This six-move legs session will hit your quads, hamstrings and glutes hard, as well as your entire core, to provide the direct stimulus need to pack on lean muscle to your lower body. It’s comprised of two tough straight sets then four more exercises paired into two supersets – and because it gets your heart rate up, there’s a big fat-burning benefit too. Simply do the moves in order, sticking to the sets, reps and rest periods detailed, then have yourself a nice little sit-down.
This six-move session is made up of two straight sets and two supersets. Do move 1, sticking to the sets, reps and rest shown, then do all reps of move 2. After resting, do moves 3A and 3B as a superset, and the same again for 4A and 4B, to shock your legs into growing bigger and stronger.
Warm up thoroughly, starting with some gentle lower-body mobility movements and dynamic stretching. Then do some light deadlift sets, interspersed with more mobility work in the rest periods between warm-up sets. Gradually increase the weight of each warm-up set while reducing the reps until the next increase is your work weight.
Sets 5 Reps 8 Rest 60sec
Why It’s the classic big lift for all-over muscle
How Stand tall with the barbell in front of you, then squat down and grasp it with an overhand grip. Keeping your chest up and core braced, press down through your heels to stand up. Push your hips forwards at the top, then lower.
Sets 5 Reps 8 Rest 60sec
Why Work your quads and hamstrings hard and safely
How Sit in the machine positioned correctly according to the instructions. Place your feet lower and closer together to work your quads more, or higher and wider to hit your hamstrings and glutes more directly. Bend your knees to bring them towards your chest, then press back to the start.
This first superset will hit your hamstrings and quads hard. Because these two major muscles will be thoroughly warmed up from the first two straight sets, try to go as heavy as you can while maintaining correct form and completing all the reps. Go slow on the eccentric part of the move, where you return to the start, to work your muscles even harder.
Sets 4 Reps 10 Rest 30sec
Why It isolates the backs of your thighs to fatigue more muscle fibres
How Position yourself correctly with your legs straight and the padded bar against your lower leg. Squeeze your hamstrings to bring your heels towards you, then return to the start.
Sets 4 Reps 10 Rest 60sec
Why It isolates your quads so you can go heavy
How Position yourself correctly with your knees bent and the padded bar against your shins. Raise your feet to straighten your legs, then squeeze your quads at the top. Lower back to the start position slowly to increase the tension on the target muscles.
This final superset comprises two high-rep moves to target and fatigue as many muscle fibres as possible so you end the session with your heart rate soaring. If you struggle to hit the rep target, lift lighter or finish each set with bodyweight reps.
Sets 3 Reps 8 each side Rest 30sec
Why This works all your lower leg muscles as well as your abs and lower back
How Stand tall, holding a dumbbell in each hand. With your chest up and core braced, take a big step forwards with your left leg and lunge down until both knees are bent at 90°. Push off your front foot to return to the start, then repeat with your right leg. Alternate your leading leg with each rep.
Sets 3 Reps 15 Rest 60sec
Why It targets your glutes and abs as well as your quads and hams
How Stand tall, holding a dumbbell in each hand. With your chest up and core braced, bend at your hips and knees to squat down as deep as you can without rounding your back. Push down through your heels to stand back up and return to the start position.