Leg Routine - GIVE ME YOUR FEEDBACK

[malakazmirly]

I'm a woman cyclist and I train legs only once a week. Here's what I've been doing every Tuesday morning:

•Leg extensions machine 4sets of 15 reps (go up in weight each set: I do 21.5kg - 24kg - 26kg - 28.5kg)
•Lying leg curl machine 4x15 with 15kg
•Seated leg press machine 4sets of these respective reps 20-18-15-15 (go up in weight each set: I do 25kg - 27.5kg - 30kg - 32.5kg)
•Glute pushdown on assisted pull up machine 2 sets of 20 reps per leg
•Jumping lunge then squat 3 sets of 30seconds
•Dumbbell deficit sumo squat 3 sets of 12 reps (12kg)
•Smith Machine (SM*) Standing calf raises 4 sets of respective reps 30-25-25-20 (15kg-17.5kg-20kg-22.5kg)
•SM Romanian Deadlift 2 sets of 12 reps with 10kg
•SM Curtsy Lunges 2 sets of 10reps each leg with 10kg
•SM 1 and a half squats 2 sets of 10 reps with 10kg

FEEDBACK?
Thanks!

[SuffolkPunch]

No squat and deadlift? I would regard those as the core of any lower body routine.

Barbell back squat 3 x (6-12)
Barbell Romanian deadlift 2 x (8-12)
Barbell hip thruster 2 x (8-12)
Sissy squat 2 x AMRAP

BTW, it would be better if you spread your training volume between 2 days a week

[Luca2]

^ Yep. Keep it simple. I split my own routine over two days, like so:

Day 1

- Squat-type movement 1
- Hinge-type movement (including hip thrusts)
- Squat-type movement 2 (single-leg)
- Ham isolation (leg curls, Nordic curls, etc.)

Day 2

- Hinge-type movement 1
- Squat-type movement
- Hinge-type movement 2 (single-leg)
- Quad isolation (extensions, sissy etc.)

[sooby]

doing all that volume for your legs really isn't necessary, as mentioned keep them simple.

[OldFartTom]

Stop right now
"respective reps 30-25-25-20"
No! Don't do 30 rep sets.

You cycle... you have the whole high rep and endurance thing completely covered already. You need to do the exact opposite of that, lower rep higher weight to build strength for the benefit of the cycling. You need to be doing things like 5 sets of 5 rep barbell squats, or 3 sets of 10 (no more than 10) lunges.
Try reading this https://www.redbull.com/gb-en/cyclin...-exercises-gym

I'd put the squats and deadlift as first and second priority IMHO as they are opposite and complimentary (if that's possible..) to cycling.