Workouts · Strength

Quad-Focus Leg Day in 30

Squats, split squats, and lunges from every angle — the front of your legs will know about it.

30 minintermediatedumbbellstrengthvigorous
Why it works. Complements the glutes-and-hamstrings day so the two halves of your lower body get equal attention.

Warm-up

March in place — 45s
Slow bodyweight squats to depth — 45s
Standing hip circles — 30s

The workout

  1. goblet squat — 4 × 10 reps
    rest 75s
  2. split squat — 3 × 8 each side
    rest 60s
  3. forward lunge — 3 × 8 each side
    rest 60s
  4. wall sit — 3 × 40s
    rest 40s
  5. donkey calf raise — 3 × 15 reps
    rest 30s

Cool-down

Quad stretch, each side — 45s
Deep squat hold, heels down — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

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Do it guided, in HealthApp

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