Workout Routines

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.

leg extension exercise
Duration 15 min
Exercises 4
Equipment Yes

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.

Don's New Workout

Exercise 1

Leg Curl How to
exercise image placeholder
3 sets
8-12 reps
-- rest

Exercise 2

Barbell Squat You'll need: Barbell How to
Barbell Squat thumbnail
5 sets
12, 9, 6, 6, 6 reps
-- rest

Exercise 3

Romanian Deadlift
exercise image placeholder
3 sets
8-12 reps
-- rest

Exercise 4

Leg Extension How to
Leg Extension thumbnail
3 sets
8-12 reps
-- rest
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