Leg Day
A 50-minute barbell leg day: back squats and front squats for the quads, Romanian deadlifts for the hamstrings and glutes, lunges for single-leg strength and box jumps to finish with some power. Five exercises, roughly 520 kcal, and everything from hip to ankle covered.
Leg Day at a glance
- Level
- Intermediate
- Duration
- 50 minutes
- Exercises
- 5
- Estimated burn
- ~520 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Glutes, Hamstrings, Calves
- Made for
- Everyone
- Price
- Free
5 exercises in Leg Day
- 1Barbell Squat4 × 8
- 2Front Squat3 × 10
- 3Romanian Deadlift4 × 10
- 4Lunge3 × 12
- 5Box Jump4 × 10
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Leg Day
Back squat first, front squat second — the order matters because the front squat exposes any brace you were faking. Rest two minutes on squats, 90 seconds elsewhere. Box jumps at the end should stay crisp; if the landings get heavy, you have done enough.
Leg Day — questions
How long does Leg Day take?
About 50 minutes from the first set to the last. The session contains 5 exercises and burns roughly 520 kcal for an average trainee.
What equipment do you need for Leg Day?
Barbell and plates. The session is built around Barbell Squat, Front Squat, Romanian Deadlift and more, and every exercise comes with a demo video in the GymiaFit app.
Is Leg Day suitable for beginners?
Leg Day is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Leg Day work?
Quads, Glutes, Hamstrings, Calves. 5 exercises, starting with Barbell Squat, Front Squat, Romanian Deadlift.
Is Leg Day free?
Yes. Leg Day is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Leg Day into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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