Leg Press and Squat Superset Workout for Big Legs

by Chukwu Innocent , Experienced Fitness Trainer

Leg day is a crucial component of any well-rounded fitness routine. If you're looking to build strong, muscular legs, incorporating supersets into your workouts is a must.

This post will guide you through a powerful leg press and squat superset workout designed to maximize your leg development.

Close-up of a person’s muscular legs in shorts standing in a gym, with exercise equipment and weights visible in the blurred background.

The Superset Leg Press & Squat Workout

Warm-up

Activity	Duration	Focus
Light cardio	5–10 minutes	Elevate heart rate
Dynamic stretches	5 minutes	Leg swings, hip circles, arm circles

Typical Leg Press and Squat Superset Routine

Superset 1: Wide Stance Leg Press + Back Squat

Exercise	Reps	Foot / Body Position	Target Area	Rest
Wide Stance Leg Press	12–15	Feet wider than shoulder-width on the platform, toes slightly out	Inner thighs (adductors) and glutes	30 seconds before next exercise
Back Squat	8–10	Shoulder-width stance, barbell on traps, focus on full depth	Glutes and quads	90 seconds after completing both exercises

Superset 2: High Foot Placement Leg Press + Front Squat

Exercise	Reps	Foot / Body Position	Target Area	Rest
High Foot Placement Leg Press	12–15	Feet positioned higher on the platform	Hamstrings and glutes	30 seconds before next exercise
Front Squat	8–10	Barbell across front of shoulders, torso upright	Quads	90 seconds after completing both exercises

Superset 3: Narrow Stance Leg Press + Bulgarian Split Squat

Exercise	Reps	Foot / Body Position	Target Area	Rest
Narrow Stance Leg Press	15–20	Feet close together on the platform	Outer quads	30 seconds before next exercise
Bulgarian Split Squat	10–12 per leg	Back foot elevated on a bench; dumbbells or barbell optional	Quads and glutes with deep range of motion	90 seconds after completing both exercises

Work Sets: Repeat each superset 3 times and stay consistent. You will be amazed by how much bigger and stronger your legs will become.

Cool-down

Activity	Duration	Focus
Stretching	5–10 minutes	Quads, hamstrings, glutes, calves
Foam rolling	~5 minutes	Relieve muscle tension

Remember to

Tip	Why
Listen to your body and adjust weight and reps as needed	Stay safe and progress sustainably
Prioritize proper form	Prevent injuries and ensure targeted muscle engagement
Stay hydrated	Maintain performance and recovery
Include recovery days	Allow muscles to rebuild and grow

Executing the Leg Press

Correct foot placement on the leg press

Foot Position	Target Area	Description
Standard (Middle of the Platform)	Balanced emphasis on quads, hamstrings, and glutes	Feet shoulder-width apart, centered, toes slightly out
High Position	Hamstrings and glutes	Feet higher on the platform; increases ROM for posterior chain
Low Position	Quadriceps	Feet lower on the platform; more knee load, use caution with heavy weights
Wide Stance	Inner thighs and glutes	Feet wider than shoulder-width, toes slightly outward
Narrow Stance	Outer quadriceps	Feet hip-width or narrower; great for teardrop quad definition

Common leg press mistakes and how to avoid them

Mistake	Issue	Fix
Using too much weight	Leads to poor form and higher injury risk	Choose a load you can control with full range
Locking out knees at the top	Unnecessary joint stress	Keep a slight bend in the knees
Not engaging your core	Reduces stability and power transfer	Brace the core throughout the movement

Why the leg press is an essential exercise for leg training

Benefit	Details
Targets multiple groups of muscle	Works quads, hamstrings, glutes, and calves
Allows for heavy weights	Lifting heavier supports muscle-building goals
Can be modified for different fitness levels	Foot placement, load, and ROM easily adjusted

Executing a Squat

To squat properly, stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, keep your back straight, and push through your heels to stand back up.

Easy steps to perform the squat properly

#	Instruction
1	Stand with your feet shoulder-width apart.
2	Turn your toes slightly outward.
3	Lower your body as if sitting back into a chair.
4	Keep your back straight and chest up.
5	Ensure your knees track over your toes.
6	Push through your heels to stand back up.

Common squat mistakes to avoid

Mistake	Problem	Solution
Poor Depth	Insufficient glute/hamstring activation	Aim for thighs parallel or deeper as mobility allows
Knee Tracking	Knees caving inward or pushing too far forward	Drive knees out and keep them aligned over toes
Back Rounding	Increased spinal stress	Maintain a neutral spine; brace core
Uneven Weight Distribution	Weight shifts onto the toes	Keep pressure through mid-foot and heels
Rushed Form	Fatigue compromises alignment	Control tempo, especially in supersets

Benefits of adding squats to your workout

Benefit	Description
Builds strength and muscle	Compound lift targeting quads, hamstrings, glutes, and core
Improves balance and coordination	Helps prevent injuries and enhances athleticism
Increases flexibility	Regular practice improves hip and ankle mobility

Explaining the Superset Workout

For experienced gym goers, fitness trainers, and bodybuilders, the superset is a way to switch up the intensity of any workout session.

Understanding supersets in fitness training

Concept	Description
What is a superset?	Performing two exercises back-to-back with minimal rest between them to increase intensity, calorie burn, and muscle growth.
Personal note	For me, the leg press and squat superset are the best ways to grow bigger legs.
Lower body challenge	The lower body is probably the hardest area to train and progress can be slower than upper body, so I enjoy making leg sessions intense for a killer workout experience.

Advantages of supersets for muscle development

Advantage	Benefit
Increased intensity	Keeps heart rate elevated and challenges muscles more effectively
Time efficiency	Delivers an intense workout in less time
Enhanced muscle growth	Metabolic stress from supersets can stimulate development

How to incorporate supersets into your leg workout

Strategy	Example	Tip
Pair opposing muscle groups	Squats followed by hamstring curls	Balance anterior and posterior chain
Use compound movements	Squats with lunges	Work multiple muscles simultaneously
Include isolation exercises	Leg press with calf raises or leg extensions	Fully fatigue the target muscle
Vary your combinations	Pre-exhaust (leg extensions → squats) or post-exhaust (squats → leg press)	Challenge muscles in new ways
Adjust rest periods	30–60 seconds between exercises	Maintain intensity and endurance
Focus on form	Control tempo even when fatigued	Reduce injury risk during supersets

FAQs

Question	Answer
What advice would you give for avoiding injury during these workouts?	Warm up properly, use appropriate weights, and focus on maintaining proper form. Don’t rush the movements and rest between sets. Listen to your body and never push through pain.
How often should I perform leg presses and squat supersets for optimal results?	Include leg press and squat supersets 1–2 times weekly to allow recovery while providing consistent stimulus. Add other lifts like deadlifts and lunges for more results.
Can I do leg presses and squat supersets if I'm a beginner?	Yes—start with lighter weights and master form first. Consider consulting a fitness professional for personalized guidance.
What are some variations of squats I can try to keep my workouts interesting?	Front squats, sissy squats, and goblet squats target different muscles and keep training fresh.
How long should I rest between sets in a superset workout?	Keep rest fairly short—about 30–90 seconds—to maintain intensity, adjusting as needed for proper recovery.

Conclusion

Incorporating leg presses and squat supersets into your workout routine is a powerful strategy for building massive leg strength and muscle definition.

By targeting different muscles simultaneously, increasing workout intensity, and maximizing efficiency, supersets can help you break through plateaus and achieve your fitness goals faster.

Remember, the key to success lies in proper form, adequate intensity, and consistent effort. Whether you're a seasoned lifter or just starting out, this superset workout will challenge your legs in new ways and set you on the path to massive gains.

Stay committed, listen to your body, and watch as your leg day results reach new heights!

Chukwu Innocent

Experienced Fitness Trainer

I am an experienced fitness trainer and a skilled writer with over four years of experience in this business. My programs are personally crafted to suit people at different fitness levels. I combine my passion for health and fitness with my writing skill to create convincing content for my audience.