Leg Exercises

20-Minutes to Massive Legs Workout

Push your legs to the limit in less time for king-sized pins.

squat-hero-tips-strength
Duration 20 min
Exercises 4
Equipment Yes

I am sure that you have heard it all before. To get the complete physique that you want, working your legs hard is a necessity. The legs make up the largest part of your body and carry a ton of muscle. If you skip leg day, you are missing out on a ton of growth potential. Not too mention the large hormone release (testosterone, growth hormone), fat burning enzymes and caloric burn that come with working your legs.

Leg day is also the toughest day of the week. It takes high volume, high reps with heavy weight, and mental toughness to get through a true leg routine that gets results. This also means that time becomes a factor.

When we are pressed for time we tend to skip the hard stuff. We will fit in our chest and arm workouts since these are the show muscles and skimp on the legs. This is a huge mistake and it can be fixed. You can still get a solid leg workout in 20 minutes.

With the right routine you can blast the legs in a short amount of time. There are four primary areas of the legs that need to be hit hard; the quads, glutes, hamstrings and calves. The key to a good leg routine is to use exercises that hit all those areas so no muscle fiber is left untapped. Front squats, deadlifts, walking lunges and calf raises are the perfect moves to do just that.  Just stay focused and give it your all with this highly efficient, 20-minute leg workout.

The Workout

Exercise 1

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
-- sets
-- reps
-- rest
Load the bar with a weight that you can get 10 reps. Get as many reps as you can in 5-minutes. Don’t go to failure on each set; leave a couple reps in the tank. Rest no more than 30-seconds after each time you rack the weight.

Exercise 2

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
-- sets
15 reps
-- rest
Make sure you have a weight on the bar where you could comfortably get 5 reps. Every minute on the minute for 5 minutes, perform 3 reps. Your goal is to accumulate 15 reps in the 5 minutes.

Exercise 3

Walking Lunge You'll need: No Equipment How to
Walking Lunge thumbnail
-- sets
-- reps
-- rest
With no weight perform as many walking lunges as you can in 5 minutes.

Exercise 4

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
-- sets
100 reps
-- rest
Rest as needed, but be sure to maintain good form and full range of motion in the last 5 minutes of this leg workout
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