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Pumped Up Leg Workout for Pumped Up Wheels

Don D. from Bronx, NY, sent us his leg routine to review. Here’s how we fixed it.

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  • 15 min

  • 4

  • Yes

leg extension exercise
leg extension exercise

Don’s Old Workout

Exercise    Sets/Reps
Squat 5/12, 9, 6, 6, 6
Leg Extension 3/15, 12, 9
Leg Curl 3/15, 12, 9
Hack Squat 3/12, 10, 8

M&F Rating: C+

Our Advice

You need to balance the work for your quads and hamstrings. Currently, you have three exercises that emphasize the quads and only one for the hamstrings. This can cause knee pain over time and will cost you poundage on lifts. Start your workout with leg curls to prioritize the hamstrings and add in Romanian deadlifts.

FIT TIP: Beginning a leg workout with leg curls warms up your hips, making for safer squatting.

Check out the improved workout below.

Routine

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Don's New Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 4

Barbell Squat

Equipment
Barbell
Sets
5
Reps
12, 9, 6, 6, 6
Rest
--
Exercise 3 of 4

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
8-12
Rest
--
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