Best Leg Day Workout for Stronger, Bigger Legs
A complete leg day with squats, presses, hamstring work and calves, including sets, reps and rest.
Strong legs help every other lift and make daily life easier. A good leg day trains the quads, hamstrings, glutes and calves, and does not need to last more than an hour.
The workout
- Back squat: 4 sets of 6
- Leg press: 3 sets of 10-12
- Romanian deadlift: 3 sets of 8
- Walking lunges: 2 sets of 12 steps per leg
- Leg curl: 3 sets of 12
- Standing calf raise: 4 sets of 12-15
Order matters
Start with the hardest, most technical lift while you are fresh. Squats come first, machines and isolation work come last. Rest two to three minutes after heavy squats and about 90 seconds between smaller exercises.
Leg press tips
Place your feet shoulder width apart in the middle of the platform. Lower the sled until your knees reach about 90 degrees, as long as your lower back stays flat on the pad. Do not lock your knees hard at the top, and never place your hands on your knees to push.
Training hamstrings
Hamstrings are often undertrained. Romanian deadlifts load them through a long range, while leg curls train them at the knee. Using both gives a fuller result.
How often?
Two leg sessions per week work well for most lifters. If you train legs twice, make one session heavier with fewer reps and the other lighter with more reps.
Recovery
Leg days leave you sore, especially at first. Eat enough protein, sleep well and walk lightly on rest days to help recovery. Start with lighter weights if you are new to training, and add load gradually.
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