Main Focus:QuadsAlso Works:GlutesHamstringsCore
Sets
4
Reps
6-8
Tip: Break at hips and knees together.
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Legs + Glutes + Hamstrings
3-dayDay 3
Complete lower body workout targeting quads, glutes, and hamstrings.
6
Exercises
QuadsGlutesHamstrings
Exercises
Main Focus:GlutesAlso Works:HamstringsCore
Sets
4
Reps
10-12
Tip: Squeeze glutes at top, chin tucked.
Main Focus:QuadsAlso Works:GlutesHamstrings
Sets
3
Reps
10-12
Tip: Don't lock out knees at top.
Main Focus:HamstringsAlso Works:Calves
Sets
3
Reps
12-15
Tip: Control the movement, don't use momentum.
Main Focus:QuadsAlso Works:GlutesHamstrings
Sets
3
Reps
12 each leg
Tip: Keep torso upright, knee tracks over toes.
Main Focus:GlutesAlso Works:Hamstrings
Sets
3
Reps
15 each leg
Tip: Squeeze glute at top, don't arch back.
Muscles Targeted
Primary Focus
GlutesHamstringsQuads
Secondary
CoreCalves
Quick Tips
- Warm up for 5-10 minutes before starting
- Rest 60-90 seconds between sets
- Focus on form over weight
- Stay hydrated throughout