Leg day builds lower body strength, endurance, and balance. Whether you have access to minimal equipment or just your bodyweight, you can still achieve an effective leg workout.
Below are 10 workouts to include in your leg day routine that will focus primarily on your quads while engaging other leg muscles like the glutes and hamstrings.
While the number of repetitions and sets may vary based on individual fitness, we suggest beginners aim for three sets of eight repetitions.
1. Bodyweight Squat with Elevated Heels
This squat variation targets the quadriceps by shifting your body forward slightly. Lift your heels by placing them on flat plates or a sturdy mat about 2-3 inches off the ground, and place your hands in front.
Elevated heels on plates.
With your feet shoulder-width apart, squat down by pushing your hips back. Pause briefly at the bottom before driving back up.
Performing the bodyweight squat with elevated heels.
The heel elevation emphasizes the quads, making this a great starting workout for your leg day routine.
2. Front Squat
Similar to a bodyweight squat, the front squat adds an extra challenge by holding a dumbbell in front of you, around chest level. This could also be a kettlebell for a front squat, plate, or medicine ball, which forces your quads to work harder. Hold it at your chest and squat down, keeping your core engaged – pausing briefly at the bottom before driving back up.
Performing the front squat.
The added resistance focuses on your quads, providing a solid leg day routine for the front of your legs.
3. Split Squat
In the split squat, you’ll take a wide stance with one foot forward and the other foot back.
Split squat stance.
Lower your body straight down, not forward like in a lunge, and drive back up – switching feet after sets.
Performing the split squat.
The split squat effectively isolates each leg, ensuring balanced strength development in the quads and glutes.
You can also use a medicine ball to add extra resistance. As before, hold the medicine ball at chest level, performing the split squat. Holding the ball will make the exercise harder, emphasizing your quads and glutes more.
Ensure you pick the right weight that suits your level; over-exertion with heavy weights could cause injury.
4. Single-Leg Squat
Single-leg squats are excellent for building unilateral strength, balance, and stability. Stand about a foot behind a cone or any object for reference, squat down on one leg, and reach toward the cone. Try not to let your other leg touch the ground.
Performing the single-leg squat.
Push back up using your glutes and quads. This workout not only targets the quads but also challenges your balance and coordination. Switch legs after a few reps to ensure even muscle development. You can wear a weighted vest to add greater challenge to the exercise.
To better visualize these exercises, you can watch my full video course on the ISNation app.
5. Lunge in Place
The lunge in place is a straightforward yet highly effective quad-dominant exercise. Step forward into a lunge with one leg, then drive back to your upright starting position.
Performing a lunge in place.
This controlled movement strengthens the quads, glutes, and hamstrings while improving stability. Once you have completed a single repetition with one leg, repeat the process with your other leg, performing a lunge in place for several repetitions.
6. Lateral Lunge
Instead of lunging forward, step to the side and lunge laterally. Keep your hands in front of you for balance, and return to the center after each lunge.
Performing the lateral lunge.
This workout engages different muscle groups by forcing your body to move in a new direction, enhancing mobility and leg strength.
7. Walking Lunge
The walking lunge is essentially the lunge in place but with added mobility. As before, perform the lunge in place, stepping forward with one leg. Once you have performed the lunge with a single leg, return to the starting position and quickly step forward into the next lunge with your other leg, making it a continuous ‘walking’ movement.
Performing the walking lunge.
8. Retro Lunge
The retro lunge, or reverse lunge, requires you to step backward into a lunge position in motion. This variation emphasizes your quads even more than the forward lunge because of the additional balance and coordination it requires.
Performing the retro lunge.
After stepping back, bring your feet together before switching legs, pausing after each repetition.
9. Phys Ball Squat
Using a phys ball provides extra support during your squat. Place a phys ball between your back and a solid wall.
Squat down while keeping the ball in place, then drive back up.
Performing a phys ball squat.
The ball helps guide your movement, reducing stress on your knees while increasing quad activation. To increase the challenge, hold a weighted object such as a medicine ball, for a ball squat or wear a weighted vest.
Holding a medicine ball while performing a phys ball squat.
10. Wall Sit
The wall sit is an isometric squat that burns your quads without movement. Lean against a wall, lower into a squat position, and hold for as long as you can.
Performing a wall sit.
This static hold builds endurance and strength in your quads, making it ideal for beginners or athletes. For added difficulty, hold a weight or wear a vest. Wall sits are a simple yet highly effective way to finish off your leg day workout.
Continue to Build Strong Legs With Versatile Training
This leg day routine provides a lower body workout with little to no equipment. By focusing on these 10 essential exercises, you can effectively target your quads, glutes, and hamstrings, ensuring a well-rounded and challenging workout. Whether you’re at home or on the go, these moves will help you build strong, powerful legs and lower body.
To watch these exercises in action, check out my course on the ISNation app on strengthening your quads.
The app features free mental wellness tips for athletes, as well as physical wellness courses to help you stay healthy and injury-free.
