Hard & Heavy Leg Workout | Mike Hildebrandt
This rock-solid leg workout from Mike Hildebrandt is designed to add size, strength, and definition to each and every muscle in your lower body. Embrace the challenge!
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| Mike Hildebrandt’s Hard & Heavy Leg Workout |
Barbell Squat – 5 sets, 8 reps
Leg Press – 5 sets, 12 reps
Bodyweight Walking Lunge – 4 sets, 20 reps (Double reps, with an extra down-and-up on each rep)
Romanian Deadlift with Dumbbells – 4 sets, 15 reps
Leg Extensions – 4 sets, 15-20 reps
Seated Leg Curl – 4 sets, 15-20 reps
Superset – 4 sets
Seated Calf Raise – 20 reps
Donkey Calf Raises – Failure
| Mike’s Technique Keys |
Back Squat – Hildebrandt starts his workout with the bar on his back, pushing heavy weight for relatively low reps while his legs are fresh.
Leg Press – The leg press is a great follow-up to the back squat because it allows you to safely add more volume as you continue to target your quads, hamstrings, and glutes.
Walking Double Lunge – This dynamic, total-body movement is where this leg workout shifts into higher rep ranges—and you’ll really start to feel the work piling up.
Dumbbell Romanian Deadlift – Moving into more isolated exercises, the dumbbell Romanian deadlift is Hildebrandt’s first choice for targeting the hamstrings. But it’s all in how you do it.
Leg Extension – The reps start to really add up with this isolation exercise—and as Hildebrandt warns, you’re going to start feeling the burn. He leaves the rep range open at 15-20 because he wants you to try to find that point of muscle failure where your quads just can’t take it anymore.
Seated Leg Curls – As with the leg extensions, you’ll use a higher rep range on the seated curl to balance out the front and back of the leg. And since we’re still solidly in isolation mode, avoid the temptation to go heavy or let momentum take over.
Superset: Seated Calf Raise with Donkey Calf Raise – Hildebrandt is known for his attention to detail, and this killer superset finisher is just the thing to bring out definition in those calves. By moving from a bent knee position to a straight knee position, you target all muscles in the calf complex for complete calf development. Don’t be afraid to pack on weight just because this is a smaller muscle group—at the end of 20 reps you should feel like you have nothing left in the tank.
| Mike Hildebrandt’s Recommended Supplements |
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