It also improves functional strength for daily activities and promotes better posture and overall well-being.
So next time you consider skipping leg day, think again.
But what are the best “leg day” exercises?
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We’re glad you asked.
The best part is there’s no wrong way to use these exercises.
Pick some or all of the exercises and incorporate them into your next “leg day” session.
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“This exercise is performed lying face down on a hamstring curl machine,” Masi explains.
“The trick with this machine is not to go too heavy.
Instead, focus on milking the deep stretch at the end range of motion with lighter weight.
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Lie face down on the machine, aligning your knees with the machine’s pivot point.
Grip the handles and position your ankles under the padded bar.
Slowly curl your legs toward your glutes, squeezing your hamstrings at the top.
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Lower back down with control to the starting position.
Aim for four sets of 15 to 20 reps with 60 seconds of rest between sets.
Masi tells us, “This machine-based squat variation is like squatting using a Smith machine.
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This allows for more squat depth and better quad activation than when under a traditional barbell back squat.”
Stand on the hack squat machine with your back against the pad and shoulders under the shoulder pads.
Place your feet shoulder-width apart, slightly in front of your body.
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Lower your body by bending your knees and keeping your back flat against the pad.
Push through your heels to return to the starting position.
Perform four sets of 10 to 12 reps, resting for 60 seconds between sts.
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“Walking lunges engage more glutes than traditional squats due to the narrower support base.
Stand with your feet hip-width apart, holding weights at your sides or no weights for beginners.
Step forward with one foot, lowering your hips until both knees are bent at about 90 degrees.
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Push through your front heel to bring your back foot forward, standing up into the next lunge.
Continue stepping forward, alternating legs with each lunge.
Perform three sets of 12 to 15 reps per leg.
Rest for 90 seconds between sets.
“Axial fatigue refers to the stimulus you must recover from when loading the spine.
Attach the belt squat harness around your hips and secure it to the machine.
Stand on the platform with feet shoulder-width apart.
Lower your body by bending your knees and hips, keeping your chest up and back straight.
Push through your heels to stand back up, returning to the starting position.
Complete three sets of 12 to 15 reps with 90 seconds of rest between sets.
Stand with your feet hip-width apart, holding a barbell or pair of dumbbells in front of your thighs.
Do four sets of eight to 12 reps, resting for 90 seconds between sets.
However, Masi says this exercise isn’t for the faint of heart.
That focus on the force production rate can help improve strength,” he stresses.
Hold a barbell or set of dumbbells at shoulder height and stand with your feet shoulder-width apart.
Perform a front squat by lowering your hips until your thighs are parallel to the ground.
Stand up explosively by using your momentum to press the weights overhead.
Lower the weights back to shoulder height and repeat.
Aim for three sets of 10 to 12 reps with 90 seconds of rest between sets.
Hip Thrust
Hip thrusts are the go-to exercise for targeting your glutes and hamstrings.
“This movement is traditionally performed with a barbell.
Sit on the ground with your upper back against a bench and a barbell positioned over your hips.
Squeeze your glutes at the top, then lower your hips back to the ground with control.
Repeat for four sets of 10 to 15 reps. Rest for one minute between sets.
The added stretch to the rectus femoris will further increase the stimulus.”
Sit on a leg extension machine and adjust the pad to rest on your shins just above your ankles.
Grip the handles and extend your legs fully, squeezing your quads at the top.
Lower the weight back down with control to the starting position.
Perform three sets of 12 to 15 reps, resting for 90 seconds between sets.
Lower your hips by bending both knees, keeping your chest up and back straight.
Push through the heel of your front foot to stand back up.
Complete four sets of 10 to 12 reps per leg.
Rest for 60 seconds between sets.
Calf Raises
This versatile isolation exercise can be performed in a variety of ways.
Push through the balls of your feet to lift your heels as high as possible.
Lower back down slowly to the starting position.
Do four sets of 12 to 15 reps, resting for 60 seconds between sets.
