The Brutal Leg Workout That’ll Test Your Limits (and Quads)

Some days, you head to the gym with a plan, ready to chip away at your program and stack those gains. And then there are the days you just want to torch your legs until walking up stairs feels like a sport of its own. Normally, it’s smart to stick with progressive overload and follow a structured plan if you’re chasing muscle. But every now and then, it’s totally fine to throw the script out the window, scoop a little extra pre-workout, and see what you’re really made of.

That’s exactly what this workout is built for—a full leg-day gauntlet designed to push you past your comfort zone. But it’s not a risky, pointless plan. Anyone can have you ‘squat until you puke’ but that doesn’t mean the workout was effective, beneficial, or safe. This workout will minimize your chances of injury while giving you one hell of a workout. Just know, this isn’t the kind of session you should run every week, and it’s definitely not for beginners still dialing in their form.

If you’re ready to embrace the pain, strap in, grab your water (and maybe an ice pack for tomorrow), and follow along.

Swiss Ball Leg Curl

How to Do It

1. Lie on your back on the floor and rest your heels on a Swiss ball, to start.
2. Brace your abs and drive your heels into the ball to raise your hips off the floor.
3. Bend your knees and roll the ball toward you.
4. Keep your hips elevated the entire set.
5. Start with 2 sets of 20 reps to warm up, followed by 2 sets of 15 reps, resting 30-45 seconds between sets.

1.5 Rep Back Squat

How to Do It

1. Set yourself under the bar with a tight grip.
2. Brace your core and walk the weight out under control and in as few steps as possible.
3. Set your feet hip-to-shoulder-width apart with your toes slightly pointed out.
4. Start the movement by pushing your hips back and bending your knees at the same time. 
5. When you reach the bottom of the squat, reverse the movement by driving your feet into the ground, but come halfway back up before lowering yourself back into the bottom of the squat. Now stand all the way up.
6. That’s 1 rep.
7. Perform 4 sets of 8 reps, resting 2 minutes between sets.

Bulgarian Split Squat

How to Do It

• Place your foot laces down on a bench or squat stand.
• Lower yourself under control by bending the front knee.
• Keep the majority of your weight on the heel and middle of your front foot; the back leg (the one on the bench) should just be keeping you stable. 
• Stop right before your back knee touches the ground, and then reverse the movement by standing up.
• Be sure to keep your knee in line with your toes during the exercise and don’t let it drift side to side.
• Perform 3 sets of 12 reps each side, resting 60-90 seconds between sets

Single-Leg Leg Press

How to Do It

1. Set up the leg press for moderate to heavy weight.
2. Place both feet on the platform so your knees are at right angles at the start.
3. Remove one leg.
4. Press with the leg remaining for a full range of motion, but avoid locking out the knee.
5. Do all reps on one leg before switching.
6. Perform 3 sets of 20 reps and then drop the weight 30% and complete 1 set of 35 reps using the same technique.

Sumo RDL

How to Do It

• Take a wide stance with your toes slightly pointing out.
• While keeping your back straight, lower yourself down to the bar and grab it with a tight grip.
• Lift the bar by driving your feet into the ground.
• Finish the movement by standing straight up and squeezing your butt. 
• DO NOT finish the movement by leaning back and overextending your lower back.
• From here, push your butt towards the wall behind you and lower the bar to knee level.
• Make sure to keep the bar against your legs the whole time and keep a straight back.
• From there, reverse the movement and stand back up.
• That’s 1 rep.
• Perform 3 sets of 10 reps, resting 60-90 seconds between sets.

Goblet Squat

How to Do It

• To start, stand with your feet around hip to shoulder-width apart with your toes pointed slightly out.
• With a straight back, crouch down to pick up the weight (dumbbell or kettlebell).
• Hold the weight at chest height with your elbows pointing down towards the ground (not out to the sides).
• You should really feel your upper back working.
• Start the movement by pushing your hips behind you and bending your knees at the same time. 
• Go as low as your body will allow, as long as you keep a straight back.
• Push your feet through the floor and stand up.  
• That’s 1 rep.
• Perform 1 set of 60 reps, taking as little rest as possible to complete all the reps.