How to level up your leg workouts

As a personal trainer and fitness fanatic, I want to empower you with the tools you need to take control of your own fitness journey. That’s why I love sharing my knowledge which enables you to build your own workouts, amend your own programs and get the most from your training.

So today, I’m sharing 7 simple techniques you can use to level up your leg workouts and challenge yourself in new ways; building strength and power in your lower body.

1. Up the weight.

I know it’s obvious but it’s true - this is the most effective method for building strength. We can easily get comfortable with a weight and stick with it, but step out of your comfort zone, add on a few kilos and decrease the reps a little. Your muscles will scream but thank you later!

2. Change the rep range.

It’s easy to get stuck in a routine of doing 8-12 reps of each exercise. But it’s important to keep your body guessing, so why not shock your system with a new rep range? For example, if you usually do 8-10 heavy hip thrusts, drop the weight down and do 20-25 reps. I guarantee you’ll feel the burn!

3. Dropsets.

Oh dropsets… probably the most challenging training technique that exists. But arguably one of the most effective too! A dropset is when you complete a set number of reps with a heavy weight, then immediately drop the weight by around half or more and complete another set of the same exercise. The Bulgarian Split Squat is a great exercise to perform dropsets on - try doing 8 reps with a heavy weight, then dropping to half the weight and doing 8 more reps. Complete all reps on one leg before switching to the other. Ow.

4. Supersets & Trisets.

These are a staple in my leg workouts. Supersets are when you perform two exercises back-to-back, and trisets are when you perform three exercises back-to-back. These techniques allow you to push your legs to exhaustion and are extremely time efficient.

5. Circuits.

Similar to the above, circuits are when you perform four or more exercises back-to-back. I tend to use circuits in conditioning workouts, but sometimes I add in a 4-5 exercise circuit at the end of a leg workout and it’s an absolute killer way to finish off your lower body. An example of a circuit is 10 Goblet Squats, 10 Walking Lunges, 10 Sumo Squats and 10 Step-Ups.

6. Plyometrics.

Plyometric exercises are explosive movements such as jump squats, jump lunges and box jumps. These build power in your lower body while getting your heart rate up. Personally, I love incorporating plyometric exercises into my leg workouts, in the form of supersets.

7. Burnouts & Finishers.

This is one of my favourite techniques. Adding a quick, 5-minute finisher at the end of your leg workout will seriously burn the lower body. These are usually circuits, often incorporating bodyweight exercises, which use up any last remaining energy in your legs.

Want more advice on how to take your workouts to the next level? Check out my progressive workout programs, designed to help you get fitter and stronger in the gym or from the comfort of your own home!