Leg day has gone from the most skipped workout to the most anticipated — and for good reason. Whether you're chasing performance, aesthetics, or both, training your lower body is essential. But let’s be honest: you’re not going to build massive quads, glutes, and hamstrings with just glute bands and HIIT circuits. If you want strong, functional legs that are built for both speed and comfort, you need to train smarter with the right movements — and that starts with compound exercises.

Why Leg Day Matters

Your legs contain some of the largest and most powerful muscle groups in the body. Here's what you're working when you train lower body:

• Quadriceps (front of the thigh): Knee extension, sprinting, jumping

• Hamstrings (back of the thigh): Knee flexion, hip extension, deceleration

• Gluteus maximus, medius, and minimus: Hip thrust, balance, explosive power

• Calves (gastrocnemius and soleus): Ankle mobility, walking, running, jumping

• Adductors and abductors: Stabilization, balance, lateral movement

• Core and lower back: Stabilization and posture during compound lifts

Working these muscles through functional movement patterns not only builds strength and size but also improves performance in sports, supports injury prevention, and enhances everyday movement.

The Power of Compound Movements

Compound movements like squats, deadlifts, and lunges target multiple joints and muscle groups at once. That means you get more out of every rep — more calorie burn, more strength, more muscle. These exercises mimic real-world movement patterns, improve neuromuscular coordination, and activate your core and stabilizing muscles for a more complete workout.

“Multi-joint resistance exercises elicit greater hormonal responses and muscle activation compared to single-joint exercises, making them essential for hypertrophy and strength gains.”
— Brad Schoenfeld, Journal of Strength and Conditioning Research

Keep It Simple, Keep It Effective

You don’t need a heavy barbell to reap the benefits. These exercises can be loaded with dumbbells, kettlebells, or done with just your bodyweight — and scaled by adjusting reps, sets, tempo, and rest. Mastering these foundational movements and rotating variations into your training will keep you engaged and progressing.

The 5 Best Leg Exercises For Your Leg Day Workout

1. Bulgarian Split-Squat

How To Perform Bulgarian Split Squat

The Bulgarian split squat is a powerful single-leg squat variation that targets your quads, glutes, hamstrings, and core — all while reducing stress on the lower back. Unlike a traditional back squat, the rear foot is elevated on a bench or box, which forces the front leg to do most of the work, improving range of motion, stability, and unilateral strength.

This movement is especially useful for correcting muscular imbalances, improving mobility, and enhancing athletic performance. It’s a staple for athletes, powerlifters, and anyone looking to build strong, balanced legs.

“Unilateral resistance training like the Bulgarian split squat is effective for improving single-leg strength, dynamic balance, and muscular symmetry.”
— McCurdy et al., Journal of Strength and Conditioning Research

Muscles Worked

• Quadriceps

• Gluteus maximus and medius

• Hamstrings

• Hip flexors

• Core stabilizers

Benefits of Bulgarian Split Squats

•  Builds serious leg strength and size

•  Enhances balance, coordination, and proprioception

•  Improves hip and ankle mobility

•  Activates stabilizing muscles and corrects imbalances

•  Transfers to better barbell squat and athletic movement

•  Reduces load on the spine compared to bilateral barbell squats

How To Perform a Bulgarian Split Squat

1. Setup:
   Stand about 2–3 feet in front of a bench or box. Place the top of your rear foot (left foot) on the bench, laces down. Your front foot (right foot) should be flat on the floor, positioned hip-width apart.

2. Hold Weight (Optional):
   Grab a dumbbell or kettlebell in each hand and let them hang by your sides.

3. Lower Down:
   With your torso upright and chest open, bend the front knee to lower your body. Your back knee should descend toward the ground. Go as low as your mobility allows without letting the front knee pass the toes.

4. Engage Your Muscles:
   Drive through your front heel and press the top of your back foot into the bench to return to the start position. Keep the core tight throughout the movement.

5. Repeat & Switch Legs:
   Perform all reps on one side, then switch legs and repeat.

💡 Tip: Focus on slow, controlled movement to really engage the glutes and quads and avoid using momentum.

2. Romanian Deadlift (RDL)

How To Do The Romanian Deadlift (RDL)

The Romanian Deadlift, or RDL, is one of the best posterior chain exercises for isolating the hamstrings, glutes, and lower back without placing heavy compressive loads on the spine. While it may look similar to a traditional deadlift, the RDL is a hip-hinge movement that keeps your knees slightly bent throughout, making it ideal for targeting hamstring development and improving flexibility, strength, and injury resilience.

“Compared to the conventional deadlift, RDLs show greater hamstring activation due to reduced knee flexion and a longer moment arm at the hip.”
— Andersen et al., Journal of Strength and Conditioning Research

Muscles Worked

• Hamstrings (primary)

• Gluteus maximus

• Erector spinae

• Adductors

• Core

Benefits of Romanian Deadlifts

•  Isolates and strengthens the hamstrings

•  Enhances posterior chain development

•  Improves neuromuscular coordination and hip hinge mechanics

•  Reduces risk of injury, especially in runners and athletes

•  Transfers to heavier deadlifts and Olympic lifts

How To Perform the Romanian Deadlift

1. Setup Position
   Stand tall with your feet about hip to shoulder-width apart. Hold a loaded barbell in front of your thighs with a double overhand grip, hands slightly wider than your legs. Your knees should be soft (not locked), bent around 10–15 degrees.

2. Hinge at the Hips
   Begin the movement by pushing your hips back, not down. Keep your back flat, chest proud, and the barbell close to your legs as it travels downward. Maintain a strong core and a neutral spine throughout the movement.

3. Lower With Control
   Lower the barbell slowly, stopping once you feel a deep stretch in your hamstrings — usually just below the knees or mid-shin. Keep your arms long and straight, and avoid letting the bar drift forward.

4. Drive Hips Forward
   Press through your heels and contract your hamstrings and glutes to reverse the motion. Drive your hips forward and bring the barbell back to the starting position. Do not hyperextend the spine at the top — just return to neutral.

5. Repeat for Reps
   Perform 3–4 sets of 8–12 reps, focusing on form over weight.

💡 Pro Tip: Think of your torso like a lever and your hips as the hinge. The more controlled and focused your hinge, the better the hamstring activation.

3. Barbell Back Squat

How To Do The Barbell Back Squat

The barbell back squat is one of the most effective compound exercises you can include in your leg day training split. This bilateral structural lift targets the entire lower body while also engaging the core, upper back, and even the shoulders. When performed with proper form, it builds full-body strength, improves posture, increases athletic power, and enhances mobility.

Unlike machines or isolation exercises, the back squat requires precise control, coordination, and a strong posterior chain — including the glutes, hamstrings, and lower back — as well as quadriceps, midline stability, and ankle mobility. It's a foundational movement in strength training programs for everyone from beginners to elite athletes.

“The back squat is a superior movement for improving lower body strength, power development, and joint flexibility due to the large muscle mass involved and the range of motion required.”
— Schoenfeld, B., Journal of Strength and Conditioning Research

Muscles Worked

• Quadriceps

• Gluteus maximus

• Hamstrings

• Erector spinae (lower back)

• Core (abdominals and obliques)

• Adductors

• Calves

Benefits of the Barbell Back Squat

• Increases lower body and full-body strength

• Builds lean muscle mass in the legs and glutes

• Enhances core stabilization and postural alignment

• Supports mobility and joint health

• Burns more calories due to large muscle recruitment

• Improves sports performance and power output

How To Perform a Barbell Back Squat

1. Set Your Stance
   Begin by positioning your feet between hip- and shoulder-width apart, with your toes slightly pointed outward. Barbell should rest across your upper traps or rear delts depending on high- or low-bar squat style.

2. Brace Your Core
   Stand tall with a neutral spine, chest open, and shoulders pulled back. Engage your core and keep your eyes fixed forward or slightly up.

3. Begin the Descent
   Initiate the squat by hinging your hips back — as if sitting down into a chair — while simultaneously bending at the knees. Keep your knees tracking over your toes and maintain an upright torso.

4. Reach Parallel (or Below)
   Continue descending until your thighs are at least parallel to the ground, or lower if your mobility allows. Keep your weight centered over your midfoot to heel.

5. Drive Back Up
   Press firmly through your heels to stand back up, extending the knees and hips simultaneously. Keep your chest lifted and core tight throughout the ascent.

6. Repeat
   Perform 3–5 sets of 5–12 reps depending on your training focus (strength vs. hypertrophy).

Tip: If you're new to barbell squats, start with bodyweight or goblet squats to refine your movement pattern before progressing to heavier loads.

4. Deadlift 

Barbell Deadlift

The barbell deadlift is one of the most fundamental compound lifts in strength training. It’s a full-body movement that develops posterior chain strength, improves hip function, and enhances core and spinal stability — all while burning a significant amount of calories due to the large number of muscles involved. Whether your goal is to gain muscle, increase strength, improve posture, or reduce injury risk, the deadlift should be a cornerstone in your training program.

“The deadlift is unmatched for developing strength in the hips, glutes, and spinal erectors, and is one of the most functional lifts for improving athletic performance and injury prevention.”
— Escamilla, R., Journal of Strength and Conditioning Research

Muscles Worked

• Gluteus maximus

• Hamstrings

• Erector spinae (lower back)

• Core (abdominals, obliques, and transverse abdominis)

• Quadriceps

• Lats

• Forearms and grip muscles

• Trapezius and rhomboids

Benefits of Deadlifts

• Builds total-body strength and power

• Strengthens the posterior chain

• Increases muscle mass and metabolic rate

• Enhances posture and spinal alignment

• Supports better hip mobility and core stability

• Reduces risk of lower back injuries when performed with proper form

How To Perform a Deadlift

1. Setup
   Stand with your feet hip- to shoulder-width apart, with your shins nearly touching the barbell. The bar should be over your midfoot. Keep your toes pointed slightly out, and distribute your weight evenly through your feet.

2. Grip the Bar
   Hinge at your hips and lower your torso, bending your knees slightly while maintaining a neutral spine. Grab the bar using either a double overhand grip or a mixed grip (one palm facing you, one facing away) for added stability.

3. Set Your Back
   Engage your lats by pulling your shoulder blades down and back. Keep your chest lifted, spine neutral, and your head aligned with your spine. You should feel tension through your hamstrings and glutes before initiating the lift.

4. Lift the Bar
   Push through the floor with your feet and extend your hips and knees simultaneously. Keep the bar close to your body as it rises. Avoid jerking the bar or hyperextending your spine. Stand up tall without leaning back.

5. Lockout
   At the top, stand fully upright with your shoulders pulled back, glutes squeezed, and core engaged. Do not overextend your lower back.

6. Lower the Bar
   Begin the descent by pushing your hips back first, then bending at the knees. Keep the bar close to your body and maintain a tight core. Lower the bar with control to the floor.

7. Reset and Repeat
   After each rep, reset your position if needed, especially during heavy sets. Perform 3–5 sets of 4–8 reps depending on your training goal.

Tip: Never round your back during the lift — a tight, neutral spine is essential for injury prevention and optimal performance.

5. Barbell Front Squat

Barbell Front Squat

The barbell front squat is a powerful lower-body compound movement that places greater emphasis on the quadriceps and core compared to the traditional back squat. By positioning the barbell across the front of the shoulders, this variation demands an upright torso and enhanced midline stability, making it an excellent tool for improving posture, balance, and athletic performance.

Front squats are commonly used by Olympic weightlifters, CrossFit athletes, and strength athletes alike, not only to build lower-body strength but also to reinforce proper movement mechanics for lifts like the clean and jerk.

“Front squats elicit greater activation of the quadriceps and core musculature compared to back squats, due to increased trunk angle and load placement.”
— Gullet et al., Journal of Strength and Conditioning Research

Muscles Worked

• Quadriceps

• Gluteus maximus

• Hamstrings

• Core (rectus abdominis, obliques, and transverse abdominis)

• Erector spinae

• Upper back and shoulders (trapezius, deltoids)

Benefits of the Barbell Front Squat

• Increases quad-dominant leg strength and hypertrophy

• Enhances core stability and posture

• Reduces compressive force on the lower back

• Improves mobility in the ankles, hips, and thoracic spine

• Transfers to Olympic lifts and athletic movements

• Reinforces upright positioning for better squat mechanics

How To Perform a Barbell Front Squat

1. Set the Bar
   Place the barbell in a front rack position across your shoulders. Your elbows should be lifted high with your upper arms parallel to the ground, keeping the bar securely resting on your front delts. Use a clean grip (fingertips under the bar) or cross-arm grip depending on wrist flexibility.

2. Foot Position
   Stand with your feet about hip- to shoulder-width apart, toes slightly turned out. Keep your heels grounded and your core engaged.

3. Brace and Descend
   With a neutral spine and eyes facing forward, inhale deeply, brace your core, and begin to push your hips back and bend at the knees. Keep your torso upright to maintain bar stability.

4. Reach Full Depth
   Lower until your thighs are at least parallel to the floor or deeper if mobility allows. Your elbows should remain elevated to prevent the bar from rolling forward.

5. Drive Up
   Press through your heels and midfoot, extend your knees and hips, and return to the starting position. Exhale at the top, maintaining control and posture.

6. Repeat
   Perform 3–4 sets of 6–10 reps, focusing on control, posture, and proper rack position throughout.

Tip: Struggling to keep your elbows up? Add front rack mobility drills and thoracic extension exercises to your warm-up.

6. Landmine Squat

Landmine Squat

The landmine squat is a front-loaded squat variation that’s beginner-friendly yet effective enough for experienced lifters. By anchoring one end of a barbell in a landmine attachment (or securely in a corner), you reduce spinal compression and make it easier to maintain an upright torso — which is particularly helpful for those with limited ankle, hip, or thoracic mobility.

The arc-like path of the barbell provides a natural counterbalance, encouraging better form and reducing the risk of injury. Landmine squats are ideal for building leg strength, improving squatting mechanics, and targeting the quads and glutes.

“Landmine squats can improve posture and reduce spinal stress while still activating key lower-body muscle groups, making them a safer alternative to traditional barbell squats for certain populations.”
— Tsanaka et al., Journal of Strength and Conditioning Research

Muscles Worked

• Quadriceps

• Gluteus maximus

• Hamstrings

• Core stabilizers

• Erector spinae

• Calves

Benefits of Landmine Squats

• Reduces spinal load compared to back squats

• Encourages proper squat mechanics and upright posture

• Builds quad-dominant leg strength

• Improves balance and core activation

• Great for beginners, rehab, and advanced hypertrophy work

• Scalable with weight, tempo, and range of motion

How To Perform a Landmine Squat

1. Set Up the Barbell
   Place one end of a barbell into a landmine attachment or securely wedge it into a corner. Load the opposite end with plates as needed. Stand facing the bar with your feet hip- to shoulder-width apart.

2. Grip and Position
   Hold the weighted end of the barbell with both hands, keeping it close to your chest. Elbows should be tucked in and your back upright. You may interlock your hands around the bar or use a landmine press attachment for grip comfort.

3. Brace and Squat
   Take a deep breath, brace your core, and begin to lower into a squat by pushing your hips back and bending at the knees. Keep your chest lifted, spine neutral, and heels flat on the ground.

4. Reach Depth
   Lower until your thighs are parallel to the floor (or deeper if mobility allows). The landmine bar’s angle will naturally guide your posture into a more upright squat position.

5. Drive Up
   Push through your heels and midfoot to return to standing, keeping the barbell close to your torso. Squeeze your glutes at the top without overextending the spine.

6. Repeat
   Perform 3–4 sets of 8–12 reps, adjusting load and range of motion based on your experience level and training goals.

Tip: If you struggle with traditional squats due to poor mobility or back pain, landmine squats are a great way to build strength while improving form and confidence.

7. Sumo Deadlift

Sumo Deadlift

The sumo deadlift is a compound lift that shifts the focus away from the lower back and more toward the hips, glutes, and inner thighs. With a wide stance and a narrow grip, the sumo deadlift shortens the range of motion compared to the conventional deadlift, making it ideal for lifters with limited hip mobility or longer femurs.

This deadlift variation places less shear force on the lumbar spine, making it a smart choice for those looking to pull heavy while minimizing lower back strain. It’s commonly used by powerlifters and strength athletes to increase posterior chain strength and hip drive.

“Sumo deadlifts result in reduced trunk flexion and lumbar spine stress compared to conventional deadlifts, while still activating the hip extensors effectively.”
— Escamilla et al., Journal of Strength and Conditioning Research

Muscles Worked

• Gluteus maximus

• Hamstrings

• Adductors (inner thighs)

• Quadriceps

• Erector spinae (lower back)

• Core stabilizers

• Trapezius and upper back

• Forearms and grip muscles

Benefits of Sumo Deadlifts

• Builds powerful glutes and hips

• Reduces stress on the lumbar spine

• Enhances mobility in the hips and groin

• Improves lockout strength

• Ideal for lifters with longer legs or limited hip flexion

• Great for hypertrophy and strength across the posterior chain

How To Perform a Sumo Deadlift

1. Set Your Stance
   Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward. Your shins should be close to the barbell — nearly touching it.

2. Grip the Bar
   Bend at the hips and knees to reach down and grip the bar with both hands inside your legs, using a double overhand or mixed grip. Keep your chest up and back flat.

3. Set Your Back and Engage
   Pull your shoulder blades down and back, engage your core, and keep your spine neutral. Your hips should be slightly higher than your knees, and your eyes facing forward or slightly down.

4. Pull the Bar
   Drive through your heels and midfoot, extend your knees and hips simultaneously, and pull the bar vertically along your shins. Keep your torso upright and bar close to your body throughout the lift.

5. Lockout
   At the top, stand tall with your hips fully extended, glutes squeezed, and shoulders back. Avoid leaning back or hyperextending.

6. Lower With Control
   Reverse the motion by pushing your hips back first, then bending the knees once the bar passes them. Lower the bar to the floor under control.

7. Repeat
   Reset between reps if needed and complete 3–5 sets of 4–8 reps depending on your training goal.

Tip: Think about spreading the floor with your feet as you push through the lift — this external hip drive helps maximize glute activation and maintain balance.

Best Leg Exercises You Need For Your Leg Day Workout: Takeaway

Adding serious size and strength to your legs, takes time and effort. Compound exercises like squats, deadlifts, and RDLs, are key functional exercises to build strong powerful legs. Training your legs effectively for maximum performance will help build total body strength, improve mobility, and optimize body composition. And for upper body workouts, check out our blog piece on the best arm exercises.

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