Fellas, we don’t want little chicken legs holding our massive upper bodies, right? Ladies, I am sure you want toned, shapely legs that look great in a dress or shorts, am I right? Well, if you’re looking to build a strong lower body, leg day exercises are essential. While there are a wide variety of lower body exercises to choose from, some are more effective than others. In this post, we’ll be discussing the 5 best leg day exercises for a strong lower body.
From squats and deadlifts to lunges and step-ups, these leg day exercises will help you build muscular strength and power. Keep reading to learn more about these exercises and how to include them in your leg day routine.
The importance of leg day
Leg day is an important part of any balanced fitness routine and shouldn’t be overlooked. Not only do strong legs help to build overall body strength, but they also help with balance and stability. Strong legs are also essential for good posture and mobility. Adding a leg workout to your routine can help you build muscle and lose fat more effectively than if you only focused on upper body exercises. It’s important to note that leg muscles can take longer to recover than other muscles, so it is best to give them a break between workouts.
What are the 5 best leg day exercises?
1) The squat
The squat is the foundation of leg exercises and should always be included in any lower body routine. This classic move can help to strengthen your glutes, quads, hamstrings, and calves all in one go!
- To do a proper squat, start with your feet slightly wider than hip-width apart.
- Lower your hips back and down like you’re about to sit in a chair. Keep your chest up, your back straight and your eyes forward.
- Then push through your heels to return to a standing position. You can choose to add weights for an extra challenge, but not too heavy until you get the form and technique locked in.
- Remember to keep your back straight and chest up for the full benefits of this exercise.
For hypertrophy do 6-12 reps for 3 sets, and for strength stick to 1-5 reps for 3 sets.
2) The lunge
Another good exercise to include in your leg day workout is the lunge. This exercise helps to target the glutes, quads, hamstrings, and calf muscles, making it a great exercise for strengthening and toning your legs. The lunge can be done either with body weight or using additional weights such as dumbbells or kettlebells.
- To perform the lunge, start by standing with your feet hip-width apart.
- Take a step forward with one leg, ensuring your knee is bent at a 90-degree angle and not extending beyond your toes.
- Lower your body until both legs form 90-degree angles, then press through your front heel to return to the standing position.
- Make sure to keep your core engaged and your torso upright throughout the entire movement. Repeat on the other side.
The lunge is an excellent exercise for improving balance and stability, and even helping to increase flexibility. Try to incorporate this exercise into your leg workouts for maximum benefits!
Try 15-20 reps for 3 sets, if you are only using your body weight and 10-12 for 3 reps if you are using weights.
3) The deadlift
The deadlift is right up there with the squat as a foundational leg exercise and is effective in building strength and increasing muscle mass in the lower body. This compound movement works for several different muscle groups at once, including the glutes, quads, and hamstrings. It also targets the back, core, and arms.
- To perform the deadlift, begin by standing with feet hip-width apart and the barbell on the ground directly in front of you.
- Squat down and grasp the bar with both hands, making sure that your back is flat. From there, you will stand up with the barbell, keeping your arms straight and your core engaged.
- When you have reached a standing position, pause before reversing the motion and returning the barbell to the ground.
Do 10-12 reps for 3 sets, increasing the weight as you progress and get stronger.
4) The calf raise
Another important exercise for strengthening your lower body is the calf raise. The calf raise targets your calf muscles, helping to increase overall muscle size and strength in the area.
- To perform a calf raise, stand upright with your feet hip-width apart.
- Hold onto a sturdy object such as a chair or countertop if you need extra balance.
- Rise up onto your toes, then slowly lower back down until your heels almost touch the ground.
- Keep your body straight throughout the exercise, and make sure your toes don’t curl downwards.
Aim for 15-20 rep and 2-3 sets.
For an added challenge, you can perform the calf raise using one leg at a time. This variation helps to strengthen and tone your calves while also engaging your core and other stabilizing muscles. Try completing 3-4 sets of 8-10 reps on each leg during your leg workout.
5) The Bulgarian split squat
The Bulgarian split squat is a great exercise to add to your leg workout. This move targets the quadriceps and glutes, while also improving balance and stability. It’s a unilateral exercise that requires you to work each leg independently.
- To perform a Bulgarian split squat, stand in a staggered stance with one foot on a raised platform behind you.
- Bend your knees and lower your body down as far as you can while maintaining a straight back.
- Rise back up to the starting position and repeat on the other side.
This exercise can be made more challenging by holding dumbbells in each hand or using a barbell across your back. Try adding this to your next leg workout for an intense lower-body challenge!
Bonus exercise
**The single-leg press
This exercise is an added bonus to a leg day workout. The single-leg press is a great exercise to round out your leg workout. It targets the muscles of the hips, quads, and hamstrings while also providing stability benefits. This exercise requires you to use the leg press machine and a weight that is safe and comfortable for you to press with one leg.
- To perform the single-leg press, sit comfortably in the leg press machine and place one foot on the deck. Slowly lower the deck until your knee is at a 90-degree angle.
- Press the deck back to the starting position.
Do 10-12 reps on each leg.
Single-leg presses help to strengthen your muscles while toning your lower body. Try incorporating single-leg presses into your next leg workout and see the results for yourself!
The wrap up
Leg day is an essential part of any fitness routine and shouldn’t be overlooked. Including the 7 best leg day exercises into your leg workout can help you build a strong lower body, increase your overall strength and endurance, and give you better results. As always, remember to listen to your body and stop if you feel any pain or discomfort. So, what are you waiting for? Get to the gym and put these exercises to use! Your legs will thank you later!
