Uploaded February 2026 | Updated September 2026, 2 weeks ago
Hybrid Bodybuilding Leg Workout. Here’s how it might look with actual exercises plugged in.
Lower A (Squat focus)
1. Jump rope - 2 sets of 50 reps
2. Hops, skips or bounds - 2 sets of 10m
3. Trap bar jump - 2 sets of 3
4. Hack Squat - 3 sets of 4-6 reps
5. RDL - 2 sets of 8-12 reps
6. Leg Curl - 2 sets of 8-12 reps
7. Leg Raise - 3 sets of 15 reps
Lower B (Hinge focus)
1. Similar plyo/power moves
2. Deadlift variation - 3 sets of 4-6 reps
3. Bulgarian Split Squat - 2 sets of 8-12 reps
4. Hip Thrust - 2 sets of 6-10 reps
5. Leg Extension - 2 sets of 8-12 reps
6. Adductor Machine - 2 sets of 8-12 reps
7. GHD Sit Up - 3 sets of 15 reps
It might look like a bit on paper, but items 1-3 take about 10 minutes. And the rest is a more typical hypertrophy/strength plan that will range from between 30-60 minutes depending on how heavy you’re lifting.
And if you wanted to do it all in 1 workout, there’s definitely room to spare!
Hybrid Bodybuilding Leg Workout. Here’s how it might look with actual exercises plugged in.
Lower A (Squat focus)
1. Jump rope - 2 sets of 50 reps
2. Hops, skips or bounds - 2 sets of 10m
3. Trap bar jump - 2 sets of 3
4. Hack Squat - 3 sets of 4-6 reps
5. RDL - 2 sets of 8-12 reps
6. Leg Curl - 2 sets of 8-12 reps
7. Leg Raise - 3 sets of 15 reps
Lower B (Hinge focus)
1. Similar plyo/power moves
2. Deadlift variation - 3 sets of 4-6 reps
3. Bulgarian Split Squat - 2 sets of 8-12 reps
4. Hip Thrust - 2 sets of 6-10 reps
5. Leg Extension - 2 sets of 8-12 reps
6. Adductor Machine - 2 sets of 8-12 reps
7. GHD Sit Up - 3 sets of 15 reps
It might look like a bit on paper, but items 1-3 take about 10 minutes. And the rest is a more typical hypertrophy/strength plan that will range from between 30-60 minutes depending on how heavy you’re lifting.
And if you wanted to do it all in 1 workout, there’s definitely room to spare!
