5 Move Leg Workout for Mass | Hunter Labrada

Turn your toothpicks into tree trunks. Build massive legs with Hunter Labrada's simple but incredibly effective 5 exercise leg workout for mass!
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If you want a balanced, complete physique, you can't ignore your lower body.
Your calves, quads, hamstrings, and glutes are just as important as your chest and arms!
If you want to build a rock-solid foundation, or you just hunger for bigger wheels, then throw this workout into your training split.
It doesn't take a lot of complicated exercises or a ton of volume to build massive legs; it just takes smart programming and hard, consistent effort.
This leg workout is one of my favorites because it doesn't take a lot of time and there are only five exercises, but it's one of the most effective leg workouts I've found.
| Standing Calf Raise |
I know it probably seems strange to train calves before hamstrings and quads, but I like to put them first because they're a problem child for many lifters. Hitting them while you're fresh means you can put as much energy as possible into training and building them.
Standing calf raises train your gastrocnemius, which is your visible calf muscle. Do your best to keep your quads and glutes tight as you do the exercise, and don't bend your legs. Go for a full stretch and a full contraction.
Rise up as high as you can, pause for a second, and then try to get up a little higher to force the contraction. Stay controlled through the whole range of motion.
| Seated Calf Raise |
Doing calf raises with your knees bent trains the soleus, which is the muscle that lies under the gastrocnemius. Developing your soleus is important because it makes your calf muscle pop out further and look bigger.
Perform the same double contraction at the top of each rep. I prefer to hold the seat behind me instead of the handles so I can't cheat and my back stays nice and straight.
As you perform each rep, keep your toes straight up and down to ensure the entire quad is completely contracted. I also like to stretch in between sets because of this exercise, because my quads get so pumped.
| Leg Extension |
The most important part of performing leg extensions is setting up correctly. Your knee needs to be in line with the pivot on the machine. Bring the pad forward enough to sit with your butt planted and your back flat against the pad. I don't like to lock my ankle too far behind my knee because of the pressure I feel on my knee joint. Over time, you'll find the specific spot that works best for you.
| Paused Squat |
When you hear "paused squat," don't think you have to rest forever in the hole with a heavy weight on your back. The point of the pause is to take away some of your stored energy, which only requires about a one-second pause. After you pause, explode out of the hole.
Good form goes a long way in the squat. Keep a big chest and a flat lower back. Your base should be about as wide as your shoulders. Your arms should be as close to your body as possible, and the bar should be on your trap shelf. Push through your heels.
You may find that you need a little more rest between sets with this exercise. That's fine, but don't take too long. As soon as your breathing returns to normal, get back to work.
| Cable Stiff-Legged Deadlift |
For balanced leg development, you have to have great hamstrings to go with your quads, so it's important to train them just as hard as you do the rest of your legs.
I like to use cables instead of a barbell or dumbbells here because it takes some stress off your lower back and allows you to keep constant tension on your hamstrings and glutes. Don't use your back to perform this movement. Drive your hips back and then drive them forward. Using your hips will recruit those powerful posterior chain muscles.
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[@Aarohnn]

I remember watching this when I was new to lifting, Hunter and I have come so far since then

[@Burps___]

I've watched a ton of leg videos, and never have I seen that cable dead lift. 👍🏻 I'm going to try it. Thanks, Hunter and Lee.

[@Mylada]

+coolkayaker1 Don't bother with it. Really hard to overload and in overall its just inferior to straight legged deadlifts.

[@Burps___]

I tried it. You're right, Jake.

[@Mylada]

coolkayaker1 Most of these "fitness" workouts are just full of random exercises without any reason. :D Squats, deadlifts, leg presses and walking lunges are all you need.

[@Burps___]

Yep. I see that now. Thx.

[@Johnywang1]

+coolkayaker1 love your display pic man. didnt even need to read what you wrote to know ur a chill person :)

[@kevinjohnson4415]

Another great video from bodybuilders who have studied the arts of muscle builing, nice job, well done fellas

[@dirtystuff1452]

Lol if i close my eyes, i feel as if toby maguire is explaining the exercise to me

[@adig3801]

fr

[@sicosidd2350]

Hahahahahaha

[@kitgusto2390]

lmfao

[@cryptonomous888]

Lol! Spot on bro

[@mav-soul97]

For reals lmao Like he has a big fat dip of chew in his mouth

[@russelaitkenhead]

Hunter is the man! No ego! No BS! You can see he's passionate about health & fitness! Awesome

[@misaelvargas4794]

I love the cable dead lift ! Only because i have sciatica (herniated disc) and when i do regular deadlift my back pain increases so i stopped. Cable dead lift is awesome for those with back pain! Go light and slowly but steady increase strength!

[@StoicFC]

This kid has a good head on his shoulders. Great vids always.

[@SpencerCornelia]

Although this video seems rather basic and beginner, there are quite a few tidbits of good info

[@miz528aaaaaaa]

Proud dad.

[@oceandabney783]

miz528 U can see it all ov his face

[@johnpanda9426]

I wanna fall asleep to hunter explaining workouts in his usual voice

[@oceandabney783]

John Legend take and use the great info given instead of being a critical butthole

[@kurtheitman552]

Sadly, your comments have 2 likes and the trolls have 19? The sickness is spreading. Stay immune Ocean.

[@johnpanda9426]

Kurt Heitman NO NO GUYS I WAS SAYING IT BECAUSE HE HAS SUCH A SOOTHING VOICE. I HAVE MUCH RESPECT FOR HUNTER. SORRY FOR THE CONFUSION

[@kurtheitman552]

Hey, I guess I owe you a big apology. I guess I interpreted that the way Ocean did. I have much respect for you for correcting us without resorting to ugliness. Good for you John and sorry again.

[@johnpanda9426]

Kurt Heitman no problem man👍

[@mariosuito9056]

Those little things such as contracting the quads and glutes while doing calves really do make a difference

[@princefreakasso]

A great piece of advice from Hunter here. I remember when Lee was at the top of his game,I had put up a beautiful poster of him on my bedroom door and on waking would gaze at it and head to the gym for my workout. He was inspiring.Great and aesthetic physique.

[@dianagomez4426]

Finally a guy doing those deadlifts! I've been doing them for months now and I love them!

[@BullShitThat]

Diana Gomez There's a good reason for that

[@donjoe8068]

Awesome guys and another awesome video. Really enjoyed the other videos from their training series and was hoping they'd release one on legs - really looking forward to trying the cable variant of the SL DL, thanks for sharing! Nice to see such a great father & son team and Hunter carrying the flame, wish him all the best! #TeamLabrada !!!

[@ElFknKronos10]

Those calves are bigger than my body.

[@kareemghanem4296]

What i like about 'em is that they don't do cheating reps or momentum or overtrain Labrada is the best

[@foxredimpala]

This is an awesome video for leg development

[@lompy]

Thanks guys i did this workout today and im blasting through my day like a Million bucks . Greetings from Panama!

[@Cre8Thought41]

Looking at Hunter's form in the video vs his current 2020 form is amazing. He's certainly on his way to Mr. Olympia in the next several years.

[@dmkenosis8155]

You guys and CT are the best!!

[@sheldoncooper8199]

I ve never seen anyone enjoy Leg day so much

[@cinnaripped8790]

Love lee's physique and his posing and its so cool to see hunter becoming an very succsesful ametuer competitor.

[@TheBest55913]

I like a lot of vídeos of Hunter! Keep it up

[@nqodube4007]

Wayne Rooney doing leg workouts, no wonder you score amazing goals

[@sweet2def]

i love seeing them together!

[@maximbalay8325]

like father like son I love that. That unity is there

[@michellemb35]

Lee's genetics are fantastic. He was always a classy individual. It is great to see he has passed on genetics as well as class to Hunter!

[@joiem1634]

Michelle McLeod-Baxter. Genetics play a huge role in bodybuilding unless your on gear. Unfortunately my genetics are shit.

[@cgasezimmermagan8640]

Lou Manfredi don't blame genetics, just get in the fucking gym and eat healthy

[@joiem1634]

Cgase Zimmermagan. Thanks Einstein. Take care

[@dominionn09]

Michelle McLeod-Baxter If you boys believe he and his daddy aren't on gear, your very ignorant

[@Dalton2541]

Is it just me or do squats absolutely suck when there's not a mirror in front of the rack??

[@kalamitygame4195]

Dalton Duckett not just you!! mirror is a must when squating

[@nl5026]

Dalton Duckett mirror is a bad habbit, try not to use one. focus on what you do and feel it and don't try to see if you are doing it right. huge difference

[@mr_green33]

Nn Ll a mirrors fine as long as you don't lose focus.

[@mr_green33]

Nn Ll but I agree

[@Cris18Martinez]

Dalton Duckett you get used to it I used to feel similar until I bought home gym equipment now I workout in my garage with no mirror and it doesn't bother me at all anymore

[@osutaderrick2139]

Thanx gys will definitely give 'em a try.

[@seth8p]

Wanna see more video from this guy

[@mvuong9712]

Great vid as always hunter!

[@vaaniel]

This video has been very informative. I love it!

[@Jaypoo]

Good Vid! I play rec hockey twice a week and inline skate during the summer a lot for my leg workout. I have huge softball calves, bony small ankles and solid quads. My cool down consists of unlaced skates to improve my ankles and stability for 3 km. I have issues with squats due to concrete box lacrosse injuries. I seem to have issues with hamstrings.

[@jdfleblanc]

Awesome video. Great instruction.

[@ArseniusRubric]

i love theese labrada videos , perfect structure and also fits in my ppl split !

[@pauldubyna2243]

Wow Lee Labrada is your dad and training partner, this kid is way ahead of the curve

[@theVedagya7]

Dad presents him self way better thn son bt nice to see u both together.

[@oceandabney783]

Gurucharan Randhava well of cou

[@FillyLoyal]

Finally someone who counts the calf musle as part of your legs

[@jacobmcleod4482]

Who is the older guy? He's in pretty damn good shape!

[@Grimmjow19872]

That’s his dad. Lee labrada. Bodybuilder from the 90s.

[@BlackBiker1017]

Great video.. Never skip leg day!

[@karlosspinosa4781]

Thank very much for your muscles training advices! Tomorrow is my day leg

[@raymondguiob5514]

Will do this workouts

[@blakstar8219]

Doin this tmrw...seems like a fun work out

[@pat8770]

Lee Labrada is legendary.

[@JoesFitness101]

Good information, I'll try those exercises!!

[@robertsnell9042]

loved this video man

[@huver1280]

great explanation

[@mackenziedegolier1545]

I did this workout today it doesnt seem like alot because its 2 calves and 3 thighs but 4 to 5 sets is alot my calves were burning in hell and my quads and hamstrings are fucked from the 5 sets of leg extensions and rdls and the pause squats were great took a couple reps off of what i could have done because of the pause makes it alot harder every rep

[@sobster123]

Great job guys!!!

[@johnwick-je1ux]

big up brother .. i'd really love to meet u in person someday coz ur the reason for most of my gains 💪🏽

[@EvtheNev]

Holy Shit! Hunter does NOT skip leg day!

[@chrisarieladan]

Great video man, thanks for sharing!!

[@trelnutritionsupplementsll7265]

Like the knowledge and techniques

[@pokerwiz101]

I've done every "5 moves to..." video so far and they've been great! I hope these keep coming.

[@kevinotero2061]

Nice information

[@toma1636]

very well done

[@GuitarBoyWill]

Wow this is unreal 🔥🔥🔥

[@jakevic7342]

Pre exhaust is incredibly Ineffective compared to post exhaust.

[@PintuSingh-yq4eg]

Who knew one day he would be in top 4 in Olympia!!

[@cassiusgaio9524]

How can he pause squat after 2 heavy calf exercises?

[@alfonsopallan8208]

Should these be done in order? Or is any order cool

[@graveashes]

Nice!!! Thank you

[@ryanbaloy5339]

When I was growing up, Lee Labrada was my favorite bodybuilder. Class act!!!

[@Coleo432]

Great video

[@rljtemper]

is that enough volume? seems like you would need more compound exercises?

[@BrianMoore-z8g]

great helpful vid

[@MrFOFO232]

I like the fist idea 👍

[@dwnboutit289s4]

good tips they work

[@phalenx13]

I've been looking for a leg workout like this for a while damn I'm so hyped for leg day now :D

[@vidmiscuba]

IS IT ENOUGH FOR LEGS?

[@DJ4712DC]

u earn my subscription good content guys..

[@kp091812]

Cable deadlift?! That's perfect for me, thank you!

[@steevlawrence2078]

first allow me to say I enjoy and use your videos there awesome second I would like to know if you have a different exercise for hamstrings I have a bad back and it seems to put a lot of stress on your back im talking about the cable dead lift

[@mbenedictis12]

Awesome!

[@alloverdaplace2043]

You guys fucking rock. I gotta get me a Labrada t-shirt

[@simonlemeteki5619]

How often do you train your legs

[@theyoutubeofmyname]

Good tips

[@mcivor_]

I am an extreme beginner and this has been super helpful. Is it just me though, or does the squat position feel awkward at the start of lifting? (less than a month experience)

[@azureblade1119]

It does, use a bench do when you squat, you end up sitting on the bench at the bottom of the rep, this will help a lot

[@garymiller9084]

And Your Take On Dave Draper's Squat Bar ?

[@RPGoblin]

Jay cutler actually turns his toes forward on seated quad raises. Not straight up and down like you mentioned. I'm going Jay here.

[@Star_Wars_collector]

RPGoblin depending on the to position it hits a sighted different area

[@marbelystruffin8599]

close your eyes and listen very careful at 5:43

[@fappermcstroke1622]

Quest Xngy feels like a daddy son thing... interesting

[@enr2625]

The one that i need

[@CR-rb2sr]

Why would you start with leg extensions and then move straight to squats? Shouldn't you be doing the big heavy compound movements and then do those isolation exercises? (Similar to doing bench and finishing with cable crossovers)

[@ApexFakie]

Bob Appleseed pre exhaustion , better for growth imo

[@roshanraju4994]

Great squats bud.

[@BikbEby]

HOW MANY TIMES SHOULD I TRAIN MY LEGS FOR MASS IN WEEK?

[@fappermcstroke1622]

Im far from being an expert, but arent you supposed to go ass to grass when doing squats? or is it ok to go parallel?

[@HammerBlow500]

I've never seen a workout that started with 3 isolation exercises before any compounds..

[@Dr_Bille]

HammerBlow500 Ever wondered why? This works just as well

[@bris9984]

HammerBlow500 What about Kai Greene

[@abhinandan008]

Wouldn't work for natural athletes. You have to drastically lower the weight on the squats. You'd not be able to do 140 kgs for 10 just like him after pre-exhausting the muscles. Though, one or two such workout won't hurt. It would only lead to metabolic hypertrophy and a sick pump!

[@Simply_chase]

Many pure bodybuilders preexhaust the muscle before the squat, then don't squat as heavy. Most pure bodybuilders don't go for numbers, but looks.

[@canmetan670]

I feel like some of the videos are out there to hinder other people's growth. This feels like one of them. They show one thing where they actually do something else to grow themselves....

[@bigk5810]

Hi bro i m 42 years old 186 cm / 119 kg i train 5 day a week but i can have massive muscl wat i have to do ? Tanks 👍

[@sobazta]

That gym has nice equipment/machine❤

[@poooooow]

I might have to do this leg workout 7 days a week to get them growing.

[@mackenziedegolier1545]

Why

[@genesisobadiah]

Love it

[@jeusebio2413]

aren’t leg extensions bad for knees?

[@pradeepbankner]

Awesome

[@Yondainc]

good stuff

[@paulwilliams3760]

If pushing through the front of the foot throws you forward wouldn't pushing through the heel throw you back? You should focus on balance keeping the tripod points on the feet in contact with the ground

[@f35dogfighter]

Surprised no one has talked about them not going ATG on the squats. That's usually the the first thing people talk about..

[@AmrAbdulkader]

hunter and lee are really decent guys

[@d2ds17]

Lee: a lot of guys focus on their quads and are "exhausted by the time they get to their hamstrings" Also Lee: *Does hamstring movement at the very end of the workout.

[@camstat4067]

How long were there rest breaks?

[@tyogas3891]

why ur back rounded when u do cable stiff leg deadlift? @labrada