Olympic barbell · Weight plates · Squat rack · Flat bench

Garage Gym Leg Workout

A rack changes leg training completely, because it removes the only real ceiling: getting the bar onto your back safely. With squat stands and a set of plates, a garage session is not a compromised version of a commercial gym leg day — for legs specifically, it is the same session.

The session · 6 exercises
  1. 1

    Barbell Back Squat

    4 × 5–8

    Quads · also Glutes, Core, Hamstrings

    • Bar on the upper traps, hands gripping tight, elbows under the bar.
    • Feet shoulder-width with the toes turned slightly out.
    • Break at the hips and knees together, sitting down until the hip crease passes the knee.
    • Drive up through the whole foot, keeping the chest up and the knees tracking over the toes.
  2. 2

    Romanian Deadlift

    4 × 8–12

    Hamstrings · also Glutes, Back

    • Start standing with the bar at the hips, knees softly bent.
    • Push the hips straight back and let the bar slide down the thighs.
    • Stop when the hamstrings are fully stretched, usually just below the knee.
    • Drive the hips forward to stand. The back stays flat the entire time.
  3. 3

    Front Squat

    4 × 5–8

    Quads · also Core, Glutes

    • Bar resting on the front delts with the elbows held high.
    • Keep the torso as upright as possible through the whole rep.
    • Descend under control and drive up without letting the elbows drop.
  4. 4

    Stiff-Leg Deadlift

    3 × 8–12

    Hamstrings · also Glutes, Back

    • Almost straight legs, bar starting on the floor or at the shins.
    • Hinge down with a flat back until you feel a deep hamstring stretch.
    • Stand by driving the hips forward. Lighter than a conventional deadlift.
  5. 5

    Good Morning

    3 × 8–12

    Hamstrings · also Glutes, Back

    • Bar on the upper back like a squat, knees slightly bent.
    • Hinge forward at the hips until the torso is near parallel.
    • Keep the back flat throughout and start very light.
  6. 6

    Bodyweight Squat

    3 × 15–25

    Quads · also Glutes

    • Feet shoulder-width, arms out in front for balance.
    • Sit down and back until the thighs pass parallel.
    • Stand tall and squeeze the glutes at the top.

Getting the most out of it

Training alone changes one thing that matters. Set the safety pins at the depth you actually reach, every session, without deciding today is the day you will not need them. A failed rep with pins is an inconvenience; a failed rep without them is an injury.

Keep track of it

Solviro logs every set, remembers what you lifted last time, and builds your plan around the equipment you actually own. Free, and you don't need an account to look around.

Start training free

Other equipment, other sessions

All 25 workouts

General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.