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Intermediate Leg 2: Leg Press & Stiff-Leg DL

Intermediate Leg Day Program 2

60 min 7 exercises

The workout

  1. 1

    Leg Press (Feet High Position)

    3 × 10

    Feet high on platform for glute/hamstring emphasis.

  2. 2

    Stiff-Leg Deadlift (Barbell)

    3 × 10

    Minimal knee bend, hinge at hips.

  3. 3

    Glute Kickback (Cable)

    3 × 12

    Kick one leg back on cable.

  4. 4

    Donkey Calf Raise (Machine)

    3 × 15

    Bend forward and raise heels.

  5. 5

    Split Squat (Rear Foot Elevated)

    2 × 12

    Back foot on bench, squat on front leg.

  6. 6

    Reverse Crunch with Leg Lift

    3 × 20

    Curl knees to chest, extend legs upward.

  7. 7

    Side Plank Leg Lift

    3 × 30

    Hold side plank and lift top leg.

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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.

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