Get Stronger Legs With This Gym Workout From Mariah
Build stronger legs one rep at a time with this gym workout straight from Mariah Morse's program.
December 8, 2025 - Updated December 8, 2025
More strength. More confidence. More progress.
That's exactly what Grow with Mariah is about. With muscle-building structure and simple, smart progression, you can expect varied workouts, targeted muscle group splits, and the amazing feeling of getting stronger in the gym each week.
This legs workout is taken straight from the first week of the program, and is the perfect sampler of what Mariah means when she says, "We're keeping it simple." You've got one warm-up set to start (make sure you're just using an empty barbell), followed by five strength exercises. The rest periods are also super simple: after every set, rest for 60 seconds, then keep going. Use weights that feel challenging (those last few reps should be tough), but still allow you to complete the set without sacrificing your form.
And if you want to add more of a warm-up, we recommend starting with five minutes of light cardio or this leg day warm-up.
A seriously good strength session does not need to be overcomplicated. You've got this.
Warm-Up Set
1 set
Back Squat - Barbell Only
10 reps
Rest
1 Minute
Strength Set 1
4 sets
Back Squat
12 reps
Rest
1 Minute
Strength Set 2
3 sets
Tempo Bulgarian Split Squat
8-10 reps each side
Rest
1 Minute
Strength Set 3
3 sets
Single Leg Extension
7 reps each side
Rest
1 Minute
Strength Set 4
4 sets
Paused Hip Thrust
8-10 reps
Rest
1 Minute
Strength Set 5
3 sets
Seated Hip Abduction
10 reps
Start training with Mariah today
Loved that workout from Grow with Mariah? The full program is available exclusively now in the Sweat app!
"I created this program around simple, smart progression for women who already train, but want to level up. More strength. More confidence. More progress," Mariah says. And she can't wait for you to fall in love with strength training in the same way she did.
A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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