The PERFECT Leg Workout (Backed by Science)
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Date: 2025-01-21
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Comments and reviews: 20
akadannybuddy
I've been an avid follower of yours for some time now and truly appreciate your content and expertise. I know at this time you are busy with your perfect workouts for 2025, but was hoping if by chance you would be able to conjure up a short on time workout series much like that of the late and great John Meadows. I am aware that Mr. Meadows' content was more bodybuilding heavy, but I would love to see your approach to what I deem a worthy cause as many of us, when short on time, would still like to get in a challenging workout rather than skip it all together. Thank You for all you do!
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I've been an avid follower of yours for some time now and truly appreciate your content and expertise. I know at this time you are busy with your perfect workouts for 2025, but was hoping if by chance you would be able to conjure up a short on time workout series much like that of the late and great John Meadows. I am aware that Mr. Meadows' content was more bodybuilding heavy, but I would love to see your approach to what I deem a worthy cause as many of us, when short on time, would still like to get in a challenging workout rather than skip it all together. Thank You for all you do!
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tony4782
Love all your videos! I have been following your videos for 9 years now. I find them all informative and helpful. and very adaptable to all levels of fitness! I own 4 of yours programs and think they are worth Every penny. I was wondering if you could make a program for the Senior Athlete Who wants to keep training. I am 73 years old and still train (Not Workout. It's not work to me) 5-6 days a week. But there are a lot of Seniors out there that are not as fortunate. I believe you could help them! Peace and Blessings
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Love all your videos! I have been following your videos for 9 years now. I find them all informative and helpful. and very adaptable to all levels of fitness! I own 4 of yours programs and think they are worth Every penny. I was wondering if you could make a program for the Senior Athlete Who wants to keep training. I am 73 years old and still train (Not Workout. It's not work to me) 5-6 days a week. But there are a lot of Seniors out there that are not as fortunate. I believe you could help them! Peace and Blessings
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kretzfitgym
8: 15 - Using fitball with legs raised up and heels on very top, just bridging up and down simultaneously bending the knees and rolling the ball under your glutes (keeping thighs straight in line with the torso) and back would save heels, socks, floor (you don't need a slippery one anymore, actually, better quite the opposite. and make you work harder, including core stability maintenance!
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8: 15 - Using fitball with legs raised up and heels on very top, just bridging up and down simultaneously bending the knees and rolling the ball under your glutes (keeping thighs straight in line with the torso) and back would save heels, socks, floor (you don't need a slippery one anymore, actually, better quite the opposite. and make you work harder, including core stability maintenance!
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athleanx
2: 50 Schedule
3: 20 Reverse Hypers
3: 55 Deadlift
5: 35 Front Squat
6: 35 Reverse Lunge
7: 20/7: 40 SFB Curl or Seated Hamstring Curl
8: 40 Standing Calf Raises
10: 05 Banded Overhead Squat
10: 35/11: 15 BB Squat or Box Squat
12: 05 Hip Thrust
13: 05 Spanish Squat
14: 05/15: 00 GHR or Nordic Curl
15: 45 Seated Calf Raises
16: 45 Screenshot
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2: 50 Schedule
3: 20 Reverse Hypers
3: 55 Deadlift
5: 35 Front Squat
6: 35 Reverse Lunge
7: 20/7: 40 SFB Curl or Seated Hamstring Curl
8: 40 Standing Calf Raises
10: 05 Banded Overhead Squat
10: 35/11: 15 BB Squat or Box Squat
12: 05 Hip Thrust
13: 05 Spanish Squat
14: 05/15: 00 GHR or Nordic Curl
15: 45 Seated Calf Raises
16: 45 Screenshot
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joecimbak3974
Jeff THANK YOU SO MUCH once again. I'm grabbing this off the video and adding it to your calendar. Note on Jesse. kid has gotten pretty cut over the last couple years. I'm also glad he's a little less goofy. No need for goofy. Not now that he knows gastroc vs solius. You guys are a good team. Thanks so much friends.
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Jeff THANK YOU SO MUCH once again. I'm grabbing this off the video and adding it to your calendar. Note on Jesse. kid has gotten pretty cut over the last couple years. I'm also glad he's a little less goofy. No need for goofy. Not now that he knows gastroc vs solius. You guys are a good team. Thanks so much friends.
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jarde9557
Once again thanks for the new ideas to the gym. I have a bad knee as I have torn meniscus in my knee and if there is pressure to the knee it is just not good for it. Starts to hurt and goes sore. There were few movements that do not cause any pain in the knee so I will definitely add those to my training.
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Once again thanks for the new ideas to the gym. I have a bad knee as I have torn meniscus in my knee and if there is pressure to the knee it is just not good for it. Starts to hurt and goes sore. There were few movements that do not cause any pain in the knee so I will definitely add those to my training.
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athleanx
Regular bicycling does the trick for me. If I need an added challenge I'll drain some tire pressure to get more friction and go uphill but if you don't like the scenery change do indoor leg workout, your choice -- Deadlifts Back problems are no issue for me it's more the knees that make the trouble.
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Regular bicycling does the trick for me. If I need an added challenge I'll drain some tire pressure to get more friction and go uphill but if you don't like the scenery change do indoor leg workout, your choice -- Deadlifts Back problems are no issue for me it's more the knees that make the trouble.
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athleanx
Double leg squats always make my hip and knee joints feel sticky’ the next day. I’ve traded it for Bulgarian Split squats and feel great with them. I do have some hip mobility issues so that’s probably the root cause, but hopefully this helps someone in the comments who also has a similar issue
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Double leg squats always make my hip and knee joints feel sticky’ the next day. I’ve traded it for Bulgarian Split squats and feel great with them. I do have some hip mobility issues so that’s probably the root cause, but hopefully this helps someone in the comments who also has a similar issue
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KevinBhantooa
Love the videos, Jeff. Have been with team Athlean for 5 years and the gains I have seen with your program have been a life changing.
Can you make a video about the importance of mental health and how it affects our physical health Especially in the context of training in the gym long term.
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Love the videos, Jeff. Have been with team Athlean for 5 years and the gains I have seen with your program have been a life changing.
Can you make a video about the importance of mental health and how it affects our physical health Especially in the context of training in the gym long term.
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roadstar499
Not gonna lie. just did hamstrings using that slippery floor exercise. definitely hits hams, butt and lower back as hard and intense as you would ever want. i even added one legged ones where i rested opposite leg on top of working leg. i really focused on mainly the negative.
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Not gonna lie. just did hamstrings using that slippery floor exercise. definitely hits hams, butt and lower back as hard and intense as you would ever want. i even added one legged ones where i rested opposite leg on top of working leg. i really focused on mainly the negative.
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axel-wn3od
I do 2 legs a week, seated heavy goodmornings to warm up before deadlifts and standing hamstring curls followed by lying leg curls and deadlifts, the goodmornings have been a life saviour for my back, would love to do front barbell squat to try but so heavy, the bar on chest,
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I do 2 legs a week, seated heavy goodmornings to warm up before deadlifts and standing hamstring curls followed by lying leg curls and deadlifts, the goodmornings have been a life saviour for my back, would love to do front barbell squat to try but so heavy, the bar on chest,
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finncaster
Yeah! These are really the best series. 3-4 exercises, I usually do an igniter set and then 20 effective reps after that and I’m hurting the next day and best use of time at the gym. In our house we refer to you as Jefe cause you the Boss lol!
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Yeah! These are really the best series. 3-4 exercises, I usually do an igniter set and then 20 effective reps after that and I’m hurting the next day and best use of time at the gym. In our house we refer to you as Jefe cause you the Boss lol!
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brunoferoleto
I have chondropathy (some injuries at the trochlea. I notice that I can't squat very deep and also bulgarian split squats hurt my knees.
Would you be able to give any advice to make my knee go at least close to back to normal
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I have chondropathy (some injuries at the trochlea. I notice that I can't squat very deep and also bulgarian split squats hurt my knees.
Would you be able to give any advice to make my knee go at least close to back to normal
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Maxyouaquestion
I got the right leg size for me. Athlean has been a favourite of mine on the way. I come here in case the size drastically disappears or injury occurs. Good selections and bodyweight is excellent also.
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I got the right leg size for me. Athlean has been a favourite of mine on the way. I come here in case the size drastically disappears or injury occurs. Good selections and bodyweight is excellent also.
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murphdog9506
John Meadows used to do the 4 seconds up and 4 seconds down on calves. I have been doing them most times i do calves. Ive seen more size put on through this and i have small calf genetics.
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John Meadows used to do the 4 seconds up and 4 seconds down on calves. I have been doing them most times i do calves. Ive seen more size put on through this and i have small calf genetics.
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sl7722
What happened to the 'who works calves' comment, guys And the need for plyometrics from the former perfect leg workout video Maybe Cleans and Press on the same day, on the shoulders part
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What happened to the 'who works calves' comment, guys And the need for plyometrics from the former perfect leg workout video Maybe Cleans and Press on the same day, on the shoulders part
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maksimignatenko862
Just what I needed. But too bad PF don’t have a squat stationthe only affordable gym around. Will have to look into the older videos for a reasonable substitution.
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Just what I needed. But too bad PF don’t have a squat stationthe only affordable gym around. Will have to look into the older videos for a reasonable substitution.
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ziauli4410
Hey Jeff, was wondering if you’d ever do a perfect upper body day / perfect lower day program Asking on behalf of busy folks and those who can’t commit to 6 days
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Hey Jeff, was wondering if you’d ever do a perfect upper body day / perfect lower day program Asking on behalf of busy folks and those who can’t commit to 6 days
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SweepTheLeg2023
For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life. - John 3: 16
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For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life. - John 3: 16
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Gymdope1
Great video! Squats are a game-changer for leg strength. I recently posted a variation that targets quads and glutes even morewould love to hear your thoughts!
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Great video! Squats are a game-changer for leg strength. I recently posted a variation that targets quads and glutes even morewould love to hear your thoughts!
reply
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