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Intermediate Leg 3: Hack Squat & Single-Leg Curl

Intermediate Leg Day Program 3

60 min 7 exercises

The workout

  1. 1

    Hack Squat (Machine)

    3 × 10

    Squat on hack squat machine.

  2. 2

    Single-Leg Curl (Machine)

    3 × 10

    Curl one leg at a time.

  3. 3

    Cable Pull-Through

    3 × 12

    Face away from cable, pull through legs squeezing glutes.

  4. 4

    Standing Calf Raise (Machine)

    3 × 15

    Raise heels on standing machine.

  5. 5

    Lateral Lunge (Dumbbell)

    2 × 12

    Step to side holding dumbbells and lunge.

  6. 6

    Hanging Knee Raise

    3 × 15

    Hang from bar, lift knees.

  7. 7

    Plank

    3 × 30

    Hold body straight on forearms.

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