Training Your Legs For Strength and Size

Now that you have a good understanding for proper form and technique for the major leg movements, here are some example exercise routines to get you started on your strength, size, and toning gains.

Strength

Barbell Squat                                                 5 sets x 5 reps

Deadlift                                                          5 sets x 5 reps

Romanian Deadlift (RDL)                             5 sets x 5 reps

Leg Extensions                                              5 sets x 6-8 reps

Leg Curls                                                        5 sets x 6-8 reps

Size

Barbell Front Squat                                      5 sets x 12-15 reps

Romanian Deadlift (RDL)                            5 sets x 12-15 reps

Leg Press                                                      3 sets x 12-15 reps

Leg Extensions                                             3 sets x 10 reps

Leg Curls                                                      3 sets x 10 reps