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2 Leg-day Routines for a Strong, Sculpted Lower Body

Do you want a lower body like WWE Superstar Lana Perry’s? Try these powerful moves that target your glutes, quads, hamstrings, and calves.

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Barbell Squat
Edgar Artiga / M+F Magazine
Barbell Squat
Edgar Artiga / M+F Magazine

Your Goal: 

A lower-body workout that strengthens and sculpts your legs and glutes while challenging you to push your limits. And we’ve got the program to take you there. These two leg-day routines from Julia Ladewski, C.S.C.S., a strength coach, trainer, and fitness expert based in Highland, IN, incorporate both heavy lifting for strength gains and high-rep work to keep your conditioning in high gear. “Many women love to get stronger, so heavy strength moves like barbell deadlifts and squats aid in that,” explains Ladewski. “But higher-rep hypertrophy work also helps build muscle while increasing your caloric expenditure.”

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These two leg workouts are demonstrated by WWE Superstar C.J. “Lana” Perry, aka the “Ravishing Russian,” who says her strength and conditioning help power her to victory. Add both days to your program (modify the weight as needed), and you’ll soon see a major boost in both leg strength and definition and a little more strut in your step.

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Routine

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Print

Warmup (Both Workouts)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 0

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
30 sec
Rest
--
Exercise 2 of 0

Jumping Jacks

Equipment
No Equipment
Sets
--
Reps
30 sec.
Rest
--
Exercise 3 of 0

Crossed-Legs Leg Lift

Equipment
No Equipment
Sets
--
Reps
30 sec
Rest
--
Exercise 4 of 0

Hanging Knee Raise

Equipment
Pullup Bar
Sets
--
Reps
30 sec
Rest
--

Workout 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 0

Back Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
5-10
Rest
--
Equipment
Barbell
Sets
3
Reps
3-10 per leg
Rest
--

Workout 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 0

Barbell Deadlift

Equipment
Barbell
Sets
5
Reps
3-5
Rest
--
Exercise 11 of 0

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
6-12
Rest
--
Exercise 12 of 0

Stepup

Equipment
Box
Sets
3
Reps
6-10 per leg
Rest
--
Equipment
Barbell
Sets
3
Reps
8-10 per leg
Rest
--
Exercise 14 of 0

Alternating Jump Lunge

Equipment
No Equipment
Sets
3
Reps
10-15 per leg
Rest
--
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