Leg workout - Best exercises for leg day
This leg workout combines back squats, hip thrusts, Bulgarian split squats, and lunges for a complete lower body workout, finishing with a dead hang to improve grip strength and posture while enhancing overall strength and balance.
Whether you're new to leg training or looking to push your limits, this adaptable workout allows you to adjust the intensity to suit your fitness level.
Captured during Sports Hour at the Björn Borg head office, this workout highlights the brand’s commitment to personal growth through sports, enhancing physical and mental well-being. By offering one hour of training during work hours, we promote employee wellness and support both personal growth and improving focus and productivity in the workplace.
This leg workout is ideal for your next gym session. We'll break down the benefits of each exercise and guide you through proper form. Read on to discover your new go-to routine for leg day!
Warm up exercises
Hip Circles (1 minute per side)
Loosens up the hips and improves mobility.Leg Swings (front-to-back and side-to-side) 1 minute per leg
Warms up the hip flexors and hamstrings.Bodyweight Squats (15 reps)
Activates the quads, glutes, and hamstrings.Walking Lunges (10 reps per leg)
Increases blood flow to the legs and improves balance.Inchworms (10 reps)
Stretches hamstrings and engages the core.
Leg workout - Gym program
Back squats (3 set x 6 reps) or (5 set x 5 reps)
Hip thrusts (3 set x 6 reps) or (5 set x 5 reps)
Bulgarian split squats (5 set x10 reps each leg)
Lunges (5 set x 5 reps)
Finisher:Dead hang (1 min)
Explore each exercise in detail below to understand how to perform them effectively.
Back squats
Choose between 3 set x 6 reps or 5 set x 5 reps
How to perform back squats:
Stand with feet shoulder-width apart, barbell resting on your upper traps.
Lower your hips back and down as if sitting in a chair.
Keep your chest up and knees in line with your toes.
Push through your heels to return to standing position.
What are back squats good for?
Back squats target the quads, hamstrings, glutes, and lower back. They help build strength in the lower body, improve core stability, and enhance overall power. Back squats also improve mobility in the hips and ankles, making them a foundational exercise for overall strength and fitness.
What is the difference between different squats?Back Squats - Targets quads, glutes, and hamstrings for overall leg strength.
Front Squats - Focuses on quads and core, improving posture and leg power.
Bulgarian Split Squats - Great for unilateral leg strength and balance.
Sumo Squats - Targets inner thighs and glutes with a wide stance for variation.
Goblet Squats - Ideal for beginners, focusing on form and lower body strength.
Each squat variation works different muscles and provides unique benefits for leg day.
Hip Thrusts
Choose between 3 set x 6 reps or 5 set x 5 reps
How to perform hip thrusts:
Sit on the floor with your upper back against a bench and barbell over your hips.
Push down through your heels, lifting your hips until your thighs are parallel to the floor.
Squeeze your glutes at the top and lower your hips back down
What are hip thrusts good for?
Hip thrusts are highly effective for targeting the glutes, improving lower body strength, power, and hip mobility. They also activate the hamstrings and core, making them excellent for improving posture and overall athletic performance, particularly in movements requiring hip extension, such as running and jumping.
What are some hip thrust variations?
You can try single-leg hip thrusts or add resistance bands for more intensity and glute activation.What are common mistakes when doing hip thrusts?
Avoid arching your lower back or failing to fully extend your hips at the top, which limits glute activation and may strain your spine. Proper form is key.
Bulgarian split squats
5 set x 10 reps per leg
How to perform Bulgarian split squats:
Stand in a lunge position with one foot elevated behind you on a bench.
Lower your back knee toward the ground while keeping your front knee over your ankle.
Push through your front heel to return to the starting position.
What are Bulgarian split squats good for?
This exercise is highly effective for building unilateral leg strength, targeting the quads, glutes, and hamstrings. It also helps improve balance, stability, and mobility while working on core strength. Since it trains one leg at a time, it helps to correct muscle imbalances and enhances functional movement.
What are some Bulgarian split squat variations?
You can add weight by holding dumbbells or a barbell to increase resistance, or try using a resistance band to enhance stability. You can also try a jumping Bulgarian split squat for more explosive power.
What are common mistakes when doing Bulgarian split squats?
Avoid letting your front knee go beyond your toes, as this can strain your knee. Also, ensure your back stays upright to properly engage your core and maintain balance.
Lunges
5 set x 5 reps
How to perform lunges:
Start by standing tall with feet hip-width apart.
Step one leg forward into a deep lunge, keeping your torso upright.
Lower your back knee toward the ground until both knees form 90-degree angles.
Push through the heel of the front foot to return to the standing position.
Alternate legs with each rep.
What are lunges good for?
Lunges are excellent for strengthening the quads, hamstrings, glutes, and core. They also improve balance, stability, and mobility while working each leg individually, helping to correct muscle imbalances.
What are the different types of lunges for a leg workout?
Forward Lunges - Focuses on quads, glutes, and hamstrings.
Reverse Lunges - Targets glutes and hamstrings with less knee strain.
Walking Lunges - Enhances mobility and balance while working the lower body.
Lateral Lunges - Works inner and outer thighs with side-to-side movement.
Curtsy Lunges - Engages glutes and improves stability with a cross-over motion.
These lunge variations target different muscles and are excellent for building strength, balance, and mobility in a leg workout.
How many exercises should you do in a leg workout?
A well-rounded leg workout typically includes 4 to 6 exercises. Start with compound movements like squats or deadlifts, followed by unilateral exercises like lunges for balance.
You can finish with accessory work like hamstring curls or calf raises to isolate specific muscles. This combination targets all major leg muscles without overtraining.
How heavy should the dumbbells be in a leg workout?
The weight of the dumbbells depends on your fitness level and the specific exercises.
For beginners, starting with 5-15 kg (10-30 lbs) per dumbbell is common.
More advanced lifters can go up to 20-35 kg (45-75 lbs) or more, depending on the exercise.
In general, choose a weight that challenges you but still allows you to maintain proper form throughout the set. Aim for weights where you can complete all reps, but the last few should feel tough to finish.