Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Bodybuilding

Bodybuilder Dana Linn Bailey Crushes a High-Volume ‘Complete Leg Day Workout’

In the video, Bailey shares insights into building bigger legs.

Written by Andrew Foster, C.S.C.S

Last Updated on6 September, 2022 | 2:19 PM EDT

Ask Question?

Dana Linn Bailey is the 2013 Women’s Physique Olympia Champion, winning the title in its debut year. Even after retiring from competitive bodybuilding, Bailey continues to train rigorously. She has trained with some of the best bodybuilders and has a vast store of bodybuilding knowledge. A whopping 500 thousand-plus subscribers on her YouTube channel are a testimony to the quality of the content she shares.

Recently, Bailey was joined by bodybuilder Kristen Nun for a high-volume leg day workout. So without further delay, let’s take a look at the detailed account of this session that was uploaded on Bailey’s YouTube channel.

View this post on Instagram

A post shared by DayDay Knucks (@danalinnbailey)

Dana Linn Bailey’s complete leg day workout

Front squat and back squat

Bailey decided to do both front and back squats in this workout. Since most people can lift more weight in the back squats, Bailey devised a way to put in equal amounts of work in both variations.

“I’m going to work up in weight, and whatever I do with my front squats – because I can’t do as much weight with the front squats – I match it with the back squats. So you start with the front squat and if I get eight front squats, I have to get eight back squats,” Bailey said.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Bailey performed four sets of squats using this principle and jumped to the next exercise.

Leg extension

After working the lower body sufficiently with squats, Bailey felt comfortable performing an isolation exercise. She started with leg extensions on a plate-loaded machine to target the quads and performed four sets. Each set consisted of 10 full reps and 10 partial reps. The purpose of this exercise was to pre-exhaust the quads for the workout.

“Whether (partial reps) are at the top or the mid-range, you’re just going to make it a small movement – a half rep. So you’re not really coming down. You just keep building the blood into the quad, and then after that, we’re going to hit a quad-focused squat of some sort,” Bailey said.

View this post on Instagram

A post shared by DayDay Knucks (@danalinnbailey)

Pendulum squat

Bailey next performed this exercise to work the quads and hamstrings. She explained that the range of motion of the machine she uses is so accurate that it doesn’t even require her to use heavy weights. Additionally, one can put more emphasis on hamstrings or quads depending on the foot placement.

Bailey positioned her legs shoulder width apart with toes slightly pointed out and went all the way down for every rep. She cranked out four sets of this exercise and moved on to the next one.

Hamstring curl

After working the quads, it was time to force all the blood into the hamstrings for the next few exercises. For this, Bailey started out with leg curls. She did this exercise with the orthodox form. However, while speaking about the range of motion and form, Bailey said:

“A lot of people kind of just use momentum. So I’m going to pause at the bottom and pause at the top. So on that stretch instead of coming halfway down, I am going to pause and then [come] up and pause.”

Bailey performed four sets of 12 reps on the leg curl. However, for the last rep of the final set, Bailey held the curled position for as long as she could while her training partner pressed down on the weight stack to keep the muscles under tension for a longer duration.

View this post on Instagram

A post shared by Run Everything (@runsupps)

Belt squat on a plate-loaded machine

Bailey next took to the belt squat on a plate-loaded machine for working the hamstrings and glutes. She assumed a sumo stance and kept her feet pointing out and her hands in front at shoulder height.

For those who do not have access to this machine, Bailey advised performing barbell deadlifts or goblet squats. She performed four sets of 12 reps on this exercise.

Superset: Machine hip thrust and machine hip abduction

Bailey finished her leg day workout with this superset. She performed four sets each of both exercises. She did 12 reps on the hip thrust and maintained a 15 to 20 rep range for hip abduction on the machine.

Bailey kept her head leaning forward throughout the range of motion for the hip thrusts instead of throwing it back against the pad. This helps activate the abs along with the glutes.

“Both ways are fine. You just pick the way you like to do it that you feel in your butt a little bit more,” Bailey said.

While explaining the right way to do the hip abduction on the machine, Bailey said:

“Slow instead of just ripping through these, which I can do a lot of weight if I just rip. We’re gonna slow the weight down, and you should be able to hold it [in the extended position].”

She further demonstrated that you could do hip abductions with heavier weights if you perform the reps fast while relying on momentum. However, she advised the viewers to slow it down if the goal is to get maximum benefits.

She performed all the sets in this superset with rapid succession and minimal rest periods in between and wrapped up the training session.

View this post on Instagram

A post shared by DayDay Knucks (@danalinnbailey)

Bailey’s Women’s Physique Olympia Leg Workout

Overall, the workout included:

  • Front squat and back squat: 4 sets of each exercise with the same number of reps for both variations
  • Leg extension: 4 sets of 10 full reps and 10 partial reps in each set
  • Pendulum squat: 4 sets and 12, 10, 8 & 8 reps
  • Hamstring curl:  4 sets of 12 reps
  • Belt squat on a plate-loaded machine: 4 sets of 12 reps
  • Superset: Machine hip thrust (4 sets of 12 reps) and hip abduction on the machine (4 sets of 15 to 20 reps)

Dana Linn Bailey is one of the most influential female bodybuilding personalities on social media. The former Women’s Physique Olympia champ’s content is a potent source of pre-workout motivation for her over 2.5 million combined followers on Instagram and YouTube. Partnering with other bodybuilders for workouts on a regular basis shows her dedication to the craft.

You can watch the full workout video here, courtesy of Dana Linn Bailey’s YouTube channel:

More Leg Day Workouts:

  • I Followed Flex Lewis’ Leg Day Routine Twice a Week for 3 Weeks — Here’s What Happened
  • 30 Minutes to Monster Legs: The Ultimate Workout for Quads, Hamstrings, and Calves
  • 15 Best Calf Exercises for Massive Lower Legs + Workouts
  • Coaching a Natural Lifter Through Tom Platz’s Brutal Leg Day: Can They Survive?
  • I Did 100 Air Squats a Day for a Month – You Won’t Believe What Happened!
  • Leg Day Variations: Exploring Different Techniques for Maximum Leg Gains
  • 15 Best Lower Body Exercises to Sculpt Unstoppable Legs
  • 12 Best Leg Exercises for Women + Leg Day Workout
  • 15 Best Leg Exercises for Building Muscle and Strength, According to Experts
  • The Best Calisthenic Leg Workout

If you have any questions or need further clarification about this article, please leave a comment below, and Andrew will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Bodybuilding Videos
Previous Post

Kamal Elgargni — Complete Profile: Training, Diet, Height, Weight, Biography

Next Post

Powerlifter Agata Sitko (84KG) Smashes IPF World Record With a 147.5-kg (325.2-lb) Raw Bench Press

Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew Foster is a journalist with 7 years of experience specializing in bodybuilding and personal training content. He holds a Master's degree in Exercise Science from Rutgers University and is a Certified Strength and Conditioning Specialist. Andrew is dedicated to providing informative, reliable advice on bodybuilding, training, and workout programs. He also offers online coaching and in-person training services.

Related

Christina Bitner Passes Away
Bodybuilding

Women’s Physique Pro Bodybuilder Christina Bitner Passed Away at 41

2025 Euro Muscle Pro Results
Results

2025 Euro Muscle Pro Show Results — Six Champions Qualify for Olympia

2025 Mr Big Evolution Portugal Pro
Results

2025 Mr. Big Evolution Pro Results – Rubiel Mosquera, Horse Marcello, and Gulsah Gorgulu Among Champions Crowned

At-Home Leg Workouts
Workouts

At-Home Leg Workouts: Build a Stronger Lower Body Without the Gym

2025 Empro Classic Results
Results

2025 Empro Classic Results – Sasan Heirati, Mustafa Yildiz, Ivi Escandar Among Champions in Spain

Jeff Nippard
Bodybuilding

Jeff Nippard Explains How a Science-Driven 6-Exercise Program Helped Him Build Bigger, Stronger Legs in One Year

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Women’s Physique Pro Bodybuilder Christina Bitner Passed Away at 41

Arnold Schwarzenegger Reveals Whether More Reps Really Boost Muscle Growth

Tight Muscles and Zero Energy? This 10-Minute Yoga Flow Is a Total Reset

A Nutritionist’s “Lazy” 7-Day High-Protein Meal Plan to Help You Shed Pounds Fast

Wesley Vissers Breaks Down Why Bench Press Isn’t Always Safe and Shares Safer Chest-Building Alternatives to Avoid Injury

Milos Sarcev Ranks the Top 5 Most Symmetrical Bodybuilders Competing at 2025 Mr. Olympia

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.