Leg Workout Exercise Routine

I hope you had a great holiday. I certainly did…
Got to spend some quality time with family and friends. That’s the stuff that really matters the most. I did “cheat” on my diet a little, but nothing too drastic. A second helping here, and a bit of dessert there, but I never gained any blubber so it’s all good 😉

Both myself and my girlfriend Patricia are now back on our regular schedules again and we did our first workout since xmas.

We trained legs the other day and posted up a video clip of the workout below:

If there are any workout or nutritional videos that you would like to see added to the website than please let me know. I have set up a video request submission form for you to submit your video ideas.

https://leehayward.com/blog/video-requests

About The Author

leehayward

Lee Hayward is a competitive bodybuilder and muscle building coach who has been online helping people build muscle, lose bodyfat, and get in shape since 1999. Lee was selected as one of the Top Fitness Trainers Online through YouTube's Next Trainer Program and his work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes.

19 Comments

  • Hi Lee , I am either a mesomorph or endomorph , in between . Do you advices cater for us or you are more into ectomorph?

  • Umair

    Hi Lee!!!!!

    Dear your chest portion is great

    plz tell me mass building exercises and tips for Chest

    my chest is only 36 inches at the moment at 58 kg

    thanks dear

  • Tristan

    Hey Lee,
    During your hack squats I noticed that your knees were locking out. Is this okay? I thought locking out knees was a bad idea for any exercise.

  • frank

    Hi Lee,
    This leg workout looks great, altough if one has the equipment available.
    I am, however, limited to squat, leg curl and leg extention, because I work out at home.
    I have been using your “squat and milk” routine for about 2 months now, I would like to know what would be a good routine to switch to now?
    I am 56 years old now and I train about 2-3 times a week, since 1991.
    I don’t look like a bodybuilder, but not to bad either.
    I like the way you combine your sport with filming, I have been a moviemaker myself for about 20 years.
    Regards and season greetings.

  • Miguel

    I have been working on my calves via the leg press machine for some time and my calves have exploded with muscularity and mass! Several people have commented to me, including my family, that I have some killer calves that go along with my killer legs! Thanks Lee for sharing your leg workouts and your other body part workouts with your audience! Thanks to my squat routine, my body is quite balanced. Chicken legs are not very appealing, especially when your upper body is way bigger than your legs!

  • Hey Lee,
    During your hack squats I noticed that your knees were locking out. I thought locking out knees was a bad idea for any exercise. Doesn’t it take the stress off the muscle and puts it on the joint itself. And with the stiff legged deadlift aren’t they called that because your suppose to keep your legs stiff to hit the hams more directly. The way you were doing them is more of a back exercise like good mornings.

  • R

    I go to a gym that does not have a Hack Squat machine, let alone a proper Leg Press machine. I usually substitute the Hack Squat by holding the barbell behind my back on the Smith machine. It can be ackward and the Smith machine can restrict your movements. Any suggestions?

  • Sean

    Tristan: Hey Lee,
    During your hack squats I noticed that your knees were locking out. Is this okay? I thought locking out knees was a bad idea for any exercise.  

    I agree, Lee should have kept tension on the quads and stopped just short of lockout. Yes, it is hard on the knees to lockout like he was doing. In his defense, he had some heavy weights so he needed the pause to continue; however, I think he could have done it without the lockouts.

  • Sean

    R: I go to a gym that does not have a Hack Squat machine, let alone a proper Leg Press machine. I usually substitute the Hack Squat by holding the barbell behind my back on the Smith machine. It can be ackward and the Smith machine can restrict your movements. Any suggestions?  

    You can place your feet close together and more in front of you on a Smith Machine to simulate the Hack Squat. It is like weighted Sissy Squats. You can also do One-Legged Romanian Squats by placing one leg on a bench behind you and hold on to two DB’s then do a single-leg squat. I do these after regular squats since I workout at home. They are really tough, so try it!

  • moe

    Patricia got a DONK!! 🙂

  • Aimo Ruoho

    Thanks for your show, Lee&Patricia!
    Nice to see you both training together again.
    I would not like to criticize your way of doing your workout and I am not able to understand the motives of them, who do so. You must have your very reasons to do how you do your own business in training as well as we others have the right to do our own. Opinions, opinions…
    My best to you all, eager trainers!
    Aimo

  • Sean:   (Quote)

    Great tips as usual Sean!

    The Smith Machine is a great piece of equipment because it gives you tons of training options and allows you to play with your stance safely!

    ***Another uncommon variation for legs I use with the smith machine is squatting on your toes (using light weight of course)… Try it, it’s a killer exercise!

  • Great leg routine, thanks for sharing!

  • owais

    hi ,
    I AM Owais. sir i want to ask you , how can i bring my body in shape , i started workout 6 month before , but my body is not in proper shape , plz guide me

  • As for the locking out of the knees…
    Everyone is different and some people may find this stressful on the knees, but I don’t. Locking out and taking a few breaths in between reps allows me to handle heavier weights. Obviously use your own judgement on this one. If locking out the knees bothers you, then don’t do it.

  • Nice post, thanks for sharing this wonderful and useful information with us.

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  • Aaron

    Hey Lee I was just on newhiphop.com and there is one of those ripped in 4 weeks things using your pic. just thought you might want to know.

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  • lilly adams

    This is a great article. It is very hard to lose weight and to become commited to a diet. There are so many Exercise Routines out there online.