I always tell my friends, “if you don’t want to wait for machines at the gym, train legs.”  Even at rush hour, the leg press is collecting dust while people wait in line for a bench to train chest.  Leg workouts are the most likely to be skipped, but the most valuable you can do.  Not only will regularly training legs improve the strength and appearance of your lower body and give you a more balanced physique, but it will burn significantly more calories than any other muscle group specific routine.  Your quads are by far the largest muscle group in the body, which means you can move more weight and perform more reps than you ever would with smaller muscle groups like the biceps, for example.  Performing leg exercises also releases natural growth hormone, and testosterone into your bloodstream, which will help with muscle growth and maintenance.

If you have been skipping leg workouts lately, don’t worry.  Just use this routine to get back on track and ease back into a better routine.  If you are experienced, this workout is a great way to get back to basics and focus on the fundamentals.

Let me know how you like it in the comments section below!



Barbell Squat (4 sets of 10)

ParkerCoteFitness.com BB Squat

Alternating Dumbbell Lunge (3 sets of 12 per side)

ParkerCoteFitness.com Lunge

Dumbbell Bench Step-Up (3 sets of 10 per side)
ParkerCoteFitness.com DB Step Up
Seated One-Leg Dumbbell Calf Raise (3-4 sets of 20 per side)
ParkerCoteFitness.com DB Calf Raise
Stiff Leg Deadlift (3-4 sets of 15)
ParkerCoteFitness.com Stiff Leg Deadlift