The Best Leg Day Workouts for Leg Exercises

Hey there! Coach Jordan Mitchell here. Our leg muscles are one of the largest muscle groups in the human body. leg day workouts primarily target the leg muscles — the quadriceps, hamstrings, gluteus maximus, adductors, and calves. Let’s be honest, leg day can feel intimidating.

That mix of excitement and dread as you approach the squat rack? Yeah, I’ve been there too – countless times, both as a lifter and now guiding clients like you through it. This isn’t just another generic leg day workouts plan; it’s the blueprint I use myself and with my clients to build strong, powerful, injury-resistant legs. Let’s break it down together.

Main Leg Muscles and Muscle Groups Trained on Leg Day

Before we dive into the sweat, let’s quickly meet the team we’re training.

Quads (Quadriceps): These four muscles on the front of your thigh are your knee straighteners and major hip flexors. Think climbing stairs, standing up from a chair, or driving powerfully out of the bottom of a squat. Strong quads = strong foundation.

Glutes (Gluteus Maximus, Medius, Minimus): Your powerhouse! Primarily hip extensors (think thrusting movements), but also crucial for hip stability, rotation, and keeping your pelvis level. Weak glutes? That’s often the culprit behind lower back pain or knee issues I see. We’re fixing that.

Hamstrings: The muscles running down the back of your thigh. They bend your knee and powerfully extend your hip, working closely with the glutes. Essential for running, jumping, and controlling movements like lowering a weight. Neglecting hams is asking for imbalance – trust me, I learned that early on!

Adductors (Inner Thigh): These muscles pull your legs toward the midline. Crucial for stability during single-leg work (like those Bulgarian Split Squats coming up!) and overall hip health. Don’t skip ’em!

Calves (Gastrocnemius & Soleus): Your ankle movers and shakers! Primarily responsible for plantar flexion (pointing your toes). Key for propulsion in walking/running, jumping, and overall lower leg stability. Ever feel wobbly? Strong calves help anchor you.

Leg Day Workouts

Alright, time to put in the work. Remember: Form is King. Start lighter than you think to nail the movement pattern. I’d rather see perfect form with a lighter weight than ego-lifting that gets you hurt. Let’s go!

Back Squat: 3 sets × 6 reps

The KING for a reason! Hits quads hard, engages glutes, hamstrings, core, and back. Builds raw strength, muscle mass, and boosts your overall hormonal response. Nothing builds foundational leg power like a heavy (but controlled!) squat.

• How to Do It Right :
  1. Set Up: Walk under the barbells, squeeze shoulder blades together to create a shelf. Grip slightly wider than shoulders. Unrack, take 1-2 small steps back.
  2. Descent: Take a deep breath into your belly, brace your core hard (like you’re about to be punched!). Push hips back first, then bend knees. Keep chest up, back neutral. Go as deep as your mobility allows (ideally thighs parallel to floor or lower).
  3. Ascent: Drive through your entire foot (especially heels!). Push the floor away. Keep chest up, drive hips forward powerfully. Exhale at the top. Key Tip: Focus on spreading the floor apart with your feet – it helps engage glutes and stabilize knees.

Safety Bar Squat: 3 sets × 6 reps

A fantastic alternative! Shifts emphasis slightly more onto quads and upper back. The cambered bar and handles reduce stress on shoulders/wrists and make it easier to maintain an upright torso. Great if back squats bother your shoulders or you want extra quad focus.

• How to Do It Right :
  1. Set Up: Position the bar yoke on your upper back/shoulders. Grip the handles firmly. Remove from squat rack.
  2. Descent & Ascent: Very similar to back squat. Maintain a more upright torso throughout. Key Tip: The handles allow you to actively “pull” yourself down into the squat, enhancing control – use them!

Romanian Deadlift (RDL): 3 sets x 10 reps

Hamstring and glute dominant! Also works your lower back and grip. Incredible for building the posterior chain (backside muscles), improving hip hinge mechanics (essential for life and lifting), and developing that strong, defined look from behind.

• How to Do It Right:
  1. Start: Stand tall, feet hip-width, knees slightly soft. Hold a barbell or dumbbells in front of your thighs.
  2. Hinge: Push hips straight BACK. Keep back perfectly straight, chest up. Let the weight slide close to your legs. Feel the stretch in your hamstrings. Only go as far as your hamstring flexibility allows without rounding your back! This is crucial – I see back rounding ruin this exercise too often.
  3. Return: Squeeze glutes HARD to pull your hips forward, standing tall. Don’t hyperextend at the top, just stand strong. 
  4. Key Tip: Imagine pushing the wall behind you with your butt. Keep the bar/dumbbells touching your legs the whole time.

Bulgarian Split Squat: 3 sets x 10 reps (each leg)

Brutally effective! Smokes quads, glutes, and challenges core stability and balance like no other. Corrects muscle imbalances between legs and builds serious single-leg strength – vital for sports and preventing injury. Prepare to wobble – it’s normal!

• How to Do It Right :
  1. Set Up: Stand lunge-length in front of a bench. Rest the top of one foot on the bench behind you. Hold dumbbells by your sides or a barbell.
  2. Descent: Keeping torso upright, lower your back knee straight down towards the floor. Control the descent. Front knee should track over toes, not cave in.
  3. Ascent: Drive through the heel of your front foot to powerfully return to the start. Squeeze that front glute at the top. Key Tip: Focus on a vertical torso. If you lean forward too much, you shift emphasis. Find your balance point!

Seated Leg Curl: 3 sets x 12 reps

Isolates the hamstrings for knee flexion. Perfect for adding detail, improving hamstring strength at the knee joint, and balancing out quad-dominant movements. Great finisher.

• How to Do It Right :
  1. Set Up: Sit, back flat against pad. Adjust so knees align with machine’s axis. Pad rests comfortably on lower calves/Achilles.
  2. Movement: Curl your heels back towards your glutes, squeezing your hamstrings hard at the top. Control the weight back down. Key Tip: Avoid lifting your hips off the seat – that’s cheating momentum! Focus purely on the hamstring contraction.

Leg Extension: 2 sets x 12 reps

Isolates the quads. Excellent for adding definition to the front thigh and building strength specifically at the knee joint. Use it to pump blood into those quads after the compound lifts.

• How to Do It Right :
  1. Set Up: Sit, back flat. Adjust so knees align with machine axis. Pad rests on lower shins.
  2. Movement: Extend your legs fully, squeezing your quads hard at the top. Hold for a brief peak contraction. Slowly lower with control. Key Tip: Don’t slam the weight up or let it drop. Controlled tempo maximizes muscle tension. Avoid hyperextending knees at the top.

Standing Calf Raise: 3 sets x 15 reps

Primarily hits the gastrocnemius (the big calf muscle). Builds size and strength for ankle stability and propulsion. Don’t neglect these!

• How to Do It Right :
  1. Set Up: Stand on a raised platform (edge of a step or machine) with balls of feet on, heels hanging off. Use machine handles or hold dumbbells for resistance. Keep knees slightly bent but locked in place.
  2. Movement: Raise up onto your tiptoes as high as possible, squeezing calves hard. Hold the peak. Slowly lower heels below the platform level for a full stretch. Key Tip: Focus on the stretch at the bottom and the squeeze at the top. Full range of motion is key here.

Hip Thrust: 3 sets × 10 reps

The undisputed GLUTE builder! Maximally activates the glutes through hip extension with minimal hamstring/low back involvement. Essential for building a powerful, sculpted backside and improving hip drive for squats and deadlifts. A non-negotiable in my book!

• How to Do It Right :
  1. Set Up: Sit on floor, upper back resting on a stable weight bench. Barbell over hips (use a pad!). Feet flat, knees bent ~90 degrees, shins vertical.
  2. Movement: Drive through your heels, squeezing glutes to lift hips until your body forms a straight line from shoulders to knees. Hold and SQUEEZE glutes hard at the top. Lower with control. Key Tip: Avoid hyperextending your lower back at the top. The power should come from GLUTE contraction, not spine extension. Chin slightly tucked to keep spine neutral.

Here’s a clean, actionable Leg Day Workout Plan Table designed for maximum results – perfect for printing or saving to your phone. I’ve included my coaching cues so you feel confident executing each move:

Goal: Build Strength, Muscle & Balance
Frequency: 1-2x/week

Jordan Mitchell

Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.