@coachstevefit1: LEG DAY WORKOUT. QUADS, HAMSTRINGS & GLUTES. 1. SMITH MACHINE SQUAT Sets: 4 | Reps: 8–12 Execution: Position the bar across your upper back with feet shoulder-width apart. Brace your core, bend your knees and hips, and lower yourself under control. Keep your feet flat and knees tracking in line with your toes. Push through your feet to return to standing. Target muscles: Quads, glutes and adductors. 2. BARBELL SUMO SQUAT Sets: 3 | Reps: 10–12 Execution: Stand with your feet wider than shoulder-width and toes slightly turned outward. Hold the bar securely in front of your body. Bend your knees and hips, keeping your chest lifted and back neutral. Push through your feet to stand tall. Target muscles: Adductors, glutes and quads. 3. DUMBBELL ROMANIAN DEADLIFT (RDL) Sets: 3 | Reps: 8–12 Execution: Hold a dumbbell in each hand in front of your thighs. Keep your knees slightly bent and push your hips backward while lowering the dumbbells close to your legs. Maintain a neutral spine and lower until you feel a stretch in your hamstrings. Drive your hips forward to return to standing. Target muscles: Hamstrings and glutes. 4. BULGARIAN SPLIT SQUAT Sets: 3 | Reps: 8–10 per leg Execution: Stand a comfortable stride in front of a bench with your rear foot elevated. Keep your torso stable, brace your core, and lower your hips by bending your front knee. Push through your front foot to return to the starting position. Complete all reps on one leg before switching sides. Target muscles: Quads and glutes, with hamstring assistance. 5. MACHINE LEG EXTENSION Sets: 3 | Reps: 12–15 Execution: Adjust the seat so your knees align with the machine's pivot and position your shins behind the padded roller. Extend your legs smoothly, squeeze your quads at the top, and lower the weight slowly without letting it drop. Target muscles: Quadriceps. Train hard, stay consistent. #LegDay #LegWorkout #FitnessTok #GymTok#creatorsearchinsights

Coach Steve

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Friday 16 October 2026 10:26:42 GMT