Leg day is the most important day of the week. Sadly, most people...
Gabe Pluguez@Gabepluguez
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Dec 01, 2025
~2 min read
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Leg day is the most important day of the week.
Sadly, most people get it wrong.
If you want to:
• Grow your quads
• Squat 415 lbs for reps
• Finally look good in shorts
Here are the 8 exercises you NEED to be doing (+ how I blew up my calves):
Sadly, most people get it wrong.
If you want to:
• Grow your quads
• Squat 415 lbs for reps
• Finally look good in shorts
Here are the 8 exercises you NEED to be doing (+ how I blew up my calves):
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My big philosophy:
If you consistently train any variation of these 8 exercises…
And you:
• Train intensely
• Put in the reps
• Add on the weight
You WILL have a strong, powerful set of legs.
Let's dive in…
If you consistently train any variation of these 8 exercises…
And you:
• Train intensely
• Put in the reps
• Add on the weight
You WILL have a strong, powerful set of legs.
Let's dive in…
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1. Safety Bar Squats
The handles put less stress on your shoulders, allowing you to focus more on your legs.
The handles put less stress on your shoulders, allowing you to focus more on your legs.
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2. Pendulum Squats
These make the exercise heavier where you're stronger (at the top)...
And lighter where you're weaker (the bottom).
So you get more muscle growth per set.
These make the exercise heavier where you're stronger (at the top)...
And lighter where you're weaker (the bottom).
So you get more muscle growth per set.
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3. Hack Squats
These allow for less stress on your lower back…
And make it easier to go deeper (works your quads more).
You can also add bands to make the lift even better.
These allow for less stress on your lower back…
And make it easier to go deeper (works your quads more).
You can also add bands to make the lift even better.
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4. Deadlifts
Great for quads, hamstrings and glutes.
Great for quads, hamstrings and glutes.
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6. Belt Squat Marches
These train stability.
Stable hips improve athletic performance and prevent low back pain, hip pain, and other injuries.
These train stability.
Stable hips improve athletic performance and prevent low back pain, hip pain, and other injuries.
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7. Lying Hamstring Curls
These are A++, while seated hamstring curls are only A+.
Seated curls train the hamstrings in their fully lengthened position (As do deadlifts).
Lying curls train the hamstring in the fully shortened position (a range of motion that deadlifts miss)
These are A++, while seated hamstring curls are only A+.
Seated curls train the hamstrings in their fully lengthened position (As do deadlifts).
Lying curls train the hamstring in the fully shortened position (a range of motion that deadlifts miss)
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8. Calf Raises
These are an A++ while standing calf raises are only an A+.
Standing raises load your shoulders, which triggers your lower back, glutes, and quads.
Seating calf raises load the knees, which isolates your calves more.
These are an A++ while standing calf raises are only an A+.
Standing raises load your shoulders, which triggers your lower back, glutes, and quads.
Seating calf raises load the knees, which isolates your calves more.
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Here are 2 quick & unique warm-ups:
1. Backward treadmill walk
Do this for 60-90 seconds before working out.
These bring blood flow to the knee so it's warm and prepared to do a heavy leg day without aching.
1. Backward treadmill walk
Do this for 60-90 seconds before working out.
These bring blood flow to the knee so it's warm and prepared to do a heavy leg day without aching.
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2. Hip Airplanes
These train your brain to keep your hips stable so you don't get injured.
These train your brain to keep your hips stable so you don't get injured.
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Something to remember:
You can make this as easy or as hard as you want.
The only way to see growth is by pushing yourself in every workout.
Try these out, and let me know what you think.
You can make this as easy or as hard as you want.
The only way to see growth is by pushing yourself in every workout.
Try these out, and let me know what you think.
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If you have any questions about this, let me know below.
& Follow me @Gabepluguez for more content like this.
& Follow me @Gabepluguez for more content like this.
