How’s your next leg day workout shaping up? If you’re in need of some inspiration, we have just the thing for you. This five-move quad workout from Amber Gamble, trainer at F45 Chelsea, is just the thing to put your lower body through its paces. Just be prepared to handle some DOMS in the subsequent days if you’ve been giving your legs an easy ride lately.
You’ll need a barbell, dumbbells and a suspension trainer for the workout, and with each move Gamble suggests using a weight that makes it a challenge to complete the final few reps of each set. Gamble also recommends a rep range of ten to 15, depending on your ability. We’ve gone with the lowest number below, but adjust as you wish or build up the reps over future sessions.
For more ways to spend leg day, try this gym legs workout, this quad workout, or to avoid walking afterwards, this home legs workout.
1 Front squat
Sets 4 Reps 10
Set up with the bar resting on the top of your chest, holding it in an underhand grip – hands under the bar and palms facing up – with your elbows pointed forwards and raised as high as possible. Lower into a squat until your thighs are parallel to the ground, then drive through your heels back up to standing.
2 Weighted reverse lunge
Sets 2 Reps 10 each side
Holding dumbbells by your sides, take a big step back and lower until both knees are bent at 90°, then push back up to standing.
3 Weighted step-up
Sets 2 Reps 10 each side
Stand facing a platform a little lower than knee height. Holding dumbbells by your sides, step up onto the platform leading with your right foot. Then step back down, again leading with your right foot. Do all your reps on one side, then switch.
4 Split squat
Sets 2 Reps 10 each side
Stand holding dumbbells by your sides or resting a barbell on the back of your shoulders. Take a big step forwards so your back heel is raised off the ground. Lower until your back knee almost touches the ground, then push back up. Stay in the split stance and complete all your reps on this side, then switch legs.
5 TRX pistol squat
Sets 2 Reps 10 each side
Holding the handles of a suspension trainer, lower slowly on one leg, lifting and extending the other leg so it’s straight out in front of you as you reach the bottom position of the squat. Then push back up. Do all your reps on one leg, then switch.
