets
10–15 reps
3
Hanging Leg Raises
Engage your core and avoid swinging your body to maximise abdominal engagement.
Abs
2 sets
12–15 reps
4
Hamstring Curls
Adjust the machine so that the pad rests just above your heels to ensure proper form and maximise hamstring engagement.
Hamstrings
2 sets
10–15 reps
5
Calf Raises
Perform the exercise in a controlled manner, pausing at the top for maximum contraction and lowering slowly to stretch the calves.
Calves
2 sets
12–20 reps