Red Section Separator

The Ultimate Leg Day Routine for Sculpted Quads

Dumbbells
Off-White Arrow

Start with squats, the king of leg exercises. Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, keeping your chest up and knees tracking over your toes. 

View More

Squats  

Arrow
Red Section Separator

Perform walking lunges or stationary lunges to target each leg individually. Step forward with one leg, bending both knees to lower your body towards the ground. 

View More

Lunges  

Arrow
Red Section Separator

Use a leg press machine to target your quads, glutes, and hamstrings. Push the platform away from your body using your legs until they are fully extended, then slowly lower it back down. 

View More

Leg Press 

Arrow
Red Section Separator

Grab a pair of dumbbells and step forward with one leg, lowering your body until both knees are bent at 90-degree angles. Push through your front heel to return to the starting position.

View More

Walking Lunges 

Arrow
Red Section Separator

Finish with calf raises to target your calf muscles. Stand with feet hip-width apart and push through the balls of your feet to lift your heels off the ground, then lower back down. 

Calf Raises 

Red Section Separator

Grab a pair of dumbbells and step forward with one leg, lowering your body until both knees are bent at 90-degree angles. Push through your front heel to return to the starting position.

Walking Lunges 

Red Section Separator

Sit on the leg extension machine with your knees bent at a 90-degree angle. Extend your legs to lift the weight, then slowly lower it back down.  

Leg Extensions 

Red Section Separator

Finish your leg day with static stretches targeting your quads, hamstrings, and calves to improve flexibility and aid in recovery. 

Cool Down and Stretch 

Red Section Separator