On one of my leg days Im pressed for time and can only be at the gym for 30 minutes.

On one of my leg days I’m pressed for time and can only be at the gym for 30 minutes. What leg exercises should I include on this day. Squats take up about 15 minutes.

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  1. 2 months ago
    Anonymous

    >Hack squat, lever squat or pendulum squat
    >Leg extensions
    >Leg curls
    Work up to one heavy set of 6-8 for the first one, followed by a backoff set (take off like 20%) to failure. Then spam the shit out of the last two for as many sets as possible until you run out of time.

    • 2 months ago
      Anonymous

      Good way to get injured.

      Pick a kettlebell you can confidently move around. If beginner, 35 lbs. If experienced lifter, 53.

      >10 Swings
      >2 Goblet Squats
      >10 Swings
      >3 Goblet Squats
      >10 Swings
      >5 Goblet Squats

      Repeat for 10-15 mins. Short rest periods between sets, what feels right for you. Try to get to at least 3 rounds.

      Once you can do a weight confidently for 5 rounds, go up in weight.

      The remaining time you may super set light leg curls and leg extensions.

      • 2 months ago
        Anonymous

        >unironically recommends fricking kettlebell swings for leg day
        lmfao

      • 2 months ago
        Anonymous

        i presume one can do goblet squats with any weighted object

      • 2 months ago
        Anonymous

        It's New Year's Eve, not April's Fool

    • 2 months ago
      Anonymous

      Excellent advice. I'd just alternate the leg curls with hyperextensions workout to workout so you're getting your hams with both a hip hinge & a leg curl.

    • 2 months ago
      Anonymous

      My exact ideal. Hack squats, then do leg curls and if you want more quad focus, then spend the rest of the minutes on leg extension. Super easy, fast, efficient machines. If you want to alternate movements, Id keep the squat always and then do leg press (takes longer with loading the plates and pretty high fatigue) and then RDL, preferrably with dumbbells as its again more convenient than barbell.

  2. 2 months ago
    Anonymous

    Technically ham string curl machine because squads only get part of it. Alternatively just add an isolation exercise for what you want to focus on or just deadlift for more compound

  3. 2 months ago
    Anonymous

    Reverse lunges 4xF

  4. 2 months ago
    Anonymous

    One set of 20.

  5. 2 months ago
    Anonymous

    3 heavy sets of squat after warm up, three sets of legs extensions do not rest at the bottom and flex at the top, 3 sets of leg curls once again flex at the bottom and do not quite rest at the top. If you have time after that grab a 25 lb plate and do 3 sets or however many you can fit in on reverse hyper.

  6. 2 months ago
    Anonymous

    Spend 15-20 minutes smoking your legs on hack squats

    then jump right into bulgarian split squats with very little rest between sets.

  7. 2 months ago
    Anonymous

    bulgarian split squats
    single leg rdls

    frick squats, it's for batty boys and girls

  8. 2 months ago
    Anonymous

    How do you do squats in only 15 minutes? It takes me much longer than you between sets to rest. I guess you aren't really trying to lift to your ability.

    • 2 months ago
      Anonymous

      Nta but I squat twice a week and just go empty bar > 1pl8 > 2pl8 > AMRAP top set (most recently 295x6), after that I move on, I don't really time it but it def takes less than 15 minutes

    • 2 months ago
      Anonymous

      Next leg day I’ll try take longer rests and try for more reps or a higher weight. Maybe you’re right. I just figured that if I do that I won’t have time for stuff like leg curls or leg extensions etc

  9. 2 months ago
    Anonymous

    No one in this entire thread has even mentioned calves

    • 2 months ago
      Anonymous

      I do calf raises on leg days where I’m not restricted to 30 mins, but I figure that they come second to quads and hamstrings

    • 2 months ago
      Anonymous

      People actually lift weights for calves?

    • 2 months ago
      Anonymous

      They quite simply don't know.

    • 2 months ago
      Anonymous

      because calves are trained by cardio

  10. 2 months ago
    Anonymous

    Just do squats for 30 mins. If you can finish your squats in 15 min, you're not squatting heavy enough.

  11. 2 months ago
    Anonymous

    hamstring curls while warming up quads with bodyweight squats, then squats superset with a calf exercise. I do smith machine squats which are nice because you can do smith machine calf raises as superset.

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