Free Leg Workouts

These leg workouts will get your quads and hamstrings huge in no time. You won't even have to use heavy weights. In fact, I suggest you use moderately heavy weights. A mistake many people make is going excessively heavy. They work their joints more than they do their muscles and often end up injured. It might be a bit of a shock to your ego going into the gym next time and dropping the weight by half, but it's what you have to do to get big naturally. Control the weight and feel your legs getting pumped throughout the set.

LEVEL 1: No experience needed 45-degree leg press (machine)
Seated leg extension (machine)
Seated leg curl (machine)

LEVEL 2: 2-4 months of experience (minimum)

Static lunges (with dumbbells)
Hack squats (machine)
Lying leg curl (machine)
Standing alternating leg curl (machine)

LEVEL 3: 4-6 months of experience (minimum)

Barbell squats
Super-squats (machine)[facing the machine]
Seated alternating leg extension (machine)
Stiff-leg deadlift (with barbell)
Seated leg curl (machine)

LEVEL 4: 6-8 months of experience (minimum)

Lunges (with barbell on shoulders)
45-degree alternating leg press (machine)
Seated leg extension (machine)
Lying leg curl (with legs placed very close together)
Standing alternating leg curl (machine)
Adductors (machine)

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