The PERFECT Leg Workout (Backed by Science)

With the return of the perfect workout series, I am updating the perfect leg workout to give you the best leg workout you can do. The biggest difference is that I am giving you not just one, but two perfect leg workouts for you to try that are not just randomly thrown together, but are based on science.

While this perfect leg workout is based on science, that doesn’t mean it is simply married to the latest research fad that everyone is jumping behind and throwing all other techniques out the window. Instead, it’s going to be based on anatomy, biomechanics, as well as some of the newer research.

Now, the perfect leg workout based on science should consist of exercises not just for the quads and the hamstrings but other important muscles of the legs as well. That said, even that doesn’t make the leg workout complete. In order to round out your legs with a well rounded, perfect workout, you need to fill in the gaps of what is lacking on those popular leg exercises and put science in your training.

The perfect leg workout needs to take into account the use of the lower back as compound leg exercises often will aggravate it if the workout is not designed properly. So, the compound leg exercises will be complimentary in hitting all muscles of the legs, but also keeping the low back in check as well.

We also know, thanks to science, that hitting the legs twice in a week is going to be better than once a week, which means we can include more opportunities for different ways to hit the quads, glutes, and hamstrings as well as shortening the workouts so that you can attack another muscle group in the same day.

So what does the perfect leg workout look like?

Perfect Leg Workout 1:

Reverse Hyper: 1-2 x 10-15 (sub max)

- This is to warm up the low back and glutes, as they will be key contributors to both posterior and anterior leg work.
- Make sure that this is extremely sub max effort. You do not want to be fatiguing your muscles by the end of the exercise.

Deadlifts / Trap Bar Deadlifts: 3 x 5 @ 80%

- Do not take this exercise to failure. Perform 3 sets of 5 reps and increase by 5 lbs next workout. Repeat at the same weight if 3 sets of 5 cannot be completed.
- If you have an orthopedic issue, namely the lower back, that prevents you from deadlifting safely, then opt to use a trap bar deadlift instead.

Barbell Front Squats: 2-3 x 6-8

- Keep as upright at possible and direct as much tension into the quads as you can.
- This exercise allows for a greater form of tension overload on the quads while protecting the low back in the process.

Alternating DB Reverse Lunges: 2-3 x 10 each leg

- This is an exercise where failure can be achieved conveniently and safely. Simply drop the dumbbells when you reach failure as opposed to having to strip a barbell and replace the weights.

Seated Hamstring Curls / Slick Floor Bridge Curls: 1 x 12-15 / F + Eccentric Only Reps

- Once you reach failure, perform eccentric only reps in the form of 2-down-1-up reps for the seated hamstring curl, or walk your legs in, bridge up, and slide your legs eccentrically on the slick floor bridge curl (depending on equipment availability)

Standing Calf Raises: 2-3 x 10-12 + Partial Reps

- Hold 4 seconds in the contracted position and hold 4 seconds in the stretched position on each rep.
- Once you reach failure, eek out a few partial repetitions in the stretched position until you reach failure again.

Watch the video for the second perfect leg workout as it will round out the training you will need to do to completely hit the muscles of the legs over the course of the week and reach the ideal amount of frequency / volume.

Here are the relevant studies used to build this perfect leg workout:

For more videos on building muscle, make sure to subscribe to this channel here on YouTube and remember to turn on your notifications so you never miss a new video when it’s published.

[athleanx]

Finding the newly updated "Perfect Workout" series helpful to your training? Great. Tell me which one is your favorite so far and what you'd like to see next. I'm making sure to give you exercise swaps when appropriate due to either missing equipment or orthopedic considerations but if you still need some help feel free to drop a separate comment below and I'll try to help you out. Be sure to save the playlist so you can refer to these perfect workouts when you go to the gym. Thanks for the love of the series (past and present) and for making ATHLEAN-X the most subscribed to fitness channel on youtube. Appreciate you!

[ReboundedDOG]

2:50 Schedule

3:20 Reverse Hypers
3:55 Deadlift
5:35 Front Squat
6:35 Reverse Lunge
7:20/7:40 SFB Curl or Seated Hamstring Curl
8:40 Standing Calf Raises

10:05 Banded Overhead Squat
10:35/11:15 BB Squat or Box Squat
12:05 Hip Thrust
13:05 Spanish Squat
14:05/15:00 GHR or Nordic Curl
15:45 Seated Calf Raises

16:45 Screenshot

[ericlittle]

We are only 6 leg days away from 2026 😎

[ashe]

Dude, that set-up for the Nordics was EXACTLY what I've been looking for! 🙏

[SamuraiZenPath]

Despite all my years of weight training, I ALWAYS learn new things from you! Thank you!

[JayCompost]

When I started watching your videos you have encouraged me to lose 60 pounds and getting lots of gains from your advice. Thank you

[De_Vliegende_Hollander]

I just realised that I’ve only done 4 leg days this year and it should have been at least 8 for what I want to achieve. Literally leaving 50% of my possible gains because of laziness and postponing. Fixing it starting today!

[janhelgelorenz]

Hi Jeff, I love this channel - the best of the best - I am a physiotherapist and osteopath in Germany myself and have been recommending your channel for years... great new summary of leg training - just an additional idea - I think it doesn't hurt to do 2-3 sets of isolated training for foot dorsal extension - I think that for many people the squat exercises are not enough to train the front shin muscles - for ankle stability, knee and ankle health I would integrate an exercise from the "tibialis" raise area. Of course, the extensor hallucis and digitorum longus and possibly also the peroneus muscles are trained...

[FCastro-wmyv]

that partial hamstring curl is genius.
the eccentric! the eccentric!

[winzza]

Love this series is coming back, can’t wait for the shoulder and abs for the full plan

[stevesorensen]

I'm just damn impressed with how far Jesse has come. Nice job Jesse.

[Thajal]

This playlist is back, babyyy!
Now we only need to revive the dumbells only playlist!

[atlanii]

I love your workouts. I'm so grateful for your guidance. Thank you

[Aaronnpool]

Thanks for all your videos and support Jeff! Definitely the best out there when it comes to in depth content on how to train the body safely and naturally.

[alainrichard-oy]

Awesome video. Your advices have led to the most effective exercises I have ever done (and the most excruciating one), bur results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of yours to be far more effective. I also got myself a muscle gain meal plan from Onlymeal, and without additional supplements needed, my muscles started to grow massively over the last two months. Thanks Jeff for all the work you have done over the years.

[lonewolfproductionsglobal]

Finally a sneak peak at the full calendar. When will we get the bi, tri, and shoulder days!!!!????

[finncaster]

Yeah! These are really the best series. 3-4 exercises, I usually do an igniter set and then 20 effective reps after that and I’m hurting the next day and best use of time at the gym. In our house we refer to you as Jefe cause you the Boss lol!

[nikos.]

The most important muscle group! Thank you, Jeff

[ashimmo]

I've been following this routine for a month and am still waiting for shoulders and arms workouts. I am definitely seeing results (with diet) but I feel exhausted from the intensity. I take 1 day off between 1 and 2 and 2 days off after exercise 2. Feel great after resting. Can't wait for the rest of the series

[tony]

Love all your videos! I have been following your videos for 9 years now. I find them all informative and helpful.and very adaptable to all levels of fitness!! I own 4 of yours programs and think they are worth Every penny. I was wondering if you could make a program for the Senior Athlete? Who wants to keep training. I am 73 years old and still train (Not Workout. It's not work to me.) 5-6 days a week. But there are a lot of Seniors out there that are not as fortunate. I believe you could help them!! Peace and Blessings