Leg Day Workout: 9 Best Gym Exercises for Muscular Legs

Key Takeaways

• Boost hamstring development with the barbell Romanian Deadlift by focusing on a slight knee bend and maintaining vertical shins.
• Your calves need attention—incorporate 4 sets of 10-12 reps using the leg press toe press to promote balanced leg strength.
• Your squat form is critical: aim for a depth where your thighs are at least parallel to the ground to maximize muscle activation.
• You’ll benefit from adding direct ab work, such as decline plate crunches, to enhance core stability and improve form during leg exercises.
• You should prioritize warming up for 5-10 minutes with light cardio and dynamic stretches to prevent injury and enhance flexibility.

Want to sculpt your legs and gain serious muscle? Leg day exercises are essential for targeting key lower body muscles and driving muscle growth.

In this expert review, we analyze, critique, and expand on Jeff Nippard's approach to leg day exercises. Our team, which includes an exercise scientist with 20+ years of experience, has carefully reviewed his methods and offers practical advice to enhance your muscle-building workouts.

What makes our guide different? It goes beyond the basics, providing you with expert insights, actionable tips, and little-known strategies to maximize your leg day effectiveness. By focusing on strength, hypertrophy, and muscle tone, we help you achieve your fitness goals faster.

Want to see real progress? Keep reading for a fact-checked, expert-backed guide on leg day exercises that work.

In a Nutshell: Leg Day Exercises

Introduction to Leg Day Exercises

Leg day exercises are crucial for building overall strength and muscle mass. A dedicated leg day workout targets major muscle groups, including the quads, hamstrings, glutes, and calves. Focusing on these areas will enhance athletic performance and improve physique, making a leg day routine essential for any fitness program.

Building a strong lower body helps create a foundation of power for other exercises. A well developed lower body can assist in better lifting performance and support core stability, as leg exercises generally engage multiple muscle groups, leading to increased muscle activation. To maximize muscle growth, it’s essential to understand the correct execution of each leg day exercise. This guide outlines the components of an effective science based leg day routine.

Importance of Warm Up for Leg Day Exercises

A proper warm up is vital, especially before engaging in leg day exercises involving intense movements. Warming up prepares muscles and joints for heavy lifting. Start with five to ten minutes of light cardio, such as treadmill walking or the StairMaster, to increase blood flow and elevate heart rate.

Dynamic stretches are particularly helpful for a leg day routine. Incorporate leg swings to warm up the hip flexors, lunges to activate the glutes and quads, and hip circles to enhance hip joint mobility. These movements are essential for avoiding injuries and increasing flexibility, which is key to performing leg day exercises with a full range of motion. Adding a few minutes to warm up properly can make a significant difference in the efficiency and safety of a fitness leg day.

Squat: The Essential Leg Day Exercise

The squat is the cornerstone of any leg day routine. This foundational movement builds strength and size in the lower body. For an effective science based leg day workout, aim for one heavy set of two to four reps. Use a weight around 85 to 90 percent of your one rep max, challenging but not maxed out.

Focus on maintaining an upright posture and engaging your core throughout the movement. Proper squat depth is crucial for activating the targeted muscles aim for your thighs to be at least parallel to the ground, if not slightly lower. Squats engage the quadriceps, glutes, hamstrings, and even the core, making them one of the most comprehensive leg day exercises.

Back-off sets: Paused Squats

Following your heavy squat set, move to back-off sets with paused squats, a variation that emphasizes time under tension. Reduce the weight to about 75 percent of your top set and aim for five reps, pausing at the bottom for one to two seconds. Paused squats are essential for developing explosive strength and reinforcing squat technique, critical in any leg day workout.

The pause increases the challenge on your muscles, particularly the quads and glutes, by forcing them to hold tension without momentum. This type of squat helps build strength for the bottom part of the squat, where many lifters struggle. Remember to control your breathing inhale as you descend, hold at the bottom, and exhale as you power back up. This variation is invaluable for improving stability, control, and form during leg focused exercises.

Barbell Romanian Deadlift: Targeting Hamstrings

The Barbell Romanian Deadlift (RDL) is a staple leg day exercise for targeting hamstrings and glutes. Begin by lifting the bar off the rack, then take a few steps back, focusing on pushing your hips back as you lower the weight.

To engage the hamstrings effectively during this fitness leg day exercise, lower the bar to just below knee level. Maintain a slight bend in the knees and keep the shins vertical, keeping the bar close to your legs for optimal muscle engagement. The RDL is particularly beneficial because it places a significant stretch on the hamstrings, helping to promote muscle growth and flexibility. By mastering the RDL, you improve both your hip hinge mechanics and posterior chain strength, which can positively impact other exercises, such as deadlifts and squats.

Dumbbell Walking Lunges: Key Tips for Leg Day

Dumbbell walking lunges are a fantastic addition to a leg day workout for building leg strength and stability. Proper form is essential for this movement. Lower yourself slowly and with control, avoiding free falling into each lunge.

This leg day exercise is excellent for muscle growth by increasing time under tension, which is crucial for hypertrophy in a science based leg day approach. Walking lunges work the quads, glutes, and hamstrings while also challenging your balance. Additionally, the unilateral nature of lunges (working one leg at a time) can help address muscle imbalances that might develop from other bilateral exercises. If you’re new to lunges, start with a lighter weight and focus on perfecting your technique before increasing the load.

Seated Leg Curl: Maximizing Muscle Growth

The seated leg curl is a powerhouse leg day exercise for hamstring development. Research shows that science based leg day exercises like this can lead to significant muscle growth when performed correctly. Align the machine so your knees are at the pivot point to maximize tension on the hamstrings.

Performing three sets of 10 to 12 reps of this fitness leg day exercise promotes hypertrophy and strength in the hamstrings, a key target in leg training. Varying the angle of your toes (pointing them inward or outward) can also emphasize different areas of the hamstrings, providing a more comprehensive workout. This movement allows you to achieve a strong contraction and full range of motion, essential for strengthening the back of the leg.

Calf Training: Leg Press Toe Press

Calf training is an often overlooked yet crucial part of any leg day routine. The leg press toe press is an effective leg day exercise to target the calves. By adjusting foot position, you can focus on different calf muscles.

Perform four sets of 10 to 12 reps, making this an excellent choice for balanced leg development after a heavy leg day workout. Strong calves support overall leg strength, aid in stabilization, and can improve power during exercises like squats and lunges. Tracking your progress over time with calf training ensures you’re balancing development in your legs, leading to a well rounded and resilient lower body.

Direct Ab Work: Decline Plate Crunch

Including direct ab work in your leg day routine helps build core strength. The decline plate crunch is an effective fitness leg day exercise for targeting the abs while engaging hip flexors. Holding a plate against your chest, focus on squeezing your abs for maximum engagement.

This exercise is a great addition to leg day exercises due to its synergy with other leg movements that require core stability. Engaging your core during leg exercises provides stability, helps protect the spine, and can improve form. Developing a strong core not only enhances performance but also reduces the risk of lower back injuries.

Program Overview: Ultimate Push Pull Legs

The Ultimate Push Pull Legs program is designed for those serious about building muscle and strength. This program divides workouts into three distinct categories: push, pull, and legs. Each category targets specific muscle groups, ensuring balanced development and recovery.

This structure allows for focused training sessions that maximize hypertrophy while minimizing fatigue. The program emphasizes compound movements for strength, supplemented by isolation exercises for muscle growth.

Key Features

• Minimalist Approach: One hard set per week for major lifts like squats and deadlifts.
• Back-off sets: Two additional lighter sets to enhance muscle engagement.
• Variety of Exercises: A mix of compounds and isolations for comprehensive muscle development.
• Flexible Scheduling: Options for four, five, or six training days per week.

Weekly Training Schedule

The weekly training schedule is structured to provide optimal recovery while promoting muscle growth. Here’s a basic outline:

1. Day 1: Push
   1. Bench Press
   2. Overhead Press
   3. Incline Dumbbell Press
   4. Tricep Extensions
2. Day 2: Pull
   1. Deadlift
   2. Pull Ups
   3. Barbell Rows
   4. Bicep Curls
3. Day 3: Legs
   1. Squats
   2. Romanian Deadlifts
   3. Walking Lunges
   4. Leg Curls
4. Day 4: Rest
5. Day 5: Push
6. Day 6: Pull
7. Day 7: Legs

Safety and Precautions for Leg Day Exercises

Safety is paramount when performing leg day exercises. Here are essential tips to keep in mind:

• Warm-Up Thoroughly: Prepare your muscles and joints before starting.
• Focus on Form Over Weight: Perfect your technique to maximize effectiveness and avoid injury.
• Listen to Your Body: If you experience pain during any exercise, stop and assess the issue.
• Use Proper Equipment: Lifting belts or straps can support you during challenging leg day exercises.

Expert Corner: Proven Strategies & Hidden Gems 

Practical Applications

• Warm-Up Preparation: Start each leg day with 5-10 minutes of light cardio such as treadmill walking or the StairMaster. This will increase blood flow to your lower body, preparing your muscles for heavy lifting. Follow up with dynamic stretches like leg swings or hip circles to improve flexibility and range of motion, crucial for preventing injuries during deep squats or lunges.
• Squat Technique: Incorporate one heavy squat set of 2-4 reps using 85-90% of your one-rep max (1RM). This builds strength efficiently. For example, if your 1RM is 200 lbs, aim for 170-180 lbs for your heavy set. Focus on squat depth, ensuring your thighs are parallel to the ground or lower, to engage the quads, glutes, and hamstrings fully.
• Romanian Deadlift for Hamstrings: Perform Romanian Deadlifts (RDLs) with a barbell, focusing on hinging at the hips while maintaining vertical shins. Aim for 3-4 sets of 8-10 reps at a moderate weight, such as 50-60% of your 1RM for deadlifts. This targets your hamstrings and improves your posterior chain, which directly impacts other lifts like squats and deadlifts.
• Dumbbell Walking Lunges: Incorporate dumbbell walking lunges into your routine to enhance unilateral leg strength. For a practical application, use a pair of dumbbells (start with 20-25 lbs) and perform 3 sets of 12-15 reps per leg. This improves balance and helps correct any muscle imbalances between your legs.
• Calf Training: Don’t neglect calves—perform 4 sets of 10-12 reps on the leg press machine with your feet positioned in a way that targets the calves. For added focus, change the angle of your toes (inward or outward) to engage different parts of the calf muscles. Strong calves support overall leg strength, improving your squat and lunge performance.

Examples

• Example 1: After warming up, perform 1 heavy squat set with 180 lbs for 3 reps, followed by 5 paused squats at 75% of your top set (135 lbs) for 5 reps.
• Example 2: Add 3 sets of dumbbell walking lunges with 25 lbs per hand for 12 reps per leg, improving stability and addressing muscle imbalances.

Fact-Check of Key Points

• Warm-Up Recommendations: The article emphasizes the importance of warming up with 5-10 minutes of cardio and dynamic stretches. While warming up is crucial for preparing the body for intense exercises, the exact duration of cardio may vary depending on individual needs. Some may benefit from a shorter warm-up, especially if they’re already active, while others might require more time. The key is to listen to your body and ensure muscles are adequately prepared before heavy lifts.
• Squat Depth and Weight: The article suggests squatting to at least parallel depth, with a weight range of 85-90% of your 1RM for 2-4 reps. While squatting to parallel is a good guideline for most, the ideal depth may vary for each person depending on mobility and joint health. Not everyone can squat to parallel safely without compromising form. As for using 85-90% of your 1RM, this is a solid approach for building strength, but beginners or those focusing on hypertrophy might consider lighter weights and higher rep ranges for optimal muscle growth.
• Romanian Deadlift Technique: The article recommends using a slight knee bend and maintaining vertical shins when performing Romanian Deadlifts. While these tips are generally effective for targeting the hamstrings, the level of knee bend can vary from person to person, and some lifters may use more bend to engage the hamstrings more fully. The focus should be on proper hip hinge mechanics and control, as these factors contribute more to hamstring activation than the exact degree of knee bend.
• Calf Training: The article suggests using the leg press machine for calf raises, noting that changing foot angles can target different calf muscles. While the leg press is effective for targeting the calves, it’s also important to include exercises like standing calf raises to engage both the soleus and gastrocnemius muscles more effectively. Relying solely on the leg press may limit the full development of the calf muscles, especially in terms of improving ankle mobility and stabilization.
• Core Work in Leg Day: The inclusion of core exercises like decline plate crunches is beneficial for overall stability. However, some may find it unnecessary to focus on direct ab work during leg day if their core stability is already being engaged sufficiently during compound movements like squats and deadlifts. It’s a matter of personal preference and training goals—those with weaker cores may benefit more from dedicated ab work, while others might see good results from compound movements alone.

More Little-Known Tips for Boosting Leg Day Results

• Vary Foot Placement for Squats: Changing your foot position can make a significant difference in the muscles targeted during squats. Try a wider stance or even a narrower one to shift focus between your quads and glutes. Experiment with different angles to find what activates your muscles most effectively.
• Use the Reverse Lunge for Hamstring Engagement: While forward lunges are a staple, reverse lunges can place more emphasis on the hamstrings and glutes. Stepping backward with control increases the stretch in your hamstrings and helps activate the posterior chain, making them an excellent alternative or supplement to walking lunges.
• Don’t Skip Tempo Training: Slow down your reps to increase time under tension, which is a key factor for hypertrophy. Try a 3-1-1 tempo on your squats—3 seconds descending, 1 second pause at the bottom, and 1 second ascending. This technique builds muscle more effectively than rushing through reps and also helps improve form.
• Add Single-Leg Deadlifts for Stability: Incorporating single-leg deadlifts into your routine can greatly improve stability and balance. Use lighter weights to focus on proper form and control. This exercise not only strengthens the hamstrings and glutes but also activates the core, promoting overall lower body stability.
• Incorporate Eccentric Training: Focus on the eccentric (lowering) portion of the lift, especially for exercises like leg curls and squats. Lowering the weight slowly under control challenges your muscles more, encouraging greater growth. Aim for a 3-4 second eccentric phase, which can help enhance muscle breakdown and recovery.

These tips are often overlooked but can lead to significant improvements in strength and muscle growth when consistently added to your leg day routine.

More Leg Day Exercises

A complete fitness routine isn’t complete without dedicated leg day exercises.

• Squats
• Lunges
• Deadlifts

These form the foundation for building strength and muscle in the lower body. Supplement these with isolation movements to target specific muscle groups, like:

• Leg curls
• Calf raises

For variety, include dynamic leg day exercises to challenge your legs in new ways, such as:

• Bulgarian split squats
• Step-ups
• Box jumps

Diversifying your routine ensures balanced development and keeps workouts engaging.

Effects of Skipping Leg Days

Skipping leg day exercises can negatively impact overall strength, athletic performance, and physique symmetry. The lower body contains some of the largest muscles, making leg day essential for boosting metabolism and enhancing power. Neglecting these workouts can lead to muscle imbalances, reducing stability and increasing the risk of injury. Incorporating engaging leg day exercises like Romanian deadlifts, glute bridges, and walking lunges keeps your routine balanced and supports overall fitness goals.

Science of Leg Day Exercises

Leg day exercises are central to achieving muscle hypertrophy (growth) and strength, and a wealth of scientific research—particularly reviews and meta-analyses—has explored optimal training methods, variables, and strategies for maximizing these outcomes.

Key Findings from Research Reviews and Meta-Analyses

1. Multiple Sets vs. Single Sets: Performing multiple sets of exercises significantly improves muscle hypertrophy and strength compared to single sets, with a 40% greater effect size for hypertrophy (Krieger, 2010).
2. Training Load and Repetition: High-load training (low repetitions) enhances strength more effectively than low-load training, while hypertrophy appears load-independent when training is performed to failure (Lopez et al., 2020).
3. Exercise Order: Strength gains are maximized when multi-joint (MJ) exercises are performed before single-joint (SJ) exercises during a session, but exercise order does not significantly affect hypertrophy (Nunes et al., 2020).
4. Blood Flow Restriction (BFR): Low-intensity resistance training combined with BFR induces hypertrophy and strength gains comparable to traditional high-intensity methods, offering an alternative for individuals with physical limitations (Loenneke et al., 2012).

Practical Applications of Science

1. Optimize Set Volume: Aim for multiple sets per exercise and at least 10 sets per week per muscle group to maximize hypertrophy and strength.
2. Prioritize High-Load Training: For strength, focus on high-load, low-repetition protocols, and incorporate moderate-load training for general hypertrophy.
3. Incorporate Blood Flow Restriction: Use BFR training as a low-intensity alternative for populations requiring reduced joint stress or recovery considerations.

Scientific Conclusion

Leg day training strategies must balance exercise volume, intensity, and order to effectively promote muscle hypertrophy and strength. Evidence consistently shows that structured, multi-set programs tailored to individual fitness levels yield the best results.

My Opinion on Skipping Leg Day

I firmly believe that skipping leg day is a huge mistake, no matter how tempting it might be to focus on upper body exercises. Yes, upper body lifts like bench presses and deadlifts are crucial for building strength, but neglecting your legs can lead to muscular imbalances and a lack of functional strength. Some might argue that skipping leg day is acceptable if you’re just after a "beach body," but in reality, well-developed legs are the foundation of overall fitness and athleticism.

I get it—squats can be tough, and leg exercises can be grueling. But that’s exactly why they matter. When you train your legs, you’re activating some of the biggest muscle groups in your body, which helps increase overall strength, even in your upper body lifts. Skipping leg day won’t just hurt your legs; it will stunt your overall progress. You won’t see the same gains in your squats, deadlifts, or even your posture if you don’t focus on legs.

Sure, cardio enthusiasts may argue that running or cycling is enough for leg development. But that’s simply not true. These activities lack the resistance needed to maximize muscle growth. If you want to build real leg strength and muscle mass, you have to lift heavy.

In my opinion, skipping leg day is the fastest way to limit your progress and miss out on the many benefits of lower body training. It’s time to stop prioritizing only what’s easy and focus on creating a balanced physique that works in every movement pattern.

Conclusion: Maximize Your Leg Day for Real Results

Incorporating the right leg day exercises is essential for building muscle and strength, and following a science-based routine is key to seeing real progress. From squats to Romanian deadlifts, these movements target your quads, hamstrings, glutes, and calves, ensuring a well-rounded lower body workout. Consistency, technique, and intensity are all vital factors in maximizing your leg day potential.

The right warm-ups, careful attention to form, and adding variety to your exercises will set you up for success. Don’t forget the importance of balancing your lower body work with other muscle groups for overall development. Prioritize heavy compound lifts, but also focus on isolating the muscles to stimulate growth from all angles.

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FAQ

What are the best leg exercises for muscle growth?

The best leg exercises include back squats, Romanian deadlifts, front squats, and hip thrusts. These exercises target key muscle groups such as the quadriceps, hamstrings, and glutes, making them essential for building lower body strength and size.​

How can I improve leg strength quickly?

To quickly improve leg strength, focus on compound movements like squats, leg presses, and deadlifts. Aim for progressive overload by gradually increasing the weight you lift, and consider using high-rep schemes for hypertrophy to stimulate muscle growth.​

What are the benefits of Romanian deadlifts for legs?

Romanian deadlifts specifically target the hamstrings and glutes. By keeping constant tension on the muscles throughout the movement, they promote better muscle hypertrophy compared to traditional deadlifts​

How often should I train legs to see results?

Training legs twice per week is generally optimal for most people aiming to build muscle. This allows enough recovery while also providing consistent stimulus to grow leg muscles​

What role do unilateral exercises play in leg training?

Unilateral exercises, like split squats, help to correct imbalances between legs while increasing muscle activation. They are especially useful for isolating muscles and improving overall balance​