18 Best Leg Exercises myovv

Kill Your Leg Workout with These 18 Best Leg Exercises

Strong legs are vital for building a well-balanced and developed physique. However, leg workouts often intimidate fitness enthusiasts. Despite their challenges, working on your legs has numerous benefits that extend beyond aesthetics.

Strong legs are essential for performing everyday tasks efficiently. They also reduce the risk of injury and enhance overall fitness. While leg workouts may lead to soreness and require longer recovery, their benefits are indispensable for serious fitness enthusiasts. Let’s dive into 18 of the best leg exercises, backed by facts, to help you achieve the toned, powerful legs you’ve always wanted.

What Is a Good Leg Workout for Mass?

An effective leg workout for building mass incorporates exercises that engage all the muscle groups in your legs. Compound movements are essential for targeting major muscle groups. Isolation exercises are crucial for honing specific muscles.

What’s a Good Leg Workout Routine?

A well-structured leg workout routine should combine classic, tried-and-true exercises with balanced sets and repetitions. Below, we detail the exercises and how to execute them for maximum benefit.

How Many Times Per Week Should You Do a Leg Workout?

Legs contain large muscle groups, requiring more recovery time compared to other muscles. Beginners and intermediates should aim for one leg workout per week. Advanced trainers can handle two sessions weekly.

Benefits of Leg Workouts (Backed by Facts)

Stimulates Hormone Production

Leg exercises are known to boost the production of essential hormones:

  • Testosterone: Supports muscle growth, fat distribution, and bone density.
  • Cortisol: Helps your body manage stress and improves fat metabolism.
  • Human Growth Hormone (HGH): Critical for muscle development and bone health.

Burns High Numbers of Calories

The large muscle groups in your legs demand substantial energy. This leads to higher calorie burns during leg workouts.

Improves Weight Lifting Power

Strong legs provide stability and support for heavy lifts. This enhances your performance in compound exercises like deadlifts and bench presses.

Complements Upper Body Development

Balanced leg development enhances your overall physique. This ensures your upper body gains are not overshadowed by underdeveloped legs.

Additional Benefits of Leg Workouts

  • Strengthens core muscles.
  • Reduces joint pain.
  • Improves posture and bone density.
  • Relieves lower back pain.
  • Helps manage stress efficiently.

Best Leg Exercises to Add to Your Workout

1. Barbell Squats

What is a Barbell Squat?

A barbell squat is a compound exercise that primarily targets the quadriceps, hamstrings, glutes, and lower back, making it one of the most effective exercises for building overall strength and muscle mass.

How To Do It:

  1. Starting Position:
    • Stand with your feet hip-width apart.
    • Position the barbell across your shoulders (on the trapezius or rear deltoids), ensuring it feels balanced and secure.
    • Grip the bar firmly with your hands slightly wider than shoulder-width apart.
    • Keep your chest lifted, back straight, and core engaged.
  2. Lowering Phase:
    • Begin by bending your knees and hips, lowering your body as if sitting back into a chair.
    • Ensure the barbell moves in a straight vertical line as you descend.
    • Keep your knees aligned with your toes and your heels planted firmly on the ground.
  3. Ascending Phase:
    • Push through your heels to return to a standing position.
    • Fully extend your hips and knees without locking them out.
    • Maintain proper posture throughout the movement.

Sets and Reps:

  • Perform 4 sets following this repetition scheme:
    • 1st set: 12 repetitions (12RM - weight you can lift for 12 reps with good form).
    • 2nd set: 10 repetitions (increase the weight slightly).
    • 3rd and 4th sets: 8 repetitions each (increase the weight for each set).

Tips for Safety and Effectiveness:

  • Warm up before starting with lighter weights or bodyweight squats.
  • Focus on technique over heavyweights to prevent injury.
  • Keep your spine neutral and avoid rounding your back.
  • Use a spotter or safety rack when lifting heavier weights.

This progression helps build strength and muscle endurance by gradually increasing resistance.

For Barbell Squats, wear:

  1. Top: A fitted moisture-wicking t-shirt or tank top. For females, a supportive sports bra is recommended.
  2. Bottom: Stretchy workout shorts or compression leggings for flexibility and comfort.
  3. Footwear: Flat-soled shoes or weightlifting shoes for stability.
  4. Optional Gear: Weightlifting belt for lower back support, knee sleeves for joint protection, and wrist wraps for wrist support.

2. Bulgarian Split Squat

What is a Bulgarian Split Squat?

The Bulgarian split squat is a single-leg exercise that targets the quadriceps, hamstrings, glutes, and stabilizing muscles. It's excellent for improving balance, coordination, and unilateral strength, making it a great addition to any workout routine.

How To Do It:

  1. Starting Position:
    • Stand a couple of feet in front of a bench or elevated surface.
    • Place the top of one foot on the bench behind you, ensuring your stance feels stable.
    • Hold a dumbbell in each hand (optional) or keep your hands by your sides for balance.
    • Keep your chest up and your core engaged.
  2. Lowering Phase:
    • Slowly lower your body by bending your front knee and dropping your hips straight down.
    • Ensure your front knee stays aligned with your toes and does not go past them.
    • Keep your back straight and shoulders back as you lower.
  3. Ascending Phase:
    • Push through the heel of your front foot to return to the starting position.
    • Fully extend your front leg without locking out the knee.
  4. Switch Legs:
    • After completing all reps on one leg, switch to the other leg and repeat.

Sets and Reps:

  • Perform 3 sets of 12 repetitions per leg.
    • Complete all reps on one leg before switching to the other.

Tips for Safety and Effectiveness:

  • Adjust the distance from the bench to ensure a comfortable range of motion.
  • Keep your front foot flat on the ground throughout the movement.
  • Use lighter weights initially to master the technique and build balance.
  • If you're a beginner, you can perform the exercise without weights to focus on form.

This exercise helps correct muscle imbalances and enhances strength in each leg individually, making it especially useful for athletes and those aiming for improved functional fitness.

3. Barbell Hip Thrust

What is a Barbell Hip Thrust?

The barbell hip thrust is an effective lower-body exercise that targets the glutes, hamstrings, and hip extensors. It’s a go-to exercise for building glute strength and improving hip mobility.

How To Do It:

  1. Setup:
    • Sit on the ground with your upper back resting against a bench or elevated surface.
    • Roll a barbell over your legs until it is positioned across your hips. Use a barbell pad or a towel for comfort.
    • Bend your knees so your feet are flat on the floor, hip-width apart, and close to your glutes.
  2. Lifting Phase:
    • Brace your core and drive through your heels to push your hips upward.
    • Lift your hips until your body forms a straight line from your shoulders to your knees.
    • At the top, squeeze your glutes hard and hold for a moment.
  3. Lowering Phase:
    • Slowly lower your hips back down to the starting position.
    • Maintain control and avoid letting the barbell slam down.

Sets and Reps:

  • Perform 4 sets with this repetition and weight progression:
    • 1st and 2nd sets: 12 repetitions (12RM – a weight you can lift for 12 reps with good form).
    • 3rd and 4th sets: 10 repetitions each (increase the weight slightly for these sets).

Tips for Safety and Effectiveness:

  • Use a stable bench to support your upper back.
  • Keep your chin tucked and gaze forward to avoid overextending your lower back.
  • Ensure your feet are placed correctly to prevent discomfort in the knees.
  • Focus on glute activation by driving through your heels during the lift.

This exercise isolates and strengthens the glutes, improving posture, athletic performance, and overall lower-body power. It's especially beneficial for those seeking to enhance hip strength and stability.

4. Romanian Deadlift

What is a Romanian Deadlift (RDL)?

The Romanian Deadlift is a compound movement that primarily targets the hamstrings, glutes, and lower back while also engaging the core. It’s an excellent exercise for building posterior chain strength and improving hip hinge mechanics.

How To Do It:

  1. Starting Position:
    • Stand with your feet hip-width apart.
    • Hold a barbell in front of your thighs with an overhand grip (palms facing your body).
    • Keep your shoulders back, chest up, and core engaged.
  2. Lowering Phase:
    • Bend your knees slightly (soft knees) and hinge at your hips to lower the barbell.
    • Keep the barbell close to your legs as it moves downward.
    • Lower the bar until you feel a stretch in your hamstrings or the bar reaches just below your knees (depending on flexibility).
    • Maintain a neutral spine throughout the movement.
  3. Lifting Phase:
    • Push your hips forward to return to the starting position.
    • Squeeze your glutes at the top and avoid overarching your lower back.

Sets and Reps:

  • Perform 3 sets with this repetition and weight progression:
    • 1st set: 12 repetitions (12RM – a weight you can lift for 12 reps with proper form).
    • 2nd set: 10 repetitions (increase weight slightly).
    • 3rd set: 8 repetitions (increase weight again).

Tips for Safety and Effectiveness:

  • Keep your back straight and avoid rounding your spine at any point.
  • Focus on moving through the hips rather than the lower back.
  • Use a weight you can control while maintaining proper form.
  • Engage your lats to stabilize the barbell.

The Romanian Deadlift is a fantastic exercise for developing hamstring flexibility, improving athletic performance, and enhancing overall posterior chain strength.

5. Deadlift

What is a Deadlift?

The deadlift is one of the most fundamental and effective full-body exercises. It targets the lower back, glutes, hamstrings, quads, core, and even the upper body, making it an essential movement for building strength and improving functional fitness.

How To Do It:

  1. Setup:
    • Stand with your feet about hip-width apart, with the barbell positioned over the middle of your feet.
    • Grip the bar with your hands just outside your knees, using either a double overhand or mixed grip (one hand over, one hand under).
    • Bend at the hips and knees to lower your body, keeping your chest up and back straight.
    • Your hips should be slightly higher than your knees, with the barbell close to your shins.
  2. Lifting Phase:
    • Push through your heels and drive your hips forward to lift the bar.
    • As you lift, focus on standing tall by fully extending your hips and knees at the top.
    • Keep the barbell close to your body throughout the movement.
    • Your back should remain neutral (not rounded) as you lift, and your core should be braced.
  3. Lowering Phase:
    • Reverse the movement by hinging at the hips first, then bending the knees to lower the bar back to the ground.
    • Keep control of the bar as you return to the starting position, ensuring your back stays straight and stable.

Sets and Reps:

  • Perform 3 sets with this repetition and weight progression:
    • 1st set: 12 repetitions (12RM – a weight you can lift for 12 reps with proper form).
    • 2nd set: 10 repetitions (increase the weight slightly).
    • 3rd set: 8 repetitions (increase the weight again).

Tips for Safety and Effectiveness:

  • Start with lighter weights if you are new to deadlifting to master form before progressing.
  • Focus on maintaining a neutral spine and avoid rounding your back at any point.
  • Engage your core throughout the movement to protect your lower back.
  • Keep your chest lifted and your shoulders back to maintain a strong posture.

The deadlift is a powerhouse exercise for overall strength, improving posture, and enhancing athletic performance, as well as helping with everyday functional movements.

6. Single-Leg Romanian Deadlift

What is a Single-Leg Romanian Deadlift?

The single-leg Romanian deadlift (SL RDL) is a variation of the traditional Romanian deadlift, performed with one leg lifted at a time. This exercise targets the hamstrings, glutes, and lower back, while also engaging the core and improving balance and stability.

How To Do It:

  1. Starting Position:
    • Hold a dumbbell in one hand (opposite hand to the leg you’re going to lift) with your arm fully extended.
    • Stand with your feet hip-width apart and slightly bend the knee of your standing leg.
    • Keep your chest up, shoulders back, and your core engaged.
  2. Lowering Phase:
    • Slowly hinge at your hips to lower your upper body toward the ground, while simultaneously lifting your opposite leg behind you.
    • Your lifted leg should be straight, with your body creating a straight line from the top of your head to your lifted foot.
    • Keep the dumbbell close to your body, lowering it toward the ground. Your back should remain neutral, and your hips should stay square.
  3. Raising Phase:
    • Reverse the movement by driving through the heel of your standing leg to return to the starting position.
    • As you rise, squeeze your glutes and hamstrings to bring your body upright.
    • Lower your lifted leg back down and maintain balance.
  4. Switch Legs:
    • After completing all reps on one leg, switch to the other leg and repeat the same process.

Sets and Reps:

  • Perform 3 sets of 12 repetitions per leg.
    • Complete all reps on one leg before switching to the other.

Tips for Safety and Effectiveness:

  • Focus on keeping your balance by engaging your core and maintaining a controlled motion.
  • Start with a light weight to practice your form before progressing to heavier dumbbells.
  • Avoid rounding your back. Keep a straight spine throughout the movement.
  • Perform the exercise slowly and with control to fully engage the hamstrings and glutes.

This exercise is great for developing unilateral strength, correcting muscle imbalances, and improving overall stability, which is particularly beneficial for athletes and those looking to improve functional movement.

7. Walking Lunges

What is a Walking Lunge?

The walking lunge is a dynamic lower-body exercise that primarily targets the quadriceps, hamstrings, glutes, and calves. It also engages the core and stabilizer muscles for balance and coordination. This exercise helps improve functional strength and mobility, making it an excellent addition to any workout routine.

How To Do It:

  1. Starting Position:
    • Stand tall with your feet hip-width apart.
    • Keep your core engaged, shoulders back, and chest lifted.
    • If you're using dumbbells, hold one in each hand with your arms fully extended by your sides, or you can perform the exercise with just body weight.
  2. First Lunge Step:
    • Take a large step forward with your right leg.
    • Lower your body by bending both knees to about 90 degrees, ensuring your back knee nearly touches the ground.
    • Keep your front knee aligned with your toes and avoid letting it go past your toes.
  3. Push Back to Standing:
    • Push through the heel of your right foot to return to a standing position.
    • Bring your left foot forward to meet your right foot.
  4. Second Lunge Step:
    • Take a large step forward with your left leg and lower your body as described above.
    • Repeat the process, alternating legs with each step.

Sets and Reps:

  • Perform 3 sets of 12 repetitions per leg.
    • Complete all reps on one leg before switching to the other.

Tips for Safety and Effectiveness:

  • Focus on keeping your torso upright and maintaining balance throughout the movement.
  • Ensure that your front knee stays in line with your toes and does not extend beyond your foot.
  • Take long steps to activate the glutes and hamstrings more effectively.
  • Perform the lunges at a slow and controlled pace to fully engage the muscles.
  • Start with bodyweight or light dumbbells to perfect your form before adding more resistance.

Walking lunges are a fantastic way to build strength, improve coordination, and enhance lower-body endurance. They are also great for improving your posture and stability.

8. Dumbbell Step-Up

What is a Dumbbell Step-Up?

The dumbbell step-up is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also works on balance, coordination, and stability, making it an effective functional movement for strengthening the legs.

How To Do It:

  1. Starting Position:
    • Stand in front of a bench or elevated surface with a dumbbell in each hand, held at your sides.
    • Keep your feet hip-width apart, chest lifted, shoulders back, and core engaged.
  2. Step-Up Movement:
    • Step onto the bench with one leg, placing your entire foot on the surface.
    • Push through the heel of the leg on the bench to lift your body upward.
    • Stand tall at the top with your leg fully extended, engaging your glutes and quadriceps.
  3. Lowering Phase:
    • Step back down with the same leg, gently lowering your body until your foot returns to the ground.
    • Repeat the movement for the desired number of reps on that leg.
  4. Switch Legs:
    • After completing the reps on one leg, switch to the other leg and repeat the same process.

Sets and Reps:

  • Perform 3 sets of 10 repetitions per leg.
    • Complete all reps on one leg before switching to the other.

Tips for Safety and Effectiveness:

  • Make sure the bench or surface is stable and at a height that challenges you without being too high or too low.
  • Keep your chest up and avoid leaning forward as you step up.
  • Ensure your knee stays in line with your toes and does not extend beyond them when stepping up.
  • Push through your heel (not the toes) to activate the glutes and hamstrings more effectively.
  • Start with lighter dumbbells to master your form and then gradually increase the weight.

Dumbbell step-ups are great for building leg strength, improving stability, and enhancing cardiovascular endurance, all while helping to improve balance and coordination.

9. Leg Press

What is a Leg Press?

The leg press is a machine-based lower-body exercise that targets the quadriceps, hamstrings, and glutes. It’s a great alternative to squats for building leg strength and muscle mass while providing more stability due to the machine’s support.

How To Do It:

  1. Starting Position:
    • Sit on the leg press machine with your back and head against the backrest.
    • Place your feet shoulder-width apart on the foot platform, ensuring your toes are pointing slightly outward.
    • Adjust the seat so your knees are at a 90-degree angle and your legs are bent.
    • Grip the handles on the sides of the machine for stability.
  2. Lifting Phase:
    • Press your feet into the platform and push it away from your body, extending your legs fully but avoiding locking your knees.
    • Focus on using your heels and mid-foot to push the weight, engaging your quadriceps, hamstrings, and glutes.
    • Maintain control over the weight as you extend your legs.
  3. Lowering Phase:
    • Slowly lower the weight back down, bending your knees until they are at a 90-degree angle (or slightly less, depending on your range of motion).
    • Keep your back and head pressed against the seat throughout the movement.
  4. Repeat the Movement:
    • Perform the desired number of repetitions.

Sets and Reps:

  • Perform 3 sets with this repetition and weight progression:
    • 1st set: 12 repetitions (12RM – a weight you can lift for 12 reps with good form).
    • 2nd set: 10 repetitions (increase the weight slightly).
    • 3rd set: 8 repetitions (increase the weight again).

Tips for Safety and Effectiveness:

  • Keep your feet flat and avoid letting your heels rise off the platform.
  • Avoid locking your knees at the top of the movement to reduce strain on the joints.
  • Keep your core engaged and avoid excessive arching of your back.
  • Control the movement both on the push and return to maximize muscle engagement and prevent injury.

The leg press is an excellent exercise for building overall leg strength and muscle, providing a safe and effective way to target your quadriceps, hamstrings, and glutes.

10. Leg Extension

What is a Leg Extension?

The leg extension is a machine-based isolation exercise that primarily targets the quadriceps. It helps improve knee strength, muscle tone, and is often used in rehabilitation settings or as a supplement to compound leg exercises.

How To Do It:

  1. Starting Position:
    • Sit on the leg extension machine with your back and hips pressed firmly against the backrest.
    • Adjust the seat so that your knees are aligned with the pivot point of the machine.
    • Place your feet under the padded lever, with the pad resting just above your ankles.
    • Grip the handles on the sides of the machine for stability and adjust the weight to a challenging yet manageable level.
  2. Lifting Phase:
    • Begin by extending your legs, pushing against the resistance until your legs are straight, but do not lock your knees.
    • Squeeze your quadriceps at the top of the movement for maximum contraction.
  3. Lowering Phase:
    • Slowly lower the weight back down, bringing your legs back to the starting position while maintaining control over the weight.
    • Avoid letting the weight drop too quickly to fully engage the muscles.

Sets and Reps:

  • Perform 3 sets with this repetition and weight progression:
    • 1st set: 12 repetitions (12RM – a weight you can lift for 12 reps with good form).
    • 2nd set: 10 repetitions (increase the weight slightly).
    • 3rd set: 8 repetitions (increase the weight again).

Tips for Safety and Effectiveness:

  • Keep your back pressed against the backrest and avoid leaning forward or arching your back during the movement.
  • Avoid locking your knees at the top of the lift to prevent strain on the knee joint.
  • Perform the movement slowly and with control, both when extending and returning the weight.
  • Start with a light weight to ensure proper form and gradually increase the load as your strength improves.

The leg extension is an excellent exercise for isolating the quadriceps and can help improve knee stability, muscle endurance, and strength. It's especially beneficial for targeting the front of the thighs.

11. Hamstring Leg Curl

What is a Hamstring Leg Curl?

The hamstring leg curl is a machine-based exercise that isolates the hamstrings, which are the muscles located at the back of your thighs. This exercise helps to improve hamstring strength, flexibility, and muscle development.

How To Do It:

  1. Starting Position:
    • Adjust the hamstring curl machine so that the pad rests comfortably on the back of your lower legs (just above your heels) and your knees are in line with the pivot point of the machine.
    • Lie face down on the machine, keeping your body flat on the bench with your legs fully extended.
    • Grip the handles or side rails for stability.
  2. Curling Phase:
    • Flex your knees and curl your legs upward toward your glutes by contracting your hamstrings.
    • Continue curling until your knees are nearly at a 90-degree angle or as far as your flexibility allows.
    • Squeeze your hamstrings at the top of the movement for maximum contraction.
  3. Lowering Phase:
    • Slowly lower the weight back down, straightening your legs to return to the starting position.
    • Maintain control over the weight during both phases of the movement.

Sets and Reps:

  • Perform 3 sets with this repetition and weight progression:
    • 1st set: 12 repetitions (12RM – a weight you can lift for 12 reps with good form).
    • 2nd set: 10 repetitions (increase the weight slightly).
    • 3rd set: 8 repetitions (increase the weight again).

Tips for Safety and Effectiveness:

  • Keep your torso stable and avoid lifting your hips off the bench during the movement.
  • Do not let your legs jerk or move too quickly; control the weight at all times.
  • Ensure your knees remain aligned with the machine’s pivot point throughout the exercise.
  • Start with a moderate weight to focus on form and increase the load gradually as your strength improves.

The hamstring leg curl is excellent for isolating and strengthening the hamstrings, which is key for knee stability, athletic performance, and preventing muscle imbalances.

12. Calf Raises

What is a Calf Raise?

Calf raises are an exercise that targets the calves, specifically the gastronomic and coleus muscles. This movement helps to build strength, size, and endurance in the lower legs, improving stability, balance, and performance in various activities like running and jumping.

How To Do It:

  1. Starting Position:
    • Stand with your feet hip-width apart, with your toes pointed forward or slightly outward (depending on your preference).
    • You can perform calf raises with just body weight, or if using a machine or dumbbells, hold the weight in your hands or position it on your shoulders.
    • Place your toes on a raised surface, like a step or block, with your heels hanging off the edge, allowing for a full range of motion.
  2. Raising Phase:
    • Push through the balls of your feet and raise your heels as high as possible, contracting your calves at the top.
    • Hold the top position for a brief second to maximize muscle engagement.
  3. Lowering Phase:
    • Slowly lower your heels back down to the starting position, feeling a stretch in your calves as you descend.
    • Control the movement to fully activate the muscle fibers in both phases of the movement.

Sets and Reps:

  • Perform 3 sets with this repetition and weight progression:
    • 1st set: 10 repetitions (10RM – a weight you can lift for 10 reps with proper form).
    • 2nd set: 12 repetitions (increase weight slightly).
    • 3rd set: 15 repetitions (increase weight again, if possible).

Tips for Safety and Effectiveness:

  • Focus on a slow and controlled movement, especially when lowering the heels to fully stretch the calves.
  • Keep your core engaged and maintain good posture throughout the exercise.
  • To increase the challenge, you can perform calf raises on a single leg to focus on one calf at a time, or use a calf raise machine for additional resistance.
  • Be mindful of the range of motion, aiming to raise your heels as high as possible and lower them completely to engage the entire calf muscle.

Calf raises are a simple yet effective exercise to enhance calf muscle strength and definition. They’re essential for improving lower leg power and preventing imbalances or injuries.

13. Jumping Squats

What is a Jumping Squat?

Jumping squats are a plyometric exercise that combines a squat with an explosive jump. They target the quads, hamstrings, glutes, and calves while also engaging the core for stability. This movement is excellent for building explosive strength, improving power, and enhancing athletic performance.

How To Do It:

  1. Starting Position:
    • Stand with your feet shoulder-width apart, with your toes slightly pointed outward.
    • Keep your chest up, shoulders back, and core engaged.
    • Begin in a squat position with your knees slightly bent and your hips lowered.
  2. Squat Phase:
    • Lower your body into a squat by bending your knees and pushing your hips back, aiming for your thighs to be parallel to the ground (or slightly lower if your mobility allows).
    • Keep your weight on your heels and ensure your knees do not extend beyond your toes.
  3. Jumping Phase:
    • From the squat position, explode upward as high as possible, using your arms to help propel you.
    • Reach upward as you jump, engaging your core and keeping your body aligned.
  4. Landing Phase:
    • Land softly on the balls of your feet and quickly lower back into a squat position to absorb the impact and immediately go into the next jump.
    • Ensure you land with your knees slightly bent to prevent injury.

Sets and Reps:

  • Perform the exercise for 45-60 seconds.
    • Focus on explosive jumps and maintaining proper form throughout the time duration.

Tips for Safety and Effectiveness:

  • Land softly with your knees slightly bent to avoid impact on your joints.
  • Keep your core engaged and maintain a neutral spine during the squat and jump phases.
  • Ensure your feet remain flat on the ground when you squat, and focus on using your legs and glutes to generate the power for the jump.
  • Start with a moderate duration or fewer repetitions if you're new to jumping squats, and increase as your strength and conditioning improve.

Jumping squats are an excellent way to increase lower body power, improve cardiovascular fitness, and develop explosive strength, making them a great addition to any high-intensity workout routine.

14. Banded Lateral Walk

What is a Banded Lateral Walk?

The banded lateral walk is an effective exercise that targets the hip abductors, glutes, and outer thighs. Using a resistance band adds tension, which helps activate and strengthen the muscles of the lower body, particularly the glutes and hips. This movement also improves lateral stability and mobility.

How To Do It:

  1. Starting Position:
    • Place a resistance band around both legs, just above your ankles (or around your knees for less resistance).
    • Stand with your feet hip-width apart, knees slightly bent, and hips pushed back in a slight squat position.
    • Keep your core engaged and your chest up.
  2. Walking Phase:
    • Step to the right with your right foot, keeping tension on the band.
    • Follow by stepping with your left foot, bringing it in, but maintaining tension in the band.
    • Focus on maintaining a squat position and keeping your steps wide enough to create resistance in the band.
    • Repeat the movement for the desired number of reps or steps to the right.
  3. Switch Direction:
    • After completing the reps on one side, switch and step to the left.
    • Perform the same movement, ensuring both sides are worked evenly.

Sets and Reps:

  • Perform 3 sets of 12 repetitions per side.
    • Complete all reps to one side before switching to the other.

Tips for Safety and Effectiveness:

  • Keep your knees bent and hips slightly pushed back in a mini-squat position to engage your glutes and thighs more effectively.
  • Avoid letting your knees cave inward. Keep your knees in line with your toes and the resistance band.
  • Keep your steps controlled and deliberate to maintain tension on the band and activate the targeted muscles.
  • Perform the movement slowly, focusing on keeping proper form throughout.

Banded lateral walks are great for strengthening the hip abductors and glutes, improving lateral stability, and enhancing lower body strength. They’re often included in warm-ups, rehabilitation programs, or as part of a lower body strengthening routine.

15. Fitness Ball Squeeze

What is a Fitness Ball Squeeze?

The fitness ball squeeze is an exercise that targets the inner thighs (adductors) and engages the lower abs. By squeezing a small exercise ball between your knees, you activate the muscles in the inner thighs while also engaging your core for stability. This exercise can be great for improving leg strength, muscle tone, and core stability.

How To Do It:

  1. Starting Position:
    • Lie down on your back on a flat surface, such as a mat or the floor.
    • Place a small fitness ball (or any soft, squishy ball) between your knees.
    • Bend your knees and keep your feet flat on the ground, hip-width apart.
    • Place your arms by your sides for stability, and engage your core by pulling your belly button toward your spine.
  2. Squeeze Phase:
    • Squeeze the ball tightly between your knees, using the muscles in your inner thighs.
    • Hold the squeeze for a brief second to maximize the contraction.
    • Keep your lower back pressed against the ground and avoid arching your back during the squeeze.
  3. Release Phase:
    • Slowly release the pressure and relax the squeeze, but do not fully let go of the ball.
    • Maintain control of the movement as you release.

Sets and Reps:

  • Perform 3 sets of 12 repetitions.
    • Each rep consists of squeezing and holding the ball for a brief moment, then releasing and repeating.

Tips for Safety and Effectiveness:

  • Keep your back flat against the ground and avoid arching your lower back during the squeeze.
  • Engage your core throughout the exercise to help stabilize your body.
  • Squeeze the ball with control, focusing on using your inner thigh muscles, rather than relying on momentum.
  • If you don’t have a fitness ball, you can use a pillow, rolled towel, or any soft object that fits comfortably between your knees.

The fitness ball squeeze is an excellent exercise for targeting the inner thighs, improving core strength, and promoting better leg and hip stability. It's simple but effective for toning the lower body.

16. Box Jumps

What is a Box Jump?

Box jumps are a plyometric exercise that involves jumping from the ground onto a sturdy box or platform. This exercise targets the quads, glutes, hamstrings, and calves while also engaging the core for stability. Box jumps help improve explosive power, agility, and lower body strength, making them a great addition to any functional training or conditioning routine.

How To Do It:

  1. Starting Position:
    • Stand in front of a sturdy box or platform with your feet about shoulder-width apart.
    • Keep your knees slightly bent, chest up, and core engaged.
    • Ensure the box is at an appropriate height that challenges you but allows for a safe landing (start lower if you're new to box jumps).
  2. Jumping Phase:
    • Bend your knees slightly and squat down a little, preparing to jump.
    • Explosively jump upward and forward, using your arms to propel your body.
    • Focus on jumping onto the center of the box and landing with both feet at the same time.
  3. Landing Phase:
    • Land softly with a slight bend in your knees to absorb the impact and prevent injury.
    • Make sure your feet are fully planted on the box, and your knees are aligned with your toes.
  4. Stepping Down:
    • Step back down off the box one foot at a time, ensuring a controlled descent.
    • Reset your position and prepare for the next jump.

Sets and Reps:

  • Perform 3 sets of 10 repetitions.
    • Jump up, land softly, step back down, and repeat.

Tips for Safety and Effectiveness:

  • Focus on jumping with control and avoid using too much momentum, which could lead to improper form or injury.
  • Keep your knees behind your toes when landing and ensure they don't cave inward.
  • Start with a lower box to practice proper form before progressing to a higher one.
  • Keep your core engaged and chest lifted to maintain good posture throughout the exercise.

Box jumps are a fantastic exercise for building explosive power, improving athleticism, and increasing cardiovascular fitness. They’re highly effective for enhancing your jumping ability, coordination, and lower body strength.

17. Sumo Deadlift

What is a Sumo Deadlift?

The sumo deadlift is a variation of the traditional deadlift, characterized by a wider stance with your feet turned outward. This variation places more emphasis on the inner thighs (adductors), glutes, and hips while still targeting the lower back and hamstrings. The sumo deadlift is excellent for increasing overall strength, power, and muscle development in the lower body.

How To Do It:

  1. Starting Position:
    • Set up with your feet wider than shoulder-width apart, with your toes pointing outward at about a 45-degree angle.
    • The barbell should be over the middle of your feet, close enough that your shins are nearly touching it.
    • Bend at the hips and knees to grip the barbell. Your hands should be placed inside your legs, with an overhand or mixed grip (one palm facing up, one palm facing down).
    • Keep your back flat, chest up, and shoulders slightly in front of the bar.
  2. Lifting Phase:
    • Push through your heels, engaging your glutes, quads, and core as you lift the barbell.
    • As you lift, maintain a straight back and avoid rounding your spine.
    • Keep the bar close to your body, driving through your legs and hips while keeping your arms straight.
  3. Standing Phase:
    • Fully extend your hips and knees, standing tall with the barbell at thigh level.
    • Squeeze your glutes at the top of the movement and ensure your chest remains open.
  4. Lowering Phase:
    • Reverse the movement by pushing your hips back first, then bending your knees to lower the barbell back to the floor in a controlled manner.
    • Keep the barbell close to your body as you descend.

Sets and Reps:

  • Perform 3 sets with the following repetition and weight progression:
    • 1st set: 12 repetitions (12RM – a weight you can lift for 12 reps with good form).
    • 2nd set: 10 repetitions (increase the weight slightly).
    • 3rd set: 8 repetitions (increase the weight again).

Tips for Safety and Effectiveness:

  • Focus on keeping your back neutral and avoid rounding your spine during the lift.
  • Engage your core and squeeze your glutes as you lift to maintain proper form and maximize strength.
  • Avoid jerking the bar up. Use a smooth, controlled motion throughout the lift.
  • Start with lighter weights if you're new to sumo deadlifts and gradually increase the weight as you perfect your form.
  • Keep your feet planted and firmly grounded to maintain stability throughout the movement.

The sumo deadlift is great for targeting the hips, glutes, and inner thighs, while still providing the full-body benefits of the traditional deadlift. It’s an excellent addition to any strength training routine for improving power and muscle development.

18. Goblet Squats

What is a Goblet Squat?

The goblet squat is a variation of the traditional squat where you hold a dumbbell or kettlebell close to your chest. This variation helps improve squat form by providing a counterbalance, making it easier to maintain an upright torso. Goblet squats target the quads, glutes, hamstrings, and core, making them an excellent lower-body exercise for building strength and improving mobility.

How To Do It:

  1. Starting Position:
    • Hold a dumbbell or kettlebell with both hands close to your chest, either by cupping the top of the weight or holding the handles, depending on the type of weight used.
    • Stand with your feet shoulder-width apart, with your toes pointing slightly outward.
    • Keep your chest lifted, shoulders back, and core engaged.
  2. Squat Phase:
    • Begin by pushing your hips back and bending your knees to lower your body into a squat.
    • Keep the weight close to your chest, and avoid leaning forward excessively. Aim to squat as low as your mobility allows, ideally until your thighs are parallel to the ground or lower.
    • Keep your back neutral and your chest up throughout the movement.
  3. Standing Phase:
    • Push through your heels and extend your hips and knees to return to the standing position.
    • At the top, squeeze your glutes and keep your torso tall and upright.

Sets and Reps:

  • Perform 3 sets of 12 repetitions.

Tips for Safety and Effectiveness:

  • Ensure your knees track over your toes and do not cave inward as you squat.
  • Keep your core engaged to protect your lower back and maintain proper posture.
  • Focus on keeping your chest lifted and avoiding rounding your back during the squat.
  • If you are new to goblet squats, start with a lighter weight and gradually increase it as you gain strength and confidence with the movement.

Goblet squats are great for improving squat technique, building lower body strength, and engaging the core. They are especially useful for beginners, as the counterbalance from the weight helps maintain good form while performing the squat.

Frequently Asked Questions (FAQs)

How long should a leg workout last?

A typical leg workout lasts 45-60 minutes, including warm-up and cool-down sessions.

Can you work out legs every day?

No, your leg muscles need adequate recovery time. Aim for 1-2 sessions per week.

What’s the best leg workout for beginners?

Beginners can focus on foundational exercises like bodyweight squats, lunges, and leg presses with lighter weights.

For a comfortable and efficient workout session, here’s the detailed attire you should wear for exercises like barbell squats, deadlifts, lunges, and other lower-body strength movements:

1. Moisture-Wicking T-Shirt

  • A moisture-wicking t-shirt is essential for staying cool and dry during intense workouts. It pulls sweat away from your skin, preventing chafing and discomfort. Choose a fabric like polyester or a polyester blend for breathability.

2. Tank Top

  • If you prefer a more breathable option, a tank top can keep you cool while allowing full range of motion for your arms. Look for a well-fitted tank that won’t shift around, ensuring no distractions during exercises like barbell squats or Romanian deadlifts.

3. Supportive Sports Bra

  • A supportive sports bra is key for women, especially during high-impact exercises like jumping squats or box jumps. It offers the necessary support to reduce movement, preventing discomfort or injury. Opt for one with a snug fit and medium to high support, depending on your intensity.

4. Stretchy Workout Shorts

  • Stretchy workout shorts are ideal for lower-body exercises. They allow freedom of movement and flexibility when performing squats, lunges, and deadlifts. Choose a pair with a good waistband that won’t dig in during exercises like dumbbell step-ups or walking lunges.

5. Compression Leggings

  • Compression leggings are a great option for more support and muscle stability, particularly when performing heavy exercises like the sumo deadlift or leg press. These leggings provide a snug fit that enhances circulation and recovery, while offering full range of motion for all types of movements.

6. Weightlifting Shoes

  • Weightlifting shoes are designed to give you proper posture and stability during lifting exercises like deadlifts, barbell squats, and hip thrusts. They have a solid, elevated heel that helps with ankle mobility and keeping your balance.

7. Flat-Soled Shoes

  • For a more affordable and versatile option, flat-soled shoes such as Converse or any training shoes with minimal cushioning provide a stable base for weightlifting exercises. These shoes prevent excessive movement and allow you to maintain proper form during squats and deadlifts.

8. Knee Sleeves

  • Knee sleeves offer joint protection during heavy squats or lunges, where the knees are under a lot of strain. They help to keep your knees warm and supported, reducing the risk of injury while improving performance in exercises like barbell squats and lunges.

9. Weightlifting Belt

  • A weightlifting belt is highly recommended for exercises that place a lot of strain on the lower back, like deadlifts or barbell squats. It provides core stability and supports your spine when lifting heavy loads, improving your overall posture and safety.

10. Wrist Wraps

  • Wrist wraps are essential for exercises involving grip strength, such as deadlifts or barbell hip thrusts. They help stabilize your wrists, preventing strain or injury, especially when lifting heavy weights. Opt for adjustable wraps for a customizable fit.

Additional Tips:

  • Fit and Comfort: Make sure all clothing fits snugly but allows for movement. Tight-fitting attire (like compression leggings or tank tops) helps reduce any fabric interference during dynamic exercises.
  • Breathability: Prioritize breathable fabrics for comfort, especially if you're sweating during intense movements.
  • Functionality: Always opt for workout clothing designed for performance, ensuring it enhances your workout rather than limiting your range of motion.

Conclusion

A perfect leg workout includes compound movements and isolating exercises to target all major and minor leg muscles. To maximize gains, complement your workouts with proper nutrition and rest. Incorporate these 18 exercises into your routine for well-developed, powerful legs.

For more tips and premium fitness gear, visit myovv.com.

References:  

  • Escamilla, R. F., et al. (2001). "Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises." Medicine & Science in Sports & Exercise.
  • Swinton, P. A., et al. (2012). "A biomechanical comparison of the traditional deadlift and the sumo deadlift." Journal of Strength and Conditioning Research.
  • Contreras, B., et al. (2015). "The biomechanics of the hip thrust." Strength and Conditioning Journal.
  • Schoenfeld, B. J., et al. (2016). "Muscle activation during lower body resistance training." Journal of Sports Sciences.
  • Cormie, P., et al. (2010). "The effects of plyometric training on power output." Journal of Applied Physiology.
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