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Top leg day workouts


You know what they say… never skip leg day!
Leg workouts are not only a great way to help build muscle in your legs for strength and power, but working on your lower body can also help to keep your body balanced and in proportion.
From hip thrusts to lying leg curls, whether you’re working out alone or with a personal trainer, we’ve compiled a list of some of our top leg day workouts that will allow you to achieve your fitness goals and improve your strength and conditioning.

What are the benefits of leg day workouts?

There are so many reasons why you should factor a leg day workout into your exercise regime as part of your regular training schedule:
  • Leg workouts can help to build muscle
  • Burn calories and promote weight loss
  • Improve your overall fitness
  • Reduce joint pain and discomfort
  • Tone and sculpt your legs
  • Strengthen core muscles
  • Strengthen bones
  • Engage major muscle groups

Top leg day workouts

Here are some of our favourite leg day workouts you can do on your own or with your personal trainer:

Front Squats

A front squat is a squat that is often performed holding a barbell in the front of the chest to put more force on the upper body. Perfect for working your hamstrings, hips and glutes, this workout can also help to increase muscle mass in the lower body and strengthen the spinal erectors.

Deadlift (Barbell)

A great workout for activating your hip extensors, improving bone mineral density, reducing lower back pain, improving jump performance and boosting your metabolism, a Deadlift (Barbell) involves using a powerlifting bar that is much narrower than a traditional power bar.
When completing this exercise, you lift the weight from the ground to thigh-level using mostly your leg and hip muscles.

Goblet Squat

A goblet squat is a full-body exercise that involves performing a squat whilst holding a free weight such as a kettlebell or a dumbbell close to your chest. Designed to work your glutes,
quads, calves, and most importantly core, this exercise also helps you to optimise your arm and grip strength, making it a great addition to your workout.

Seated Leg Press

You guessed it, a seated leg press is performed in a seated position and involves repeatedly pressing your legs against weights. When performing this exercise, it’s important that you adjust the weights to accommodate your fitness level in order to avoid injury.
Targeting your quads, hamstrings, hips, glutes and calves, the seated position allows you to work on your legs whilst keeping your upper body still.

Walking Lunge

Walking lunges are a fantastic exercise for targeting all of your major muscle groups, especially in the lower body. Helping to improve your balance and core strength, a walking lunge involves taking wide forward steps in the lunge position by bending both knees and lowering your back knee to the floor. During this exercise, it’s important that you keep your torso upright and tall and always step forward between each lunge.

Hip Thrust

A hip thrust is also a great lower body exercise that activates your gluteal muscles! Your form is key to performing this exercise correctly, especially when it comes to also working muscle groups in your lower back and legs such as your adductors, hamstrings and quadriceps.

Glute Hamstring Curl

The glute hamstring curl is a leg day exercise that is ideal for strengthening the hamstrings by bending your knees and moving your heels towards your bottom. This exercise is performed on a leg curl machine and for optimum results, it’s important that you keep the rest of your body still.
Finally, before completing any leg day workout, it’s important that you always perform a leg day warm-up first in order to warm up your legs, increase blood flow to the muscles and loosens the joints. Jumping jacks, glute bridges and hip circles are always great exercises for limbering up.

Looking to increase your knowledge of the ultimate leg day workouts? Look no further than The Training Room.

If you’re inspired to use your love of fitness and nutrition to motivate others, we provide a range of Personal Training courses delivered by industry-leading instructors so you can learn to help others reach their goals.
Each year, we support more than 4,000 fitness fanatics to become expert PTs and we’re proud to be the go-to training provider for leading gyms across the UK.
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The Training Room | 31/07/2022 09:00:00

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