About This Workout
The Lower Body Hypertrophy workout is specifically designed to maximize muscle growth in the quadriceps, hamstrings, glutes, and calves through a combination of moderate loads, controlled tempos, and higher repetition ranges. While the PPL Leg Day balances strength and size, this session leans entirely into the hypertrophy end of the spectrum, making it ideal for an upper/lower split or as a second leg day within a PPL rotation when size is the priority.
The session opens with the hack squat, a machine-based compound that removes the spinal loading of barbell squats while allowing you to focus entirely on driving through the quads. The hack squat machine fixes your back angle, which means you can push closer to failure without worrying about your torso collapsing or your lower back rounding. This makes it a superior choice when the goal is quad hypertrophy rather than overall strength development.
Bulgarian split squats follow as a unilateral movement that hammers the quads and glutes while challenging balance and stability. The rear foot elevated position increases the range of motion at the hip and knee compared to standard lunges, which amplifies the stretch on the working leg. This exercise also reveals and corrects any left-to-right strength imbalances that bilateral movements can mask. The higher rep range of ten to twelve per leg ensures ample time under tension for each limb.
The leg press is programmed with higher reps and a focus on the eccentric phase. Slowing the lowering portion of each rep to three seconds increases the time the quads spend under mechanical tension, which is a primary driver of muscle protein synthesis. Use a foot position in the lower half of the platform with a shoulder-width stance to maximize quadricep involvement.
Lying leg curls target the hamstrings through knee flexion in isolation. This is an important complement to hip-hinge movements like Romanian deadlifts because the hamstrings cross both the hip and the knee, and both functions must be trained for complete development. Use a tempo that emphasizes the stretch at the bottom and a hard squeeze at the top. Partial reps at the end of a set can be an effective intensity technique here.
The hip thrust has become one of the most popular glute exercises in recent years, and for good reason. Research by Bret Contreras and colleagues has demonstrated that hip thrusts produce higher glute activation than squats or deadlifts. The movement trains hip extension against resistance with the knees bent, which specifically targets the gluteus maximus. Drive through your heels and squeeze at the top for a full second on every rep.
Leg extensions serve as a finisher for the quads, allowing you to accumulate additional volume without loading the spine or fatiguing the stabilizer muscles. The constant tension profile of the machine means the quads are working throughout the entire range of motion. Use drop sets on the final set to completely exhaust the remaining muscle fibers.
Seated calf raises close the session. The seated position places the knee in a bent position which shifts emphasis to the soleus, the deeper calf muscle that contributes significantly to overall calf size. Train with a full range of motion, pausing at the bottom stretch and squeezing hard at the top.
This workout produces significant metabolic stress and muscle damage, so recovery nutrition is critical. Consume a meal with adequate protein and carbohydrates within two hours of completing the session. Expect significant muscle soreness for 24-48 hours after the workout, especially if you are new to this volume of lower body training. Soreness will decrease as your body adapts over the first two to three weeks.
Pair this workout with the Upper Body Strength session for a balanced upper/lower split, or use it as a second leg day in an extended PPL rotation focused on lower body growth.