They say “Never skip leg day!” for a reason! Training your legs overall is essential for building muscle, symmetrical body composition, an increased metabolism, and more. Not only can it improve athleticism and mental discipline, but it definitely comes to an advantage for any fitness goal. If you don’t know where to start, check out these seven basic leg day workouts that you can ease your way into with weights. Don’t forget to warm up!
Squats is the ultimate leg day workout that promotes strength training, balance, and coordination. This full-body compound exercise is what engages the hips, glutes, quads, and hamstrings. There are so many variations to a squat. Depending on your fitness goals, you can use squats with heavy or light weights and high to low intensity intervals.
If you’re looking to build your quads or thighs, the leg press is a great way to target just that. In addition, it can also work the small leg muscles like your hip abductors and hamstrings.
Leg curls is a great isolation exercise that targets your hamstrings (muscles on the back of the quads). If you’re starting out with this machine for the first time, be sure to start off with a light weight and gradually make your way heavier if needed.
Just like leg presses, the leg extension machine is great at targeting just your quadriceps. As another isolation exercise, simply extend your legs with a comfortable weight. You can also adjust the position of your feet to start your inner or outer thighs.
Deadlifts is a strength exercise that works several muscle groups in your lower body– back, glutes, and of course, legs. The most crucial part to a deadlift is proper form, so be sure to master your form before racking on heavy weights.
The calves is another small muscle group in the lower body that most people tend to forget about. There are number of ways to work this muscle like calf raises. Though there are machines that can assist with this exercise, you can simply use dumbell weights and do it standing.
Lunges is single-leg exercise that can target your hips, glutes, quads, hamstrings, and even core. It’s common for people to develop a muscle imbalance in the lower body, which makes lunges a great endurance technique to master.