Legs Workout From Zac Efron's Baywatch Body Training Plan

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 In This Series 

Day 2: Legs

1A Leg press

Sets 3 Reps 8-12 Rest 0sec

Set up in a leg press machine with your feet shoulder-width apart and toes pointed out 45°. Lower the platform towards your chest until your knees are bent at then press the platform up.

1B TRX jump squat

trx jump squat

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Sets 3 Reps 20 Rest 60sec

Grasp the handles of a suspension trainer at chest level and stand with feet shoulder-width apart. Squat down, then jump as high as you can and land softly.

2A Gym ball hip extension


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Sets 3 Reps 8-12 Rest 0sec

Lie with your back on the floor and your heels resting on a gym ball. Brace your abs and drive your heels into the ball to raise your hips.

2B Gym ball leg curl

Sets 3 Reps 20 Rest 60sec

From the top position of the hip extension, bend your knees and curl your heels toward your bum, rolling the ball back towards you.

RECOMMENDED: Gym Ball Exercises That Everyone Should Be Doing

3A Reverse walking lunge

Sets 3 Reps 8-12 each side Rest 0sec

With a dumbbell in each hand, take a big step back. Lower until your rear knee nearly touches the floor and your front thigh is parallel to it. Continue walking backwards.

3B Mountain climber on sliders


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Sets 3 Reps 20 Rest 60sec

Place furniture sliders on the floor (or paper plates if you have a waxed floor) and set your feet on them. Get into a press-up position and draw one knee up to your chest. Slide that leg back while you draw the other one up to your chest. That’s one rep. Continue alternating legs at a brisk pace.

4A Dumbbell Romanian deadlift

Dumbbell Romanian deadlift

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Sets 3 Reps 8-12 Rest 0sec

Hold dumbbells in front of your thighs. Keeping your lower back in its natural arch, push your hips back and lower your torso until you feel a stretch in your hamstrings. Allow your knees to bend as needed. Extend your hips to return to the starting position.

4B Kick butts


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Sets 3 Reps 20 Rest 60sec

From a standing position, jump and quickly kick what the Americans call your butt with both heels. Land softly.

5A Unstable one-leg calf raise

Sets 3 Reps 8-12 each side Rest 0sec

Stand on one leg on a Bosu ball or other unstable platform. Hold a weight in the hand on the same side as your standing leg. Place the other hand on a wall or fixed object to steady yourself. Lower your heel toward the floor until you feel a stretch in your calf. Then drive the ball of your foot into the platform to raise your heel. Complete all your reps on one side, then repeat on the other side.

5B TRX one-leg squat hop

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Sets 3 Reps 20 each side Rest 60sec

Hold the handles of a suspension trainer as you did for the jump squat in 1B, but stand on one leg. Squat down on that leg, then jump as high as you can and land softly. Complete all your reps on one leg and then repeat on the other side.

NEXT: Day 3 Workout

Sean Hyson
Training Director for Men’s Fitness and Muscle&Fitness magazines

I’m the Training Director for Men’s Fitness and Muscle&Fitness magazines. I write about and edit workouts, diets, exercise trends, and the regimens of celebrities and athletes. I’m the author of The Men’s Fitness Exercise Bible (aka 101 Best Workouts Of All Time), an Amazon.com best-seller, and the e-book The Truth About Strength Training.

After years of working with fitness experts and sifting through the enormous volume of training programs, diets, and supplements that have come across my desk—and being a guinea pig for more than a few of them—I’ve come to a few conclusions. Here, I’ll share with you what really works.

It’s long been my job, but it’s always been my passion. This is fitness distilled.