Leg Exercises

Best 5 Leg Exercises: Upgrade Leg Day 


The key to a successful leg workout is variety. Multiple muscles comprise your quads, hamstrings, and glutes, responsible for various lower-body functions. You must train your legs holistically and have numerous leg exercises. It will follow through the motions and perform the same movements every week. Do you still need convincing? Studies have shown that variety is the spice of life when exercising and building muscle strength.

 Leg Exercises

Strength gains are more efficient when exercise is performed at a constant intensity and a varied frequency, according to research published in the Journal of Strength and Conditioning Research.

The 33 bestselling leg exercises are here for your next leg workout. However, first, let’s discuss why training your legs is imperative, what makes up your leg muscles, and the importance of leg workouts.

Why Legs Are Relevant to Training

Leg exercises target some of your body’s strongest muscles – the biggest being your glutes – which provide the foundation for your fitness. As a result of training your legs, you burn more calories, elevate your T levels, enhance your big lifts, improve your mobility, and build strength, power, and mass.

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Leg workouts are also helpful for brain and nervous system health. Weight-bearing exercise signals the brain to make neural cells (which are necessary to handle stress and adapt to challenges), according to research published in Frontiers Leg Exercises.

Your Leg Muscles Explained

You can perform each exercise more effectively if you understand the muscles you are working with and their role. You need to know about these main muscle groups in the Leg Exercises.


They drive the body, deliver explosive power, and maintain proper posture and movement. Even squatting would be easier with them.


For athleticism and power, you must have strong inner thigh muscles. These five muscles support your thighs and pelvis while allowing you to move, extend, and rotate. It would help to have your adductors squat, sprint, and move in multiple directions.


The hamstrings are a group of muscles on the back of the thigh. The hamstrings attach to the bones of the lower leg behind your knee and cross between two joints – the knee and hip. They bend the knee and extend the hip Leg Exercises.

If this muscle group is deficient, it can experience issues with function and sports performance. Injuries may also result. Sports requiring high impact and explosive performance require strong hamstrings.


The quadriceps consists of four muscles: the rectus femoris, vastus medialis, vastus intermedius, and vastus intermedius. As a group, they contain more mass than any other muscle in the body, assisting in everyday movements like walking, running, squatting, and jumping.


Flexion of the foot, ankle, and knee is the primary function of the calf muscle.

Why You Shouldn’t Skip Leg Day

You can become unbalanced and more prone to injury if you skip leg days too often.

Do you need more convincing? Performing single-leg exercises, such as the Bulgarian split squat, the pistol squat, and the single-leg curl described below, will help you build more muscular Leg Exercises, engage your core muscles, and improve your balance. The same muscles on one side of the body are also stimulated on the other side, so these exercises are practical for rehabilitation if you’re already injured.

It’s a fact that leg workouts won’t go away, so you should make the most of them. In a study published in Strength and Conditioning, it is just as effective to change exercises regularly as to increase intensity when building muscle size.

1 Barbell Bulgarian Split Squat

 Leg Exercises

Hold a barbell across your upper back as you stand facing away from the bench. On the court behind you, lace one leg up.

Squat so that the knee of your trailing leg is almost touching the ground.

To return to the starting position, push up through your front foot.

Researchers in The Journal of Strength & Conditioning Research compared muscle activation in a trio of unilateral barbell exercises: split squats, single-leg squats, and Bulgarian split squats. Although all three target the quads and glutes equally, this move is particularly effective at targeting the hamstrings. According to Phillip Leonard, head of personal training at Ten Health & Fitness, if you find yourself leaning forward excessively when carrying a barbell, try loading it up instead or replacing it with dumbbells by your side Leg Exercises.

2 Seated Dumbbell Calf Raise

 Leg Exercises

Equinox Kensington’s Tier X coach Jonathan Dick, explains that the seated variation deactivates the hamstrings, focusing entirely on the soleus muscles. If you spend too much time on the treadmill, you can treat shin splints by strengthening your calves. Your calves are notoriously stubborn regarding muscle growth so that concentrated effort will benefit them.

3 Romanian Deadlift

Leonard says this is a very effective variation on the traditional deadlift that targets your glutes and superior hamstrings. You can improve your sprint speed and agility by practicing hip flexion exercises like the Romanian deadlift. Participants in a University of Florida study improved their sprint and shuttle run PBs by around four percent and nine percent after eight weeks of hip-flexor-specific training.

4 Goblet Squat

Traditional squats build lower body muscles while torching your shoulders and arms simultaneously. Dick recommends globe squats as an alternative to back squats for those without shoulder mobility. The load should be positioned in front of the body to challenge the core and quadriceps more.

5 Barbell Side Lunge

This will make you a far more agile sportsman. According to the School of Physiotherapy and Exercise Science, that lateral lunges target your hip adductors and abductors, making them useful for “very tight sidestepping manoeuvres” in American football, rugby, basketball, and skiing. Leonard recommends placing a wedge under the heel of the bent leg if you have trouble keeping your torso upright. “This will reduce hip flexion, allowing for a more upright posture.”

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