Back Squat
4 sets · 6–8 reps · 150s rest
All videosQuadsDrive up · control down QuadsDrive up · control down QuadsDrive up · control down HamstringsHinge · stand tall HamstringsCurl up · lower slow HamstringsCurl up · lower slow GlutesPress · control down Glutes / quadsDrive up · control down GlutesPress · control down Calves (gastrocnemius)Lift · slow negative Calves (soleus)Lift · slow negative CalvesDrive up · control down
Form & Technique
Legs
12 exercises · 4 muscle areas · AI voice
Quads
3 videosLeg Press
3 sets · 10–12 reps · 90s rest
Leg Extension
3 sets · 12–15 reps · 60s rest
Hamstrings
3 videosRomanian Deadlift
4 sets · 8–10 reps · 120s rest
Lying Leg Curl
3 sets · 12–15 reps · 60s rest
Seated Leg Curl
3 sets · 12–15 reps · 60s rest
Glutes
3 videosHip Thrust
4 sets · 8–12 reps · 90s rest
Walking Lunges
3 sets · 12/leg reps · 90s rest
Cable Glute Kickback
3 sets · 12–15 reps · 60s rest
Calves
3 videosStanding Calf Raise
4 sets · 15–20 reps · 45s rest
Seated Calf Raise
3 sets · 15–20 reps · 45s rest
Leg Press Calf Raise
3 sets · 15–20 reps · 45s rest