30 Minutes to Strong Legs

Very few people enjoy training legs. Given the choice between a hard and heavy leg session or going to the dentist, a lot of people would have to think about which option to choose! Why? Leg training is hard – especially if it’s productive. There is no such thing as an easy, effective leg workout. Those big muscles demand a lot of oxygen and energy, and metabolites will quickly make their presence known.

See also >> Max Philisaire's Brutal Core Workout 


One of the best ways to make leg training a little more tolerable is to keep your sessions short and sweet. That way, you’ll have time to do other, less demanding things like abs or arms, or can spend the rest of your session recovering. Either way, if your workout is short enough, it’ll be over before you know it.


This leg workout is designed to be done in 30 minutes or less. If it takes you longer, you are wasting time between sets and exercises. Put down your phone, put on your headphones, and get on with your workout!


The workout


Workout instructions



This exercise is the cornerstone of your workout. The set and rep scheme is, however, quite unusual. Do five reps with an empty bar. Immediately add some weight, e.g. 10 kg per side, and do another five reps. Rerack the bar and, without wasting time, add another 10kg per side, and then do another five reps. Keep adding weight and doing sets of five until you are unable to continue. Your rest period is limited to the amount of time it takes you to add more weight. Don’t be surprised if you end up using far less weight than normal; the very short breaks between sets mean you fatigue faster than usual.


Romanian deadlifts

Where squats mostly work your quads, Romanian deadlifts mostly work your glutes, hamstrings, and lower back. Do one light set and two heavy sets of no more than ten reps. Use an overhand or mixed grip as preferred. Do not allow your lower back to round and keep your knees slightly bent throughout. Lower the bar to just below knee-height. If you feel you can go lower, add more weight.


Leg extensions & leg curls

These two exercises are to be performed as a superset i.e. back to back. Use moderate weights and pump out the reps, aiming to reach failure between 12 to 20. As you should be very warm by now, just do two hard sets, resting 60 seconds between supersets. Lift the weight powerfully and then lower it under control to maximize the effectiveness of these exercises.



Your legs should be feeling quite fatigued by now and a couple of sets of lunges will be all that is required to finish them off! Using bodyweight only, do two sets of walking lunges, resting just 30 seconds between sets. With tired legs, don’t be surprised if you wobble a lot and can only manage a few reps per set.


Calf raises and double foot jumps

This lower leg pairing will work your calves hard in next to no time. Load up the calf raise machine, seated or standing as preferred, and do a maximum rep set; keep going until even one more rep is impossible. Step off the machine and then proceed to do a set of vertical jumps. Imagine you are jumping rope and use your ankles more than you use your knees. Jump as high as you can, but also keep ground contact time to a minimum. Rest a moment and then repeat the pairing twice more.


Workouts don’t have to be long to be effective. In fact, when time is against you, you are much more likely to work hard and fast. Short, sharp workouts are more intense and productive than workouts that are done with less urgency. Yes, they hurt more too but that pain is over in minutes rather than hours! If you dread long, laborious leg training sessions, give this workout a try; it’ll be over before you know it!


Hit your workouts harder than ever before with the EHPlabs preworkout stack! Leg day will soon become your favorite day of the week with this energy boost!