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A trainer breaks down the ideal leg day order: squat variation first (3x5-8), then deadlift (3x5-10), hip thrust (2-3x8-12), and finish with two isolation exercises like leg extensions or leg curls (2x8-15).
A trainer breaks down the ideal leg day order: squat variation first (3x5-8), then deadlift (3x5-10), hip thrust (2-3x8-12), and finish with two isolation exercises like leg extensions or leg curls (2x8-15).
Here's exactly how you're going to set up your leg day. If your goal is to get stronger and build muscle, your first exercise is going to be some sort of squat movement. This could be a regular squat. This could be a Bulgarian split squat. This could be a reverse lunge or even a leg press. Your second exercise is going to be some sort of deadlift, and this could be a deadlift with dumbbells, a deadlift with a barbell, a single leg deadlift, or even a deadlift with a cable machine. Third exercise is going to be some sort of hip thrust. This could be with a dumbbell on your hip, a barbell on your hip, or even a single leg hip thrust. And your final 2 exercises are going to be your isolation exercises, like a leg extension or like a leg curl, or this could even be a glute kickback. For your squat movement, you'll do about 3 sets of 5 to 8 reps. For your deadlift, you'll do 3 sets of about 5 to 10 reps. For your hip thrust, about 2 to 3 sets for 8 to 12 reps. And for your isolation exercises, do about 2 sets of 8 to 15 reps. And now you have the perfect leg day.
