Leg Workout with Sadie Meyer (she/her/hers)

Leg Workout with Sadie Meyer (she/her/hers)

Warm-Up Suggestions: 

  • Treadmill (low speed) 
  • Leg Throws 
  • Lunge and Twist 
  • Lateral Band Walk 
  • Bootlegged Squat 
  • Banded Good Morning
  • Hip Circles 



1A. Barbell Back Squat: 5 working sets 

  • 65% 1RM x 5 reps 
  • 65% 1RM x 5 reps 
  • 75% 1RM x 3 reps 
  • 80% 1RM x 3 reps
  • 85% 1RM x 3 reps

Rest 2:00


2A. Heels-Up Goblet Squat with Dumbbell: 4 sets x 16 total reps

Note: Pick a heavy dumbbell for the first 8 reps, then drop the weight by 40-50% and complete another 8 reps per set. 

2B. Leg Extension Machine: 4 sets x 12-15 reps (moderate weight) for the first two sets, then decrease rep range to 8-10 reps with heavier weight for the last two sets.

Rest: 2:00 


3A. Kettlebell Front Squat: 4 sets x 10-12 reps

3B. Landmine RDL: 4 sets 10-15 reps 

Note: Increase weight every set with a goal of 15 reps. Minimum of 10 reps every set.

Rest 2:00



4A. Walking Barbell Lunge: 4 sets x 8 reps/leg

Note: You can use a barbell, pre-loaded straightbar, or dumbbells. 

4B. Leg Curl Machine: 4 sets x 12-15 reps (moderate-heavy weight) 

Rest 2:00 


Designed by Sadie Meyer, MS, CPT 

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