The Best Lower-Body Exercises for Your Leg Day Routine, According to Trainers

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There are only a few things in life more humbling than leg day—but adding a lower-body session into your workout split is a surefire way to build strength and confidence, move better, and crush everyday tasks without getting hurt.

By giving your legs their own day, you ensure you’re hitting key muscle groups with enough volume and intensity to build strength without draining energy for upper-body exercises, says Claudette Sariya, CPT, a personal trainer and fitness educator based in New York City.

Every leg workout should work both sections of your legs: the front (anterior chain) and the back (posterior chain). The front includes your quads, adductors (inner thighs), and tibialis anterior (muscle to the outside of the shin bone). The back covers your hamstrings, glutes, calves, abductors, and additional little muscles in and around the hip joint. Targeting both sections is key for building balance and all-around strength.

If you’re ready to be your strongest self yet, read on for a killer trainer-programmed leg day routine for your next lower-body workout.

A Trainer’s Favorite Leg Day Workout for Any Level

Time: 30-40 minutes | Good for: legs | Equipment: looped resistance band, dumbbells

Instructions: Pick 5 to 6 exercises below and do 3 sets of 8 to 10 reps, says WH fitness editor Cori Ritchey, CSCS, a certified strength and condition coach located in New York City. (For single-leg exercises, make sure you perform the move on both sides.) Rest for 30 to 60 seconds between each set before continuing on to the next.

Choose a weight that’s challenging but feels like you could do 2 extra reps more than what’s allocated—this is called having 2 reps in reserve, or RIR. (So if you’re supposed to do 8 reps, pick a weight where you would fail at 10 reps.)

Pro tip: To make this leg day workout more challenging, add weights (like dumbbells or kettlebells), increase the number of sets, or opt for single-leg variations where possible (like the glute bridge!).

1. Goblet Squat

Why it rocks: The goblet squat is a beginner-friendly way to add heavier weight to your squats and simultaneously activate your core by holding the weight close to your chest and keeping your torso upright. Holding one weight in this position makes it easier to avoid common issues like leaning forward or arching your lower back, which can happen more easily in a traditional squat where one weight is held above either shoulder.

How to:

1. Stand with feet hip-width apart and hold a weight in front of your chest with both hands, elbows pointing toward floor.
2. Hinge hips back and bend knees to lower into a squat.
3. Engage glutes to return to start. That’s 1 rep.

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2. Sumo Deadlift

Why it rocks: This deadlift variation really targets your glutes, hamstrings, and back.

How to:

1. Holding two kettlebells or dumbbells, stand with feet slightly wider than hip-width apart, toes pointed out.
2. Position weights in front of thighs, palms facing body.
3. Keeping knees slightly bent, press hips back as you hinge at the waist and lower weights toward floor.
4. Squeeze glutes to return to start. That’s 1 rep.

3. Banded Lateral Walk

Why it rocks: This move warms up your glutes and hits your often-overlooked glute medius muscles, which are located on the outer side of your hips. These muscles play a big role in stabilizing your pelvis and supporting side-to-side movements.

How to:

1. Place a mini resistance band a few inches above ankles.
2. Stand with feet hip-width apart, knees slightly bent.
3. Maintaining a tight core, step left foot out to side, followed by right. That’s 1 rep.
4. Complete all reps, then repeat on the other side.

4. Lateral Lunge with Balance

Why it rocks: Most workouts focus on forward-and-backward movements, but lateral (side-to-side) movements are important for well-rounded fitness.

How to:

1. Stand with feet hip-width apart, holding dumbbells at sides.
2. Take a big step to the left, then push hips back, bending left knee and lowering until left knee is bent to 90 degrees.
3. Reverse movement to return to start. That’s 1 rep.
4. Complete all reps, then repeat on the other side.

5. Calf Raise

Why it rocks: This move isolates your calves, no machines or heavy weight necessary.

How to:

1. Stand with feet slightly wider than hip-width apart. (Option to hold a pair of dumbbells.)
2. Keeping the rest of body still and engaged, lift up onto the tips of toes. (Option: Hold for up to 30 seconds.)
3. Lower heels back to the floor with control. That’s 1 rep.

6. Reverse Lunge

Why it rocks: This staple unilateral exercise works your quads, hamstrings, and glutes.

How to:

1. Stand with feet hip-width apart, holding one dumbbell in each hand at sides.
2. Step back with right leg and bend both knees as you lower until knees are both bent at 90-degree angles.
3. Push through left foot to stand. That’s 1 rep.
4. Complete all reps, then repeat on the other side.

7. Glute Bridge

Why it rocks: Added resistance from the mini band helps you target your glutes more.

How to:

1. Wrap a resistance band around mid-thighs or rest a dumbbell on your pelvis and lie faceup with knees bent, feet planted on the floor about 12 to 16 inches from butt.
2. Engage core, then drive through heels and squeeze glutes to raise hips toward the ceiling while pushing upper back into the floor.
3. Pause at the top of this position and slightly press knees apart.
4. Lower down one vertebrae at a time to return to start, tapping hips to floor. That’s 1 rep.

8. Bulgarian Split Squats

Why it rocks: They’re great for single-leg strength and balance, and can help grow your glute and quad muscles.

How to:

1. Stand in front of a low bench or platform with feet hip-width apart.
   
2. Place one foot onto the platform behind you, gently resting the top of the foot to stabilize.
3. Engage your core and glutes and lower down with control, stopping when your back knee hovers just off the floor.
4. Drive through your front foot and squeeze your glutes to stand back up. That’s 1 rep.
5. Complete all reps, then repeat on the other side.

9. Curtsy Lunge

Why it rocks: Curtsy lunges are great for fixing muscle imbalances and strength discrepancies on either leg, and they improve all-around coordination.

How to:

1. Stand with your feet hip-width apart, hands on your hips.
2. Take a big step back with your right leg, crossing it behind your left, then bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible to the wall in front of you.
3. Return to start. That’s 1 rep.
4. Complete all reps, then repeat on the other side.

10. Forward Lunge

Why it rocks: It’s fantastic for developing your quad muscles and strengthening the muscles around the knee.

How to:

1. Stand with feet hip-width apart and hands by sides. (Option to hold two dumbbells as pictured to add resistance and/or biceps curls for an added challenge.)
2. Take a big step forward with right foot and bend at knee until both knees form 90-degree angles.
3. Press down into right heel to return to start. That’s 1 rep.
4. Complete all reps, then repeat on the other side.

11. Sumo Squat

Why it rocks: With a wider stance than used in a traditional squat, this move builds quad and glute strength, and also increases hip mobility.

How to:

1. Stand with feet wider than hip-width apart, toes turned out slightly. (Option to hold dumbbell.)
2. Hinge hips back and bend knees to lower into a squat.
3. Engage glutes to return to start. That’s 1 rep.

12. Romanian Deadlift (RDL)

Why it rocks: The RDL builds major glute and posterior chain strength that will help increase athleticism and total body strength.

How to:

1. Stand with feet hip-width apart. (If using a barbell, your shins should be practically touching it.)
2. Inhale and hinge hips back while maintaining a neutral spine and neck (no rounding). Keep your bodyweight evenly distributed throughout your feet. Only lower yourself as far as your flexibility allows while maintaining a flat back. Keep the dumbbells or barbell close to your legs the entire time.
3. Squeeze the glutes to return to start. Stack your hips directly below your shoulders, but don’t lean back, and keep the dumbbells or barbell close to your thighs. That’s 1 rep.

The Benefits of Leg Exercises

First off, working both the anterior and posterior chain will help improve your balance. Strong quads without strong hamstrings, for example, can lead to muscle imbalances that affect your posture, stability, and even your risk of injury, says Kristina Earnest, CPT, a New York-based personal trainer. By working your legs evenly, you’ll build a stronger foundation for everything from walking to lifting weights.

Leg exercises also benefit both your body’s form and function. “A strong lower body is essential to so many everyday functional movements,” says Earnest. “Your lower body strength simply allows you to live your life.” Think about it: Each time you climb stairs or squat to pick something up, you’re using strength and stabilization from your legs.

Plus, leg workouts naturally engage other muscles in the process. For example, consider a squat (one of the very best leg exercises out there). Not only does it fire up your glutes and quads, but it also recruits your core to balance and stabilize your body through the movement.

“Training large or multiple muscle groups increases your heart rate,” Earnest says, which means you’re building strength and getting a cardio boost at the same time. “That is a bang for your metabolic buck.”

Building a Balanced Leg Day Routine

A good leg day hits all the major lower-body muscle groups so you’re building balanced strength. To do that, mix in different types of moves from the following categories:

1. Glute activation: These exercises (think glute bridges or hip thrusts) wake up your glute muscles so they properly engage during bigger moves like squats or deadlifts, which is key for improving posture and preventing lower-back strain as loads become heavier. (Check out our Glute Gains Challenge for more tips!)
2. Squat: These exercises work your quads, glutes, and core (like goblet squats or sumo squats).
3. Hinge: These target your hamstrings, glutes, and lower back (like Romanian deadlifts or single-leg deadlifts).
4. Lunge: Lunge variations build stability and balance because they force your leg muscles and core to stabilize your body in uneven positions, depending on the lunge stance (take the reverse lunge or lateral lunge, for example).
5. Calf work: Don’t forget your calves! Moves like calf raises help with ankle stability and overall strength.
6. Explosive movement (optional): These add power and spice things up (try jump squats or broad jumps).

To make the moves harder, add weights or increase your reps or sets, and decrease rest times, a concept called progressive overload, says Earnest. The key is to challenge yourself, but always keep your form on point!

Pro tip: If your goal is building strength and power, do three to six reps and two to three sets. If your goal is building bigger muscles, aim for six to 12 reps and three to five sets. If your goal is muscular endurance and cardiovascular health, increase to 12 to 20 reps, with two to three sets.

How to Warm Up

Don’t forget to warm up and cool down—both are critical parts of a good leg day session. Warming up your lower body loosens the joints and increases blood flow to your muscles, which helps you perform better and prevents injury, says Sariya. (Check out this Women’s Health warm-up tutorial for ideas.)

Incorporate some dynamic stretches that work each of the major joints in the lower body, like frog squat holds (ankles), air squats (knees), and the world’s greatest stretch and hip flexor stretches (hips), says Ritchey. Hip openers, 90/90s, and hamstring scoops are also always a safe bet.

You can also do five to 10 mins of low-intensity cardio (biking, walking, jogging) to get the blood flowing and muscles warm, Ritchey adds.

How to Cool Down

Afterward, cool down to gradually lower your heart rate and let your body recover. Go for some static stretches like child’s pose, supine figure four, and the standing quad stretch to promote mobility and recovery. (Try this cooldown guide to finish strong.) And after, make sure to drink plenty of water, eat some protein, and get a good night’s sleep.

How Often to Do Leg Day

In most workout splits, one to two dedicated leg days per week is common, but it really all depends on your fitness level and goals. If you’re just starting out, Earnest and Sariya agree that one lower body-focused session per week is plenty—especially since you’ll likely be mixing some lower-body exercises into full-body workouts.

As you get stronger and want to build more muscle, aim for two leg days a week with at least 48 hours of rest in between. For advanced trainees, you can train your legs up to four times per week on non-consecutive days. “Leg days are so important for building strength, but overdoing it can leave you too tired to get results,” says Earnest. So, don’t skip those rest days—they’re just as essential as the workouts!

Meet the experts: Claudette Sariya, CPT, is a personal trainer and fitness educator based in New York City as well as a part of the Women’s Health/Men’s Health Strength in Diversity program’s class of 2023. Cori Ritchey, CSCS, is the fitness editor at Women’s Health, as well as a certified strength and condition coach and personal trainer in New York City. Kristina Earnest, CPT, is a personal trainer with over 10 years of experience leading a variety of fitness classes.