Fast, Brutal Leg Workout (SORE IN 6 MINUTES!!)

By their very nature, leg workouts can be grueling for the simple fact that they are decimating half of your entire body in one shot! In this video, I make it even more difficult by proving how this can be done in literally just 6 minutes. Going to hit the hamstrings, glutes and quads in one intense leg workout by supersetting two classic leg exercises and adding in some technique changes to make sure it has the effect we are looking for.

With just 2 leg exercises in this leg workout, you can say that the routine is simple. That said, because of the way we are performing the exercises you would never say that it was easy! Start the sore in 6 minute leg workout by loading up two bars in a squat rack. One should be set up for squats and the other should be set low on the pins for stiff legged deadlifts. The depth of the pins for the stiff legged deadlifts will be determined by the depth that you can reach safely on a squat.

I for instance, tend to get just above parallel before my knees start to bark from years of degeneration and playing competitive sports. Since we are using the bar as an implement for performing box squats, the depth is going to be determined when the back of your legs or butt make contact with it. Given the fact that we are performing slow eccentrics however, you will want to take this into consideration when determining the weight you are going to use.

The second leg exercise in this legs workout is the stiff legged deadlift as mentioned above. You want to hinge at the hips and lower the bar down to the pins before driving back up using powerful glute and hip extension. With both of these exercises, you are going to start by performing 10 reps and then a 10 second isometric hold in the bottom position before moving on back to squats.

The next time you perform the squats you will want to perform 8 reps and finish with an 8 second hold. Immediately move right into the SLDL’s and perform 8 reps here with an 8 second hold in the bottom position after the last rep. Keep going until you have performed 6 on each exercise, 4 reps on each exercise, and finally 2 reps on each exercise.

The hold time at each stage is equal to the number of reps that you are performing. For instance, when performing 4 reps of a squat and stiff legged deadlift, you will be holding for 4 seconds at the bottom on your final rep.

The total amount of time that it should take you to perform all of your repetitions and holding time is 5 minutes. Given the fact that you will require some time to transition between the two exercises and catch your breath as well, the full 6 minutes of this leg workout are at your disposal and likely going to come in handy when attempting to get this done. Remember to keep your eccentric rep slow (3 seconds down) to accentuate the tension with tissue lengthening and increase the overall demands on the muscles.

[allanx]

This works, I got sore on the 2nd rep.

[HeavenSoundsLikeThis]

Hi Jeff. I started competing in bodybuilding 1984. Started training in 1978. Even though I no longer compete I still like a good leg workout from time to time and I still remain in shape. But this work out, bar none kicked my ass! I'm so happy to share it with anyone I dislike. LMAO. Actually I think I started with two heavy of weights. I had to drop my squat from 175 to 135. And it did take me longer than six minutes. I want to thank you so much for sharing your knowledge and your videos with all of us I'm telling you right now that I appreciate it.
Karen

[paulg]

The music is like the intense repeating "main menu" music for a modern 1st person shooter game.

[ZEDTHEWHO]

lol the day I decide to start on my legs you send us this video. nice

[darktrainerz]

One thing I like about Jeff is that he puts himself through these hell workouts that he recommends to us.

[liseduncan]

Your Sore in Six series is the BEST. And the dramatic music is obviously there so we have a reason to smile through this gruel.

[johnuy]

Jeff please do sore in 6min for calves.

[smokedoubt]

This channel is the most in depth and informational exercise channel, PERIOD.

[brentalexander]

Really love the way you marry science and training using proper terminology but also keeping it simple. I've been a long time follower and the sore in six minutes series is absolutely amazing. Keep it up bro

[infectedduck]

i'm getting all the exercise i need just by watching, amazing jeff!

[asap]

Jeff changing leg day into leg minutes. Still gon skip it tho lol

[lockness]

I want big legs!!!! So going to try this!!! Not at that weight but I will push myself! You guys are the best!!!!

[dragonskull]

I love the sore in 6 series Jeff. I appreciate you sharing the knowledge and I like when you do the exercise yourself to demonstrate.

[notliberal]

I did this yesterday (8 MAR) with a twist, after each round row a 500 meter then continue. I am having a hard time standing / walking or really anything that uses the lower body. Jeff you are an evil genius! I will keep putting your sore in 6 workouts into my routine as they are brutal. Keep up the series Jeff - it is working :)

[tashf]

Dear god - I can't walk properly! I'm at work and I'm hobbling after doing this yesterday! Brilliant workout - love it!

[myssm]

I really love following your channel, but I have some issues. I've checked out the AthleanXX for Women channel and, well, it SUCKS. I get that women and men need to train a little differently, but that channel is SO dumbed down. I can't tell if they're talking like vapid drips because they ARE women or because they're talking TO women, but either way it's irritating as hell. I MUCH prefer your educated information and thorough explanations of the muscle functions. As a woman, can I just do these the same and only change the weights I ift, or would I have to do different moves to get a nicely toned and lean figure?

[shayparrish]

I LOVE GETTING TO WATCH JEFF DO THE WORKOUT!!! helps put everything together for me

[theodor]

Perfect love INTENSE leg workouts. Thanks Jeff!

[moulaymaaroufi]

The best educated body-sculpting channel on YouTube.

[WDYLC]

I hate working legs...but I know it's important that's why an intensive workout will do the job...calves next!?