If you want stronger, more sculpted legs, this workout is for you. It’s designed to target your quads and hamstrings — two of the most powerful muscle groups in your body — to help you build balanced strength, improve performance, and boost your metabolism.

By working both the front and back of your legs, you’re not only building muscle but also supporting joint stability and overall lower body function. When these muscles are strong, everything from walking to running to lifting feels smoother and more powerful.

This workout combines compound movements, isolation work, and one killer burnout finisher to leave your legs strong and energized — not drained.

Full workout description below + watch the Video Demo HERE

How To: Workout Structure

Sets: 3 rounds
Reps: 12 → 10 → 8 (increase weight as reps decrease)
Rest: 45–60 seconds between exercises
Finish: HIIT bike sprint series for a metabolic burn

If you can complete more than 12 reps with good form — it’s time to increase your weight.

Tips for Success

Warm up: 5–7 minutes of light cycling or dynamic leg movements before you start.
Progress gradually: When 12 reps feel easy, increase your load or slow your tempo.
Balance your week: Pair this leg workout with upper body or core sessions 2–3 days apart.
Cool down: Stretch quads, hamstrings, and hip flexors to enhance recovery.

The Workout

Watch The Video Demo → HERE

1. Heel-Elevated Split Squat

Focus: Quads
Tip: Elevating your heel shifts more emphasis to your quadriceps.

How to:

Stand in a split stance with your front heel elevated on a small plate or wedge.
Lower into a lunge until your back knee nearly touches the floor.
Drive through your front heel to return to standing.
Repeat all reps on one leg, then switch.

Pro Tip: Keep your chest tall and your front knee tracking over your toes — not caving in.

2. Stability Ball Hamstring Curls

Focus: Hamstrings
How to:

Lie on your back with heels on a stability ball and arms by your sides.
Lift your hips into a bridge, forming a straight line from shoulders to knees.
Roll the ball toward you by bending your knees, then extend back out.
Start with both legs, progress to single-leg curls for an extra challenge.

Modification: No ball? Keep your hips up and walk your heels out and in on the ground (toes up).

3. Heel-Elevated Banded Goblet Squat

Focus: Quads + Glutes
How to:

Attach resistance bands around both knees and anchor them to a sturdy object behind you.
Hold a dumbbell or kettlebell at your chest and elevate your heels on small plates.
Squat down, keeping your knees pressing gently outward.
Drive up and fully straighten your legs at the top — this extra extension fires up your quads even more.

Modification: Skip the band or weight if needed — still a great move with bodyweight only.

4. Hex Bar Deadlift

Focus: Hamstrings + Glutes + Lower Back
How to:

Stand inside a hex bar with feet hip-width apart.
Hinge at your hips, grip the handles, and drive through your heels to stand tall.
Let the bar fully touch the ground each rep before lifting again.

Cue: Keep your spine neutral and core braced — this is a hip hinge, not a squat.

5. Barbell Good Mornings

Focus: Hamstrings + Glutes
How to:

Rest a barbell across your upper back.
With a slight bend in your knees, hinge at your hips and lower your torso until you feel a stretch in your hamstrings.
Squeeze your glutes to return to standing.

Modification: Use dumbbells and hold them by your hips if the barbell is uncomfortable.

6. Hyperextensions (Hamstring-Focused)

Focus: Hamstrings + Glutes
How to:

Position yourself on a hyperextension bench with feet secured.
Round your back slightly (“snail shell” shape).
Lower your torso and squeeze your glutes to raise up — stop when your body is just past parallel.

Cue: You should feel this in your hamstrings and glutes, not your lower back.

7. Bike Sprint Finisher (HIIT Burnout)

Focus: Cardio + Endurance + Legs
How to:

60 seconds all-out sprint
20 seconds rest
Repeat for 4–6 rounds

This is your finisher — it lights up your legs and boosts your metabolism for hours after your workout.

Watch The Video Demo

Modifications & Equipment Alternatives

No fancy gym setup? No problem. You can still get a great leg workout with a few simple swaps and adjustments.

At-Home Options

Split Squats: Do regular lunges or step-ups on a stable chair if you don’t have weights.
Hamstring Curls: Omit the ball and perform heel slides on a towel or smooth floor surface.
Goblet Squat: Use a backpack filled with books if you don’t have a dumbbell or kettlebell.
Hex Bar Deadlift: Swap for dumbbell or kettlebell deadlifts (or Romanian deadlifts if space is limited).
Good Mornings: Hold light weights at your hips or even perform this move unweighted — focus on hinge form.
Hyperextensions: Use a stability ball against a wall, or do lying back extensions on the floor.
Bike Sprints: No bike? Do alternating reverse lunges, jump squats, or fast step-ups for the same cardio burst.

Beginner-Friendly Tweaks

Keep reps at 12–15 with lighter weights until you build form confidence.
Shorten range of motion for split squats or deadlifts if you feel tightness.
Rest longer between sets (up to 90 seconds) if your heart rate stays elevated.

Advanced Options

Add a pause at the bottom of each squat or lunge to increase time under tension.
Use resistance bands during hamstring curls or split squats for extra activation.
Turn the bike finisher into tabata rounds (20 sec on / 10 sec off x 8) for intensity.

✨ Mind–Body Moment

Strength training isn’t just about the physical — it’s an incredible way to build mental resilience.
Each rep is an opportunity to check in with your body, your breath, and your mindset.
Think about the muscles you’re using. Be intentional in staying in the moment and focusing on the work.
Notice how strong you feel when you stay present and intentional — that’s where progress really happens.