The only way to get perfect legs is to work them regularly. I do two leg workouts each week: one heavy workout early in the week and this plyometric leg workout a few days later. Make sure to leave a day or two of rest in between, because you'll need it!

My plyometric workout comprises three supersets. Each combines a weighted exercise with a bodyweight exercise. The plyometric workout uses high reps because it's the lighter of the two leg days.

This session is less about how much weight I can lift and more about focusing on form and functional, athletic movements.


I never time my rest periods. I judge how I feel depending on the day and adjust accordingly. If you prefer to watch the clock, rest for 30-90 seconds between supersets. Remember, by definition there's no rest between the two exercises in a superset.

Plyo Legs Workout
Front Barbell Squat
4 sets, 15 reps
Box Jump (Multiple Response)
4 sets, 25 reps
Dumbbell Rear Lunge
4 sets, 15-18 reps
Scissors Jump
4 sets, 50 jumps
Dumbbell Step Ups
4 sets, 15-18 reps (per leg)
Freehand Jump Squat
4 sets, 20-30 jumps

Pro Tips

  • Front squat: Make sure your elbows are up high. I like to go a little bit below parallel so that I incorporate my glutes and hamstrings since front squats are known to focus on your quads.
  • Box jump: Beginners, start with a 20-inch box. Advanced, use a 24-inch or higher box.
  • Reverse lunge: I like to use the first set as my tester set to determine the weight. This tells me if I need to go higher or lower for the next sets.
  • Plyometric lunge: You want to keep your heart rate high, but you don't want to push yourself too hard. Keep your level of performance up!
  • Step-ups: Find a box or a bench that causes your knee to form a 90-degree angle when you stop on it.
  • Squat jump: Get low and explode! This is a great cardiovascular exercise.

Karina Baymiller's Heavy Legs Workout

I start the week by smashing my lower body with this simple, straightforward, heavy legs workout. I'll complete this workout and rest for a few days before jumping into the plyometric workout above. The two workouts combined give my legs everything they need!

Perfect Legs: Karina Baymiller's High-Rep Plyometric Leg Workout


Heavy Legs Workout
Barbell Squat
5 sets, 8-10 reps
Barbell Deadlift
5 sets, 8-10 reps
Barbell Walking Lunge
4 sets, 20-30 steps
Leg Press
4 sets, 8-10 reps
Leg Extensions
4 sets, 8-12 reps
Lying Leg Curls
4 sets, 8-12 reps

About the Author

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Karina Baymiller's authors include many of the top coaches, nutritionists, and physique athletes in the world today.

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Plyometrics Workout Legs Women