Gympal

Legday

Created by Antone Raposa
Antone Raposa
Full Squat

Full Squat

Sit with your back against the pad and extend your legs fully, then lower them slowly to keep tension on your quads.
Set
KG
Range
1
2
3
Lunge (Dumbbell)

Lunge (Dumbbell)

Feet lower on the platform emphasize quads, higher targets glutes and hamstrings. Narrow stance hits outer quads, wide stance hits inner quads.
Set
KG
Range
1
2
3
4
5
Romanian Deadlift (Dumbbell)

Romanian Deadlift (Dumbbell)

Keep your hips down and curl your legs toward your glutes, then lower them slowly to maintain tension on your hamstrings.
Set
KG
Range
1
2
3
Standing Calf Raise (Dumbbell)

Standing Calf Raise (Dumbbell)

Toes pointed inward emphasizes outer calves, toes outward emphasizes inner calves.
Set
KG
Range
1
2
3