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Intermediate Leg 9: Barbell Squat & Leg Curl

Intermediate Leg Day Program 9

60 min 7 exercises

The workout

  1. 1

    Barbell Back Squat

    3 × 10

    Squat with barbell on back.

  2. 2

    Lying Leg Curl (Machine)

    3 × 10

    Curl legs face-down.

  3. 3

    Hip Thrust (Barbell)

    3 × 12

    Drive hips upward.

  4. 4

    Seated Calf Raise (Machine)

    3 × 15

    Raise heels.

  5. 5

    Wall Sit Arm Reach

    2 × 12

    Wall sit reaching arms forward.

  6. 6

    Hanging Knee Raise

    3 × 15

    Lift knees from hang.

  7. 7

    Mountain Climber Twist

    3 × 30

    Knee to opposite elbow.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.