Quadstruction (A Great Leg Workout!)


I’ve always had a very strong upper body, but lacked leg development. As a normal teenager, I concentrated on my bench press and how big my biceps were, versus having strong legs and calves. In my 20’s I sustained a few injuries to my legs, including torn patella tendons, sprained ankles, and others. Finally in my 30’s I realized the importance of leg strength.

Quadstruction isn’t a workout for newbies who are just now getting into heavy leg training. You should have at least 6 months of leg training (squats, leg press, lunges, etc.) under your belt before hitting this workout hard.


What is Quadstruction?

Quadstruction is high volume/low volume mix of heavy weight and lower weight to devastate your calves, quads, hamstrings, and glutes.

Let’s begin!!!!!!

Warm up:

Sissy Squats (unweighted) x 3


Squat 21’s x 3- Squat 21’s are where you do 7 mini squats (maybe dipping 5-8 inches), then 7 mini squats from 90 degrees (from 90 degrees up 5-8 inches), and then 7 full squats. You need to worry about your form and not necessarily the amount of weight you perform. You should be able to complete all 21 reps without struggling too much.

Single Leg Press x 3- I normally only put enough weight to do 5 deep reps for each leg.

Single Leg Calf Raises x 3- After completing each set of single leg press, I do single leg calf raises for 5 or so reps.

Leg Press x 3- I look for 8 good reps per set

Leg Press Calf Raises x 3- 10-12 good reps

Calf Raises x 3- +-12-15 reps.

Leg Extensions x 1- 40 reps (you should be exhausted).


Now hobble to your car! 


Dustin Holston is a certified personal trainer that specializes in nutrition, dieting, and strength training.

Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

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