Dana Linn Bailey’s Quad-Focused Leg Workout for Muscle Growth

Bodybuilding star Dana Linn Bailey was a trailblazer in her prime and continues to give back to the fitness community. In a recent YouTube video on her channel, Bailey walked fans through her quad-focused leg day using supersets and dropsets. 

Sporting some of the best shoulders of any female competitor, Dana Linn Bailey’s rise to fame was meteoric. Her ability to marry different components of the sport together like symmetry, balance, and proportions solidified her standing as one of the greatest. 

On stage, DLB delivered and never made excuses at the gym. This work ethic and attitude culminated in her becoming the first-ever Women’s Physique Olympia (2013). While she never won back the prestigious honor after losing it, DLB’s commitment to bodybuilding and fitness drives her today. At 40 years old, she is the picture of longevity and took fans on a ride through her latest training session. 

Dana Linn Bailey Destroys Quad-Focused Leg Day Workout 

Check out DLB’s workout below: 

• Back squat — 5 sets 5 reps 185 pounds
• Leg extensions 12-15 supersetted with front rack walking lunge 
• Leg press — 4 sets 20, 15, 12, 10 reps 
• Goblet Squat, Step Squat, Step — 3 sets 20 reps 
• No Push-Off Step-Up — 4 sets 20 reps 

Back squat 

Bailey kicked off the workout with 5 sets of back squats with a 185-pound load. 

“Another leg day, today we are doing a quad-focused leg day. We’re going to destroy our quads so that you walk around super funny after this,” said Dana Linn Bailey. 

Leg extensions supersetted with front rack walking lunge 

She utilized leg extensions supersetted with front rack walking lunges next, providing insight into their execution: 

“We’re going to blow up those fronts of our quads then we’re not done there, we’re going somewhere between 12-15. Usually, what I do is aim for like 10-12 and then I kind of do some partials at the end.” 

“The purpose of the front rack, as you know since it’s quad day, the more upright you are the more emphasis there is on the quads. So front squats, goblet squats are usually more quad-dominant because the weights out in front of you so what you have to do is keep your torso up more.” 

Leg Press 

Using higher volume and dropsets, DLB pushes her body with leg press reps. 

“Nothing crazy fancy about this. I do do this a little bit higher volume so our first set is going to be at 20 reps and every set I’m basically going to add a plate, add a plate, add a plate, it’s going to go 20, 15, 12, 10, then we’re doing a drop set for the 10.” 

“As far as feet go, I usually on a quad day obviously like the lower the feet are it’s going to hit your quads a little bit more. However, I keep my feet generally right in the middle, there’s a little crease that I kind of keep them on. If I go here, I feel a little bit in my knees. I don’t really want to feel it in my knees so I go up just a little bit,” said Dana Linn Bailey. 

Goblet Squat, Step Squat, Step

Next, Bailey performed goblet squats before transitioning to step squats. 

“This one was, it’s one of those extras, you know Bulgarians are your least bit favorite exercise ever, this is definitely one of those love/hate absolutely amazing exercise because it is going to blast your quads. We are going to I like the heel elevation.”

“We’re going to go goblet, I’m using a kettlebell, dumbbell whatever you want to use. You’re going to do a squat and step forward into a lunge, come back squat.” 

No Push Off Step Up

For her last exercise, DLB completed no-push-off step-ups to top off her quad pump. 

“You don’t actually need a very big box for this because you’re going to put this opposite foot completely down.

So, toe, the top of your foot is going to be completely down because as soon as you go like this, one it raises you up a little bit, but then you’re also more likely to push off.” 

When it comes to lower body development, Dana Linn Bailey doesn’t take chances and always pushes the pace with intense workouts. As of late, she showed off a recent leg training day that targeted the quads, hamstrings, and glutes with a conditioning finisher. 

Dana Linn Bailey’s training methods are backed up by competition experience. She encourages fans to try out her routine for a bulletproof lower body! 

RELATED: Dana Linn Bailey’s Guide To Build Enviable Glutes

Watch the full video from Dana Linn Bailey’s YouTube channel below: 

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