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Lower Body (Quads Focus)

4-dayDay 2

Quad-dominant lower body day with abs.

6

Exercises

QuadsAbs

Exercises

Squats

1

Squats Full Tutorial

Main Focus:QuadsAlso Works:GlutesHamstringsCore

Sets

4

Reps

6-8

Tip: Depth is important, break parallel.

Leg Press

2

Leg Press Full Tutorial

Main Focus:QuadsAlso Works:Glutes

Sets

4

Reps

10-12

Tip: Feet lower on platform for quad focus.

Leg Extension

3

Leg Extension Full Tutorial

Main Focus:Quads

Sets

3

Reps

12-15

Tip: Pause at top, control the negative.

4

Step-Ups Full Tutorial

Main Focus:QuadsAlso Works:GlutesHamstrings

Sets

3

Reps

10 each leg

Tip: Drive through lead leg, don't push off back foot.

Calf Raises

5

Calf Raises Full Tutorial

Main Focus:Calves

Sets

4

Reps

15-20

Tip: Full stretch at bottom, squeeze at top.

Hanging Leg Raise

6

Hanging Leg Raise Full Tutorial

Main Focus:AbsAlso Works:Hip FlexorsObliques

Sets

3

Reps

12-15

Tip: Control the swing, curl pelvis up.

Muscles Targeted

Primary Focus

Quads

Secondary

GlutesHamstringsCalvesAbsCoreHip FlexorsObliques

Quick Tips

Warm up for 5-10 minutes before starting
Rest 60-90 seconds between sets
Focus on form over weight
Stay hydrated throughout