How I Design a 30 Minute Leg Workout

Howdy, lifting friends!

Here's how I design 30 minute leg workouts for the goal of more muscle and might. 

https://youtube.com/shorts/1MOiCwT2KG0?si=l_DdUaWndwYv2tLK

First up, warm up. I like to do 1-2 sets of an ab exercise and then do 1 set of either glute bridges (whilst squeezing a foam roller betwixt my knees or with a band around my knees) or clam shells.

If I'm doing a glute bridge variation I'll do 10 reps with 5 second isometric holds at the top of each rep (either pushing out against the glute loop band around my knees or squeezing in against the foam roller betwixt my knees).

If I'm doing clam shells I'll use a medium glute loop band and perform 1 set of 10-15 reps on each side, holding the top position of each rep for about 2 seconds. 

Great! Now that we're warmed up, let's move on into the workout. 

Again, this is my preferred 30 minute leg workout, so if you don't like a particular exercise variation I say, simply replace it with a similar variation (same movement pattern, different exercise) that tickles your fancy. I'll share some examples of appropriate alternative exercises at the end of this list.

Ex 1: Bulgarian split squats-2-3x6-12

Ex 2: single leg or B stance RDL-2-3x10-15

Ex 3: box step ups or reverse lunges or standard split squats (emphasize the knees going forward on split squats)-2-3x10-15

Ex 4: offset or single leg calf raise-2-3x10-15

Optional exercise 5: kettlebell swings or hamstring curls-2-3x10-15

Done. 

If I'm doing 5 exercises, I'll usually just do 2 sets per exercise. Otherwise I'm going to be committed to training closer to 40-45 minutes. This is NOT a problem, though, if you've got the free time and energy to train 10-15 minutes longer. The amount of rest you require between sets will also effect the amount of sets you can do in 30 minutes. I tend to push pretty close to failure on these single leg exercises and require 1-2 minutes between each leg of each set. So each set will take me around 3-5 minutes to complete. 20-40 seconds to complete the set on my right leg. 1-2 minutes of rest. 20-40 seconds to complete the set on my left leg. 1-2 minutes rest. Repeat. 

Most of my leg day exercises are unilateral and therefore, take a bit longer than traditional bilateral exercises. But I use exercises that only require dumbbells or kettlebells (with the exception of hamstring curls) so this saves time since I don't need machines or a squat rack, nor do I have to spend time loading weight plates on a bar.

With that said, sometimes I will use a landmine attachment for single leg or B stance RDLs.

Increase the resistance (ie, add weight) to an exercise when you're able to do 2 sets for the upper end of the range of motion. On all exercises except Bulgarian split squats, that upper end is 15 reps. 

I like higher reps on leg exercises. This is probably partially due to the fact that I use so many unilateral exercises. Unilateral leg exercises are not super conducive – in my experience – for low reps. It's also a response to my hip issues (labrum tears, arthritis, FAI, and chronic hip impingement). Higher reps allow me to progress for longer with the same weights while challenging my muscles without stressing my pathetic, beat up joints. Lastly, I think a small part of doing higher reps is just a personal preference. I spent all of my 20s doing high set, low rep leg exercises. I rarely did more than 5 reps on a squat or deadlift variation. Doing 6-12 or 10-15 reps is a totally different sensation and better suited for my current equipment preferences (dumbbells and kettlebells), while 1-5 reps were ideal for the equipment preferences I had in my previous decade (barbells). I like the high rep pump and burn I get and I like that while my muscles scream in agony and my lungs burn in hell, my joints feel happy as clams. It suits me. If you like lower reps, like, say 4-8, do that instead. My Bulgarian split squats often are the exception as it takes me eons to get to doing 10-12 reps with a new weight, so I spend many months doing 6-9 rep sets with Bulgarian split squats.

Remember, the goal of training is not to puke and feel like crap the rest of the week. The goal of these 30 minute sessions is to create a stimulus that will trigger muscle growth while nudging up our strength within moderate rep ranges over time. Repeatability and consistency are the keys to maintaining a long term training habit. I encourage you do this by showing up, doing 8-15 total working sets for each session, pushing yourself hard on those sets, but stopping before death's door step, hobble away with an appropriate level of soreness and fatigue, and feel good about yourself so you're semi-excited to show back up and train legs again within 3-7 days.

That session I shared above should take right around 30 minutes. 30 minute workouts make it easy to train frequently with high efforts so you'll make great gains without sacrificing lots of time or other areas of your life.

Some alternative exercises are below:

Ex 1: Bulgarian split squats, reverse lunges, box step ups, goblet squats, front squats, split squats, potato sack squats, Cossack squats, B stance squats

Ex 2: Romanian deadlifts, conventional deadlifts, suitcase deadlifts, sumo deadlifts, single leg RDLs, B stance RDLs, hip thrusts, kettlebell swings, kettlebell cleans, single leg glute bridges

Ex 3: same examples as exercise 1 but with the additional option for sissy squats and leg extensions 

Ex 4: any calf raise machine or variation, jump rope for sets of 60 seconds

Ex 5 (optional): kettlebells swings, cleans, snatches, or any hamstring variation

Stop wasting time with excessive volume and exercise variations. Pick 4-5 exercises. Do 2-3 hard sets per exercise. Don't mess about between sets. Finish your training in around 30 minutes but leave enough juice in the tank for tomorrow's workout (which should be a different part of the body) and allow the legs to recover so you can hit them again in a couple days or even a full week later. Consistency and progressing reps and weight over time are the true keys for making serious body composition gains along with making serious lifestyle gains. 

I hope this is helpful.

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