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

Quad/Hammies 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: 6 working sets

  • Sets 1-2: 60% 1RM x 6 reps 
  • Sets 3-4: 70% 1RM x 4 reps 
  • Sets 5-6: 80% 1RM x 2 reps 


2A. Barbell Front Rack Reverse Lunge: 4 sets x 6 reps/leg

Note: Increase weight every set. Reverse lunges are more stable, making them a less challenging exercise than forward lunges. If you want to challenge yourself, try forward lunges! 

2B. Leg Extension Machine: 4 sets x 8-10 reps (heavy weight) 

Rest: 2:00 


3A. Barbell Good Morning: 4 sets x 12-15 reps (moderate weight) 

3B. Leg Curl Machine: 4 sets 8-10 reps (heavy weight)

Rest 2:00


4A. Abduction Machine: 4 sets x 20 reps (moderate weight)

4B. Addiction Machine: x 20 reps (moderate weight) 

Rest: 2:00 


Designed by Sadie Meyer, MS, CPT 

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