Motra Workouts
Essential Leg Day Strength Routine
Aimed at building foundational strength and stability, this leg day workout targets quads, glutes, hamstrings, and calves. Utilizing bodyweight and free weight exercises, it enhances lower body endurance and power, perfect for beginners seeking to solidify their base.
Duration
1 h 5 min
Equipments
dumbbells, machine
Target
quads, glutes, calves
Exercises/Sets
6, 19
Duration
1 h 5 min
Equipments
dumbbells, machine
Target
Quads, Glutes, Calves
Exercises/Sets
6/19
Workout
Dumbbell Goblet Squat
4 Sets
Set 1
12 reps - 17.64 lbs
Set 2
10 reps - 22.05 lbs
Set 3
12 reps - 22.05 lbs
Set 4
10 reps - 22.05 lbs
Dumbbell Goblet Squat
4 Sets
Set 1
12 reps - 17.64 lbs
Set 2
10 reps - 22.05 lbs
Set 3
12 reps - 22.05 lbs
Set 4
10 reps - 22.05 lbs
SUPERSET
Dumbbell Lunge
4 Sets
Set 1
8 reps - 17.64 lbs
Set 2
12 reps - 17.64 lbs
Set 3
12 reps - 17.64 lbs
Set 4
9 reps - 17.64 lbs
Dumbbell Lunge
4 Sets
Set 1
8 reps - 17.64 lbs
Set 2
12 reps - 17.64 lbs
Set 3
12 reps - 17.64 lbs
Set 4
9 reps - 17.64 lbs
Bodyweight Glute Bridge
4 Sets
Set 1
15 reps
Set 2
15 reps
Set 3
15 reps
Set 4
15 reps
Bodyweight Glute Bridge
4 Sets
Set 1
15 reps
Set 2
15 reps
Set 3
15 reps
Set 4
15 reps
Set 1
12 reps - 11.02 lbs
Set 2
20 reps - 15.43 lbs
Set 3
20 reps - 17.64 lbs
Set 4
35 reps - 17.64 lbs
Set 1
12 reps - 11.02 lbs
Set 2
20 reps - 15.43 lbs
Set 3
20 reps - 17.64 lbs
Set 4
35 reps - 17.64 lbs
Machine Leg Press
3 Sets
Set 1
10 reps - 88.18 lbs
Set 2
10 reps - 132.28 lbs
Set 3
10 reps - 176.37 lbs
Machine Leg Press
3 Sets
Set 1
10 reps - 88.18 lbs
Set 2
10 reps - 132.28 lbs
Set 3
10 reps - 176.37 lbs
470+ Auto-detected Exercises
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