The Ultimate Strong and Lean Leg Workout

The Ultimate Strong and Lean Leg Workout

You need strong legs, but you also want lean legs! This strong and lean leg workout will get you ready for anything. As long as you are willing to put in the work, you will see results. A gym will be necessary for this leg workout, or in my case, a home gym. In any case, some equipment is needed for this leg workout so you can build a serious set of stems.

Lift Heavy

This leg workout will require you to lift some weight. Don’t be afraid of throwing some plates on that bar. The only way to build those strong, lean legs is to build some muscle. Don’t worry, you won’t get bulky. What you will get is a pair of legs that will be turning heads on the beach this summer. You will be working primarily in the 10-12 rep range, which is the range in which muscles are made. Don’t go easy on yourself here, or you won’t see those results.

Eat to Grow

This leg workout will leave you feeling ravenous afterwards due to the amount of muscles you are using. Don’t be afraid to mack down on some high quality carbs and protein once your workout is finished. You won’t build those legs by just eating a yogurt. If you top some greek yogurt with a multi-grain cereal and some fruit, now you are talking. If you want to get those shapely lean legs, you have to eat enough whole foods.

The Workout

In this leg workout you will perform one big movement, followed by a superset of two smaller movements. This will allow you to build strength and size with the big movement while working on those finer points with the accessory movements. You will do three sets of each exercise, working mainly in the 10-12 rep range. Pick a weight that you struggle with for the last 2 reps.

For the superset, a set is not complete until you complete the reps for both exercises. For example, you do 12 leg extensions then immediately do 12 leg curls. Once both exercises are complete that is one set.

  • Barbell Squat 3 sets x 10-12 reps
  • Superset #1
    • Leg Extension 3 sets x 10-12 reps
    • Lying Leg Curl 3 sets x 10-12 reps
  • Weighted Walking Lunges 3 sets x 100 meters
  • Superset #2
    • Pistol Squats 3 sets x 4-6 reps per leg
    • Single Leg Stiff Leg Deadlifts 3 sets x 10-12 reps per leg
  • Weighted Standing Calf Raises 3 sets x 12-15 reps
  • Superset #3
    • Box Jumps 3 sets x 10-12 reps
    • Jump Lunges 3 sets x 10-12 reps per leg

Rest 1 minute between sets. Warm up with 10 minutes of jogging, bike, elliptical, etc. Make sure to stretch after finishing.

Get ready to rock that bikini and those short shorts this summer. This workout will leave you shaking, but it will be 100% worth it. Give it your all! What was your favorite exercise from the workout? Drop it in the comments so that I can see!

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