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February 18, 2019

Intermediate Leg Day Workout [Knee Dominant]

free knee dominant leg day with Annie Miller

This workout is a KNEE DOMINANT leg day lift. The goal is to focus on taxing the quads. The bulk of this lift is only three exercises. Prepare to be amazed.

Step one. Warm up. You can warm up however you like, or you can use this full body warm up from my Body Weight for Weight Lifters Program.

If you have tight hips or quads, this next one is FOR YOU.

Bulgarian split squat rock backs

This video is from my friends over at the Active Life Rx (who’s material I integrate with my 1:1 and Built By Annie Clients). It’s a great way to prep the muscles and joints for squatting while loosening up tight quads and hip flexors.

Mini band warm up

Preform 2×12 of each (lateral, forward/backward, around the world) With little to no rest between rounds.

Then move onto squats (see below)

A1 Front squats

5×7 Front squats with 1 minute rest between sets.

No super set for your main lift. Use a weight that is challenging by reps 5 and 6, and stick to a slower down than up tempo. If you don’t know what weight to use, then do a few warm up sets to find a good weight for the sets and reps prescribed.

Substitution for a front squat would be a goblet squat.


This is your only accessory work. The intention should be to use relatively heavy weights, and keep rest under one minute between sets. No rest between exercises.

B1 Front foot elevated split squat

Also known as reverse (back) lunge from a deficit. It’s all the same – one foot on a step, other steps back to a lower surface.

For a more quad dominant pattern, make sure to drive the knee more over the toes, taking a smaller step backward. So long as the front foot stays planted on the step or elevated surface.

Perform 4 sets of 8 reverse lunges on each side. Complete one side before moving onto the next.

This is super-setted with Hero Quad Extensions (see below)

B2 Hero quad ext

Make sure there is a soft or padded surface under your knees. Only go back as far as you can while still being able to pull yourself back up. Squeeze the glutes to that the hips stay extended, and keep the core tight with ribs down in order to minimize spinal extension.

Perform 4 sets of 12-20 reps depending on your ability level.

There you have it! Your leg day workout for whenever you’re ready. This is just a taste of what can be done without getting fancy.

Remember this is a KNEE DOMINANT workout, meaning that it should heavily tax the quads. But not to worry, your hamstrings and glutes are engaging as well.

Make sure to check out my other fitness based posts while you’re here!

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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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