The 10 Best 'Leg Day' Exercises, According to a Trainer

When it comes to building strength and muscle, leg day is an indispensable part of any workout routine. Strong legs not only improve overall athletic performance but also support everyday activities and prevent injuries. We consulted top trainers to identify the ten best exercises to maximize your leg day.

1.Squats 

The king of leg exercises, squats engage the quadriceps, hamstrings, glutes, and core. Whether you prefer back squats, front squats, or goblet squats, this compound movement is essential for building leg strength.

2.Deadlifts

Particularly the Romanian deadlift variation, which emphasizes the hamstrings and glutes. Proper form is crucial to avoid back injuries and ensure you’re targeting the right muscles.

3.Lunges

This versatile exercise works the quads, hamstrings, and glutes, while also improving balance and coordination. Variations include walking lunges, reverse lunges, and lateral lunges.

4.Leg Press

A great machine-based exercise to add volume and intensity to your leg workout. It targets the quads primarily but also hits the hamstrings and glutes depending on foot placement.

5.Bulgarian Split Squats

A challenging unilateral exercise that isolates each leg, helping to correct imbalances. This movement also strengthens the stabilizer muscles, enhancing overall leg strength and stability.

6.Calf Raises 

Often overlooked, calf raises are essential for building the lower part of the leg. They can be done standing or seated, with body weight or added resistance.

7.Step-Ups

Incorporating a bench or sturdy platform, step-ups are effective for targeting the quads and glutes. They also promote balance and functional strength.

8.Hamstring Curls

Whether performed on a machine or using a stability ball, hamstring curls focus on the often-neglected hamstrings, crucial for knee stability and overall leg strength.

9.Glute Bridges

Also known as hip thrusts, this exercise isolates the glutes and hamstrings. It’s particularly beneficial for improving hip extension, essential for running and jumping.

10.Box Jumps

A plyometric exercise that enhances explosive power and agility. Box jumps are excellent for athletes and those looking to add a dynamic element to their leg routine.

These ten exercises, when incorporated into a well-rounded leg day routine, can help you build strong, muscular legs. Remember to focus on proper form, gradually increase weight and intensity, and allow adequate recovery time between workouts. Happy lifting!