Workout Routine

Free

Legs

by Quin

Download free Hardy app

From Star Physio routine

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Single leg

Copenhagen

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Copenhagen

3×10

Single leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Single leg press

3×6

Single Leg Hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Single Leg Hip thrust

3×6

Single leg romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Single leg romanian deadlift

3×6

B Stance Trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

B Stance Trap bar deadlift

3×6

single leg calve raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

single leg calve raise

3×6

Both legs

Copenhagen

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Copenhagen

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

leg press

3×6

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

hip thrust

3×6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

romanian deadlift

3×6

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

trap bar deadlift

3×6

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

calf raise

3×6

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

squat

3×8