Bodybuilder Doing a Seated Leg Press Exercise in a Gym


Getting those leg gains can be a serious challenge, but it's also incredibly rewarding. Legs are one of the most energy-intensive muscle groups to work on, and that's why they deserve their dedicated leg day. So, let's dive into the top leg exercises and a sample leg day routine that will leave your legs trembling!

The Mighty 8 Leg Exercises for Massive Gains

Squats: The king of all leg exercises, squats activate every muscle in your legs. Remember, though, proper form is paramount to avoid injuries.

Leg Press: Another powerhouse, the leg press, works your quads, hamstrings, and glutes without the strain on your spine that squats can sometimes bring.

Hack Squats: These emphasize the quadriceps and provide stability, allowing you to go all out on those leg muscles.

Leg Extension: For focused quad work, leg extensions are a must-try. Perfect for that mind-to-muscle connection.

Leg Curl: Target those hamstrings with leg curls. They're essential for building a balanced lower body.

Romanian Deadlifts: This deadlift variation is excellent for the posterior chain, including glutes, hamstrings, and adductors.

Lunges: Simple yet effective, lunges work your quads, hamstrings, and glutes. Add weights for an extra challenge.

Standing Calf Raises: Don't forget the calves! This exercise hones in on calf muscles, adding balance to your leg day routine.

A Sample Leg Day Routine

Leg day and workout in a gym

Now that you have the exercises in your toolkit, let's put them to work with a sample leg day routine:

  • Weighted Squats (3 sets of 6 reps): Start heavy, focusing on form. Increase weight as you progress.
  • Hack Squats (3 sets of 8-12 reps): Continue the leg assault with hack squats, ensuring you get that range of motion.
  • Leg Extensions (4 sets of 12 reps): Isolate your quads and feel the burn.
  • Leg Curls (4 sets of 12-15 reps): Now, switch to hamstrings. Challenge yourself with each set.
  • Standing Calf Raises (5 sets of 15-20 reps): Finish strong by targeting your calf muscles. Keep the intensity high.

Preparation Tips for Leg Day

Before diving into your leg day workout, remember these crucial tips:

Fuel Up: Leg day demands energy. Eat a carb-rich meal like rice or oats about an hour before your workout. Hydrate well to manage sweat during the intense session.

Prioritize Form: Proper form trumps lifting heavy weights. Perfect your technique before adding more weight to avoid injuries.

Maintain Intensity: Keep your heart rate up and muscles engaged throughout the workout. Shorten rest periods between sets to maintain intensity.

Take Your Time: A good leg workout usually takes 60-90 minutes. Focus on each exercise, and don't rush.

With these leg day essentials in mind, you're on the path to a stronger lower body. Remember, consistency is key, and over time, your legs will catch up with your upper body. Good luck and happy leg gains!

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.