Dec 194 min read

The Perfect Leg Workout to Build Strength and Muscle and Avoid Common Mistakes

Updated: 6 days ago

Not all leg workouts are created equal. And just to go ahead and get it out there:

1: Jogging or walking does not count as a leg workout

2: Leg press, leg extensions, and calve raises aren't a complete leg program

It used to be all about the biceps. Then it was all about having a six-pack. In reality, nothing is wrong with either of those things. But when 5-inch seams started coming into style, leg day became a priority.

*screenshot the workout for later use at the bottom of the blog post

Before we dive into the perfect leg workout, here are 4 reasons to train your legs hard:

1: More Muscle - Training legs will help you add muscle mass to the quads, glutes, and hamstrings (massive muscle groups). Strong, muscular legs will make you look better and stay powerful and athletic.

Muscle mass requires more energy to maintain, so you will also burn more calories while at rest.

Full disclosure, it is not a ton more but think about the compounding interest over time.

2: Improved Functional Fitness - By building strong legs and spinal erectors, you will make normal daily activities feel easier. Need to lift a couch? No big deal.

3: Better Joint Health - I hate when people say "Strengthen your knees." You can't actually do that but you can strengthen the musculature around your joints, therefore improving strength and stability. This will keep you in the game longer and help you to avoid injury.

4: Enhanced Hormone Release - Intense leg workouts, namely compound moves like the squat and deadlift, trigger the release of anabolic hormones like testosterone and growth hormone. These hormones improve body composition, mood, and energy levels.

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The Workout:

1: Plyometrics

Don't lose the ability to move quickly and be explosive. I like to start each workout with some low-rep plyometrics to fire up the muscle group I am working out and ensure that I remain a supple leopard.

Try 3x10 Squat Jumps or Split Jumps

2: Heavy Squats

The king of all lower body exercises. This movement will pack on muscle to the quads, glutes, and hamstrings. Squat low and challenge yourself. Feel free to start small but gradually increase the intensity over time to continue seeing results.

I like to go 5 sets of 5, heavy. Start light and add weight each set.

3: Romanian Deadlifts

If squats are the king of leg day, RDLs are the queen. This exercise will strengthen the hamstrings, glutes, and spinal erectors (low back). Be mindful of the low back but I believe properly training the low back is the best way to protect it.

Grab a barbell and use a challenging weight for 3 sets of 8-12 reps.

4: Get Unilateral

Following the two barbell lifts, do a superset of 2 unilateral exercises: Bulgarian Split Squats and Single Leg RDLs. These exercises help shore up muscle imbalances, improve balance, and will supplement your other lifts.

3 sets:

10 Bulgarian Split Squats (per leg)

8 Single Leg RDLs (per leg)

*perform as a superset

5: Vanity Work

I am big on prioritizing compound lifts and leaning toward functional movements... but I also want to do extra to look good. This is where leg extensions and calve raise come in. Are they 100% necessary? No. Will they help with putting on muscle mass and looking good in short shorts? YES!

At the end of the workout, you will really push your sets and take the final set to failure. When I say "failure," that means stopping when form slips and before you injure yourself.

Leg Extensions 3x15

On this exercise, you want to really feel the burn in the quads. Flex quads at the tops, lower slowly, and pause at the bottom of each rep. Go for it on the final set!

Leg Curls 3x15

I don't categorize this as a vanity exercise but I do save this for the end of the workout. Do these single or double-legged. The main focus will be lowering the weight slowly.

Seated Calve Raises 3x12

I prefer the seated calve raise because it trains the soleus. With calve raises, really slow down the tempo. Pause at the top and bottom and lower each rep slowly.