Ultimate Leg Day Workout: Achieve Explosive Muscle Growth Today! (2024)

FAQs

What is the most effective leg day workout? ›

Squats, lunges and deadlifts will help develop your hamstrings, build muscle around weak joints and help promote stability and mobility. If you are serious about building muscle, developing functional strength and reducing the risk of injury, then you need to work on your legs.

Generally, it's recommended to train your legs three times a week, with each workout lasting 15 to 20 minutes and targeting different parts of the legs in each routine. For instance, a good plan would be to work on calves one day, thighs the next and then hips during the final session.

As a beginner looking to increase general fitness — and following the theme of keeping things simple — choose 3–5 exercises per leg workout. Then complete 3 sets of 8–12 reps of each exercise, ensuring that you're working your muscles to fatigue but not failure (1).

So you need to cover enough different exercises to stimulate the muscles. But that doesn't mean your leg workouts should be 2 hours long! A decent leg workout for beginners can be achieved in 45-60 minutes, including warm up and cool down.

Stimulates hormones

Working your legs helps to produce hormones such as cortisol, testosterone, and human growth hormone (HGH). Cortisol helps your body to respond to stress and increase fat metabolism. Testosterone helps your body to repair damaged muscle proteins and build skeletal muscle.

Working out the legs contributes to overall calorie expenditure, but spot reduction is challenging. A full-body workout, including cardio and strength training, is more effective for belly fat reduction. Consult with a fitness professional for a personalized plan.

To get more testosterone, focus on weight and resistance training. Cardio is still important for weight management and heart health, but exercises like bench presses, deadlifts and squats will have a bigger impact on your testosterone levels.

To avoid overtraining, we recommend not doing any more than five leg exercises per workout. However, this rule may be broken if you are doing lots of specific isolatory work.

Can I train legs every day? ›

Aim to perform your leg workouts two to three times per week, and always make sure to warm up and cool down properly.

Legs are your biggest muscle group so it's not surprising they're the toughest part to gain size. Partly, it can come down to genetics, some people are naturally gifted with tree trunks, others find it extremely easy to add size to their legs regardless of training or any of the below points in this article.

Sets And Reps Necessary for A Leg Workout:

3-to 5 exercises per leg workout are enough. After selecting workouts, complete 3 sets of 8-12 reps of each exercise. It ensures that you are working your muscles for fatigue, not failure.

The best day for a leg workout depends on personal preference and individual schedules. Many people prefer scheduling leg workouts earlier in the week when energy levels tend to be higher. Monday or Tuesday is common as it allows for ample recovery time before the weekend. However, the key is consistency.