The Ultimate Legs Day Workout: 8 Leg Exercises for Stronger Legs Forward

Without a question, one of the hardest body parts to exercise is the leg. This is due to the fact that the legs are a vast muscular group that demands a lot of effort and focus. Legs frequently have a specific day, which means that on that day, you will only train your legs.

You have your push day on the first day. You'll perform your pull day the following day. Finally, you'll get to the legs. You may then completely focus on developing your legs without any interruptions.

To engage each individual leg muscle group, you must combine the appropriate movements at the appropriate intensity into your leg routine. In this article, we'll not only go over the top leg workouts, but we'll also walk you through the finest leg day routine so you'll know precisely what to do.

Top 8 Leg Workouts

It can be difficult to determine which leg workouts are the most beneficial because there are so many different types you can do. We're offering 8 of the best leg workouts for adding bulk to your entire lower body to clear things up and assist you. You'll see benefits as soon as you incorporate them into your leg day routine.

Squat

The king of all leg exercises is the squat. They are the ideal exercise for developing huge legs since they work every leg muscle. Your quads, hamstrings, and glutes will all be worked out with this compound action. Squats can also be used to develop a strong core, which is particularly advantageous. However, it's crucial that you carry out this leg workout—or any exercise, for that matter—properly.

If you don't use the right form, you risk hurting your back, knees, and hips, which might keep you from working for a few weeks or, in the worst case, months.

To complete this leg workout correctly:

1. With your feet roughly shoulder-width (feet shoulder width) apart and slightly pointed outward, stand at a squatting station.
2. The weighted bar should lie over the back of your shoulders as you duck beneath it.
3. The bar should be lifted from the station by pressing up while maintaining the straightest back and neck you can.
4. To get your hip joints lower than your knees, bend your knees until your thighs are nearly parallel to the floor.
5. Reposition your body slowly until it is in the starting position.

Advice: Throughout the entire action, keep your body and core tight. Before you start increasing the weight on the bar, be sure your form is perfect.

Common Errors: During this movement, you don't want your lower or upper back to round, as this could lead to injury. When performing squats, it's also crucial to move parallel, therefore you need to have good depth.

Leg Press

The leg press is the next exercise. Another powerful exercise for developing the legs of a tree trunk is the leg press. It doesn't need a lot of coordination and is quite simple to perform. The leg press is regarded as a complex exercise that works all the muscles in your legs, much like squats do.

This leg workout will work your quads, hamstrings, and glutes without placing too much stress on your spine if you do it correctly. Because of this, some people like it over performing squats.

To complete this leg workout correctly:

1. Put your feet on the footplate of a leg press machine while seated. The distance between your feet should be about hip width.
2. Lock the safety lever, and then let the weight come down until your knees are around 90 degrees bent.
3. Exhale while pressing the weight away until your legs are completely straight while keeping your back firmly against the seat.
4. Repeat the exercise while gradually lowering the weight back to the starting position.

Advice: You can try performing single-leg presses or raised leg presses to make the workout more difficult.

Common Errors: As you press (leg press) the weight away from you, avoid letting your knees buckle. Additionally, try not to lock your knees at the peak of the movement.

Hack Squats

Hack squats are a great leg exercise as well. The complete leg muscles are worked during this exercise, just like during a typical squat, but the quadriceps are particularly highlighted. With hack squats, you won't have to worry about stability, allowing you to devote all of your energy and attention on developing your legs.

Increasing your range of motion (ROM) by performing hack squats might also assist you improve your squat form.

To complete this leg workout correctly:

1. On a linear press machine, lean back on the rest while standing.
2. Position your feet approximately shoulder-width apart and slide your shoulders under the shoulder pads. If handles are there, hold onto them with your elbows pointing forward.
3. As your knees approach a 90-degree angle, bend them slightly and drop through your hips.
4. Press up through your heels to return the weight to the starting position while maintaining a straight back.
5. The appropriate number of times should be repeated.

Advice: Remember to squat with your legs slightly angled downward from parallel to the ground. You'll get the finest outcomes in this area.

Common Errors: When bending your knees, avoid rounding or arching your back. As you descend down, avoid bending your knees too much. This should be a smooth movement that is coordinated between your back and legs. You are lifting too much weight if you find it difficult to regulate the weight.

Leg Extensions

Leg extensions are one of the best leg exercises to undertake if you want to highlight your quads. It's a machine-based workout that's simple to do but has excellent quadriceps mind-muscle connection benefits. You'll feel like this leg workout is ideal for pounding legs, especially when done in the high rep range (12–15).

Make sure to try it out and incorporate it into your leg day routine because, in our opinion, this isolated exercise is essential.

To complete this exercise correctly:

1. Your feet should be placed beneath the padded lever, and the machine should be adjusted such that your knees are in line with the pivot point.
2. Pick a weight that is manageable for you, and if there are handles, hold onto them.
3. Exhale as you extend your legs forward until they are straight while maintaining a straight back.
4. After a two-count pause, gradually return the weight to its starting position.
5. The appropriate number of times should be given to the motion.

Advice: If this is your first time performing this exercise, start with a lesser weight and gradually increase it as you get more familiar with the motion.

Common Errors: Try not to arch your back or move your hips as you extend your legs, as you would with other seated leg exercises. Your upper body shouldn't be involved; the motion should solely involve your leg. The weight is too heavy if you have to work hard to lift it with your upper body.

Leg Curl

Leg curl (seated hamstring curl) are the next leg workout on the list; they are another machine-based isolation exercise that works the hamstring muscles. Leg curls are a great exercise for developing hamstrings that are both powerful and flexible. In our opinion, it's a move that must be made if you want to train your legs as effectively as possible.

To complete the leg curl exercise correctly:

1. The machine's length should be adjusted such that your knees meet the pivot point and the backs of your legs rest beneath the padded levers.
2. If handles are included, adjust the weight so that you can hold them comfortably.
3. Exhale while curling your legs up towards your glutes with your back straight.
4. Pause for a moment or two, then gradually bring the weight back down until you are back in the starting position.
5. Repeat the leg curl exercise as many times as necessary.

Advice: If you are new to the workout, you may find this motion uncomfortable. Start with a lesser weight and gradually increase it as you get more accustomed to the movement.

Common Errors: Being face down makes it less likely that you would arch your back while lifting, but be careful not to raise too much. Before raising the weight, perfect your form.

Romanian Deadlift

The posterior chain muscles of the legs, such as the gluteus maximus, hamstrings, and adductors, are the focus of the Romanian Deadlift (RDL), a weightlifting exercise. The Romanian Deadlift (RDL) is a variant of the standard deadlift and is an additional exercise you ought to incorporate into your leg regimen.

Although you can execute the exercise with a number of barbells, dumbbells, or even kettlebells, we'll stick with the barbell.

To carry out this leg exercises properly:

1. Starting position calls for your feet to be around hip-width apart (feet hip width) and a slight bend in your knees.
2. With an overhand grip and hands as wide as your feet, hold a barbell in front of your thighs.
3. Engage your core leg muscles and bend at the hips until the barbell is close to your shins while keeping your back straight. Stretch out your back until it forms a 45-degree angle.
4. To pull the barbell back up to the starting position from here, lift your hips and contract your glutes.
5. The appropriate number of repetitions of the exercise should be performed.

Advice: Start Romanian Deadlift (RDL) workout with a modest weight and gradually increase it as you get more accustomed to the action.

Common Errors: As you drop the weight, it's simple to round your back because this exercise positions your back at a slight angle. Your spine will be overworked and may become injured as a result. Keep your core tight throughout the action and maintain a straight back.

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Lunges

The quads, hamstrings, and glutes are worked with the straightforward yet incredibly efficient exercise known as the lunge. It's a difficult movement that unquestionably will aid with leg growth. You can perform this workout with or without weight. However, incorporating weight will make it more difficult.

Additionally, it's useful to note that lunges can be done with dumbbells, barbells, or kettlebells, depending on your preferences.

To complete this leg exercises correctly:

1. Begin by assuming a standing position with your feet together and your hands at your sides.
2. Bend both knees as you advance on one leg and lower your body to the ground.
3. Your rear knee should be near the floor, but not resting on it, and your front knee should be at around a 90-degree angle.
4. Push off your front leg at this point and take a step back to your starting position.
5. Use the opposite leg to complete the exercise.

Advice: To increase the difficulty of this workout, try holding a barbell across your shoulders or dumbbells in each hand. To make the exercise more dynamic, you can also go ahead.

Common Errors: Avoid leaning too far forward; doing so could send you falling off balance. Keep in mind to maintain a straight back during the entire activity.

Standing Calf Raise

The standing calf raise is the final exercise we'll cover. As you can see, it's a movement that primarily targets the calf muscles. Some of you will have access to a calf raise machine, but if you're inventive, you can also perform the exercise with free weights.

Don't forget to incorporate at least one exercise that works the calves in your leg workouts. To strike the muscle (calf muscle) from the best angle, it is preferable to do a motion like the calf raise.

To complete this exercise correctly:

1. Position yourself on a weight plate or an exercise step to ensure that the movement has a full range of motion.
2. The ball of your foot should rest on the edge of the weight plate or exercise step while you stand with your feet together.
3. Place your hands by your sides, palms down. To add weight, you can grip a dumbbell in each hand.
4. Continue to elevate your body onto your toes.
5. Put your body back into the beginning position by lowering it.

Advice: To make the workout more dynamic, you can also go forward throughout it, just like with lunges.

Common Errors: When completing calf raises, keep your knees as steady as you can. You risk losing your equilibrium if you tremble or bend your knees.

Example: Leg Workout Routine

We'll give you an example of one of our leg day routines so you can have a good sense of which exercises to do on leg day.

To complete your leg day, we advise including 4 to 6 exercises. You must incorporate both compound and isolation motions, just like in the routine we're about to demonstrate.

Check out the exercise program, then use it for your subsequent leg workout.

• Squats: We begin with three sets of strong, challenging weighted squats. If you can complete more, it's time to increase the weight for each set, which should have at least 6 repetitions.
• Hack Squats: We proceed to hack squats after completing three sets of normal squats. Here, we perform an additional three sets of between 8 and 12 reps.
• Leg Extensions: We start isolating certain muscle groups with 4 sets of leg extensions after warming up our legs with squats. Use a weight that you can manage and remember that each set needs to have at least 12 repetitions.
• Leg Curls: We perform four more sets of leg curls (seated hamstring curl) to continue isolating specific muscle groups. Aim for 12 to 15 repetitions with a heavy weight.
• Standing Calf Raise: To complete the exercise, we target the calf muscles. We attempt to finish between 15 and 20 reps in each set as we complete 5 sets with a heavy yet reasonable weight.

Depending on the workout you're performing, take a break of between sets of 60 to 120 seconds. For instance, squats are far more exhausting than a round of leg curls. Be careful to maintain a high level of intensity!

It's crucial that you keep proper form throughout each of these workouts. To best stimulate your leg muscles, make sure you are moving across the entire range of motion. Put your form first before adding more weight. Romanian Deadlift could be included.

Prior to beginning your leg exercise

Your entire lower body, including your legs, is made up of leg muscles, which support you while you move.

Be careful to read these suggestions and cross them out as you complete the exercise before starting a leg workout. They'll have a beneficial effect on your leg regimen.

Eat Before Working Out

The energy needed for a demanding leg day workout might be high. Therefore, it's crucial that you have enough energy when you start the activity. Eating a healthy, high-carbohydrate pre-workout meal will give you that power. Oats or rice, for instance, might be a great choice.

You'll see a noticeable improvement in performance if you eat this meal approximately an hour before lifting weights. It's critical to maintain proper hydration. During a leg workout, you're likely to perspire a lot, so be sure to replenish your fluid intake.

Additionally, you have the option of drinking anything after your workout to restore your electrolytes and improve performance.

Form Overweight

Nobody wants to appear weak in front of other men who can squat hundreds of pounds, especially while you're in the gym. Although you might be tempted to load the machine or barbell with a heavy weight, resist the urge. Regardless of how much weight you can lift, good form is always more crucial than weight. The secret is to perfect your form first, and only then should you start adding weight.

No, we are not suggesting that you stop using the heavy weights. Lifting weights that are heavy is beneficial as long as proper form is used. Make sure you're utilizing the right form before adding extra weight because lifting too much weight while using poor form might result in significant injury.

In order to avoid bending your knees, twisting at the waist, or arching your back as you bend down, your actions should be controlled and steady. You need to go lighter and hone your technique if you can't regulate the weight.

Keep your intensity at a high level

It's crucial to maintain a high level of intensity throughout leg exercises. In other words, you ought to be operating at or almost at your maximum capability. You won't reap the full rewards of a hard workout if your heart rate and muscular engagement are not maintained.

The ideal technique to keep the intensity up is to use a weight that makes your muscles tired. With good form, of course, increase the weight to challenge yourself.

Additionally, it's crucial to avoid taking lengthy gaps in between sets. You should allow between 30 and 90 seconds between each set, depending on the type of activity you're performing. You may need to take a little more time for compound exercises like squats. This will keep your muscles active and promote, maximize muscle growth.

Conclusion

Now that you have been enlightened with the appropriate methodologies for leg training, it is imperative to commence the implementation of these invaluable insights. Focus unwaveringly on form and intensity to optimize the efficacy of your workouts. To expedite the recuperation of your muscles, it is crucial to partake in a well-rounded diet and allocate sufficient time for repose.

As previously delineated, your leg day regimen should encompass a robust selection of 4 to 6 exercises, incorporating both compound and isolation movements.

For novices in the realm of leg exercises, initiate your journey with a gentle approach, progressively transitioning toward a more demanding routine. Do not hesitate to experiment with an assortment of the aforementioned exercises and dabble with our exemplar regimen. Should your legs have lagged behind, fret not. The objective is to methodically fortify your lower extremities, enabling them to maintain pace with your chest, arms, and shoulders.

Equipped with these invaluable tips, you shall embark on a path toward sculpting a formidable and robust lower physique.

Frequently Asked Questions (F.A.Q)

Here is a summary of the most often asked questions we receive regarding leg training.

What is leg day workout?

A leg day workout is a dedicated session on training the leg muscles. According to Huge Supplements, leg day is one of the most intensive body parts to train because the legs are a large muscle group that requires a lot of energy and attention. Leg day should hit all muscle groups in the legs, meaning you must include the proper exercises with the right intensity. Squats are the king of all leg exercises and are the best movement for building big legs. Leg day should be done after push and pull days, so you can put all your focus on growing your legs without any distraction whatsoever. The basic lower body movements, such as squats, hip hinges (deadlifts), and lunges, should comprise most of your programming. These movements inherently focus on the major muscle groups of the legs: the glutes, quads, hamstrings, and calves. Other sources, such as Mensjournal.com and Legion Athletics, provide lists of the best exercises of all time to build muscle and the ultimate exercise for a killer leg day, respectively. It's important to choose exercises that target all the different muscle groups in the legs and to incorporate progressive overload to continue challenging your muscles and promoting growth.

What is leg day?

See "What is leg day workout?"

When is leg day?

The phrase "leg day" refers to a workout that emphasizes lower-body activities rather than upper-body ones. Generally speaking, it is advised to have at least one leg day every week. The legs can be strengthened and toned with a variety of leg day exercises.

How to get bigger legs at home?

There are numerous techniques to obtain additional enormous legs at home. One option is to perform squats, lunges, and deadlifts as part of an at-home leg day exercise routine. Exercises involving your own body weight, such squats, lunges, and calf raises, provide an additional choice. It's also crucial to concentrate on good nutrition and get adequate protein to assist muscular growth. Cardio sports like cycling or running can also aid in fat burning and highlight the muscles below.

How many workouts should I do on leg day?

It's possible to hit the legs at least three times each time. Two workouts a day can help you get better results but one leg a week can help you increase your quad and hamstring size.

We advise choosing four to six exercises to create a successful leg day program. However, depending on your background, this may differ.

Your legs will likely be able to manage more volume if you've been lifting for a long. Don't push yourself past 4 exercises, though, if you're new to leg day. Pay attention to form and progress to a harder routine.

How long should I be in the gym for leg day?

Tell me the duration of leg exercises? Leg days are generally 20 min and an hour longer (along the lines of an entire body HIIT and cardio workout).

Typically, one can anticipate a comprehensive leg workout to span between 60 and 90 minutes. The precise duration is contingent upon the quantity of exercises completed, in conjunction with the number of sets and repetitions executed for each leg-centric activity.

It is imperative to underscore that the significance of weight and duration pales in comparison to the emphasis on intensity and proper technique. By channeling your utmost effort, you can rest assured that the desired results will manifest.

How Many Calories Are Burned During Leg Exercise?

Pertaining to the caloric expenditure during leg-oriented physical activities, the ultimate determinant hinges upon the precise exercises executed, the number of sets and repetitions, and the degree of workout vigor. It is essential to acknowledge that the most sizable muscular assemblies reside within the lower extremities.

A meticulously crafted leg exercise regimen, spanning a minimum duration of 60 minutes, could potentially incinerate an estimated 300 to 600 calories. To optimize weight reduction, it is imperative to sustain an elevated level of intensity and relentlessly persevere through the exercise sequences.

What should I eat before working out my legs?

Eat plenty of carbohydrates before doing out because your body needs fuel to get through a challenging leg day program.

An ideal pre-leg day fuel is something quick and simple that you can make in the morning, such oatmeal or rice with some fruit. Steer clear of highly processed foods.

Is 4 exercises enough for legs?

3-4 workouts a week can help in meeting fitness goals. It is possible that doing more exercise per day would have been counterproductive.

How to get killer legs in 2 weeks?

Perform strengthening exercises or mix strengthening exercises with cardio exercises. Similarly, do lunge and chest press simultaneously. Then jumpjacks, squats followed dumbbell curls and pushups.

How can I tone my legs fast?

When exercising the glutes and hamstrings try to perform movements such as straight-leg deadlifts and weight bridges as well as leg curls. For toned calf and quadriceps a barbell jumper is also possible.

What should be the feet shoulder width?

The optimal feet shoulder width for squats, as endorsed by various authorities, exhibits considerable divergence. Some propose adopting a marginally more expansive stance than one's shoulder width, whereas others advocate for a significantly broader posture, encompassing 140-150% of the shoulder's breadth (shoulder width apart). It is imperative to acknowledge that the quintessential stance is contingent upon distinct factors such as individual hip structure, desired squat depth, footwear selection, and the overarching objective pursued through the exercise.

How to maximize muscle growth through leg exercises?

To maximize muscle growth through leg exercises, there are several strategies you can follow. Firstly, you should focus on functional exercises for your heavy sets and work unilaterally to ensure balanced development. According to bodybuilding.com, the primary exercise for maximum leg growth should be the full back squat. It's also important to hit all the different muscle groups in the legs, meaning you must include the proper exercises with the right intensity. Aim for 7-25 sets per muscle group per week to maximize muscle growth4. Additionally, you can incorporate progressive overload, which involves pushing your body farther than you might think it's capable of. Finally, eating more protein is important for muscle growth. By following these strategies, you can maximize muscle growth through leg exercises.

What is weighted walking lunge?

A weighted walking lunge epitomizes an advanced adaptation of the static lunge exercise, wherein you grasp weights while executing the lunge. As delineated by Healthline, in order to accomplish a weighted ambulatory lunge, adopt an erect posture with your shoulders retracted, clutch a dumbbell in each hand, and position your arms alongside your body, maintaining an upright torso. Ensure your arms remain tranquil at your sides throughout the entire motion. Subsequently, advance forward employing your right leg, transferring your weight into your heel. Persist with the movement for a predetermined quantity of repetitions. The weighted ambulatory lunge constitutes an all-encompassing leg developer, accentuating muscle augmentation in the quadriceps, hamstrings, gluteal muscles, and a multitude of additional muscular groups.

What is Bulgarian split squat?

The Bulgarian split squat is a type of single-leg squat that works every muscle in the lower body. According to Boxrox, it is a squat variation where one leg is elevated on a surface and the other performs a squat, receiving most of the load. Healthline explains that the Bulgarian split squat involves standing with feet hip-width apart and approximately two shoulder widths in length with shoelaces down on a bench. Then, you drop the trailing knee down until it almost touches the ground, while keeping the front knee in line with the ankle. You should then push through the heel of the front foot to return to the starting position. The Bulgarian split squat primarily works the quads and glutes, but it also works the hamstrings, calves, adductors, and requires some core work.

What is effective leg workout?

An effective leg workout should include compound exercises like squats, lunges, and deadlifts, which are key moves for building functional strength that's fit to excel in the gym and when playing sports.

What is barbell back squat?

The is an exercise that targets the muscles of the quads, hamstrings, glutes, back, and core, as well as muscles of the shoulders and arms to a lesser extent. To perform a this squat, you should stand with your feet shoulder-width apart, take a deep breath, and unrack a weighted barbell, holding it on your upper back. Keep your chest and back straight as you hinge your hips and knees to lower your body through a full range of motion into a squat position. It's important to maintain proper form and technique to avoid injury and maximize the benefits of the exercise.