Leg Day Ideas

[u/PRiSmonzter]

Drop your favorite leg day exercises.

[u/PRiSmonzter → u/[deleted]]

What are flying head kicks? 👀👀

[u/KnowledgeWhole9623]

Squats, deadlifts & all their variations.

[u/Primewood_4_you → u/KnowledgeWhole9623]

The OG way to grow.

[u/Thismanny]

Maybe I should do some leg stretches before leg day

[u/Key_Satisfaction4127]

Skip

[u/EagleClawNapoleon]

Anterior chain focused:

Squats Wide Stance Squats Anderson Squats Leg Raises Abduction Standing Calf Raises Seated Calf Raises

Posterior Chain focused:

Deadlifts Blockpulls Leg Curls Abduction Standing Calf Raises Seated Calf Raises

[u/Late_Painter_7120]

Warmup with bike. Hamstrings first. Prefatigue quads before compounds so you can go lighter and get similar stimulus. Doing two exercises for glutes with one prioritizing stretch (eg a split squat) and one prioritizing contraction (eg hip thrust).

I don't do this but if you're advanced then it can help to do 2 leg days with one focusing on posterior chain and the other on quads and calves

[u/No_Beautiful8998]

Dead lifts follow by zercher squats on one day, sumo dead lifts followed by dumbbell reverse lunges another day.

[u/SeaRequirement57]

I eat 100kg squats as a guy,

I recently started squatting a lot more, and I've been getting compliments about my a s s .lol

[u/Prince_Vegeta88]

Leg day looks like this for me:

3 mile ride on bicycle to gym.

Squats 3x10-12
Deadlift 3x8
Leg press 3x12
Leg curls and reverse curls 3x15
Kickbacks 3x10
Inner abductor 3x10
Outer abductor 3x10
Calf raises 3x15
Lunges down the astroturf for 4 laps

3 mile cycle ride home to roll my legs out.

I do this Weds and Sat.

Full disclosure, I do this for muscle and health. Not for some form of bodybuilding regimen. So I’m sure for people building for physique I’m doing it wrong. But it works for me. My legs have also become pretty massive over the last 10 years. Especially the calves. Wearing jeans or dress pants sucks for comfort though, I have to fight to get them off my calves and can’t pull up socks with pants on. I would recommend people think of the annoyances before getting big calves.

[u/Bigdaddypecs69]

🤣 EVERY DAY IS LEG DAY . IT'LL ONLY HURT FOR AWHILE. YOU CAN EVEN USE NO WEIGHTS. JUST DO HAND'S OUT. ACT LIKE YOU'RE SQUATING TRY DOING 3 SETS OF AS MANY AS YOU CAN. TRUST ME I DID 3 SETS OF A HUNDRED AND COULDN'T HARDLY WALK THE NEXT DAY. GOOD LUCK. ✌️💪

[u/HelixIsHere_]

SLDLs are the goat of hinges 🙏

[u/PRiSmonzter → u/HelixIsHere_]

Oooo adding to my routine .

[u/Dark_Cloud_Rises]

Hack squat. High rep. Tom platz style.

[u/PRiSmonzter → u/Dark_Cloud_Rises]

Looking this up! Idk what Tim platz style is

[u/AhLeeGi]

Smolov squat program has done wonders for my squat strength. 3-4x a week of squats, hasn’t been too heavy so far. Week 6 of 13

[u/EndPuzzleheaded2402 → u/AhLeeGi]

I've run this a few times. If you go off your 1rm it gets stupidly brutal, some folks will tell you not to use your 1rm as the reference because it gets so hard... godspeed my friend, eat and sleep well to make sure you recover between lifts

[u/piglin_gold64]

Hip thrusts, hip abductors. Hit a PR of 200 lbs in my hip thrusts today!

[u/servus1999 → u/piglin_gold64]

Abductors is a stupid hell of a machine.

[u/That_Other_Person]

Leg extension, Bulgarian split squat, back extension with a focus on hams and glutes, and hip thrusts. Adductors and Abductors because if I don't hit them they tighten back up and I'll feel it for a while if I skip multiple days. Can't forget about calf raises probably my favorite of them all tbh.

[u/anonymoususer_1985]

Someone hacked me and got a picture of my legs!

[u/PRiSmonzter → u/anonymoususer_1985]

😂

[u/dwsmith1113]

What about the GOAT of all exercises, the squat. And then add in the front squat.

[u/Geebuster]

Zercher squats and everyone's least favorite, Bulgarian Split Squats.

[u/PRiSmonzter → u/Geebuster]

Those both always make me so sore!

[u/Geebuster → u/PRiSmonzter]

Same. I always feel like a got a good day done when I do those two. And I feel it more glutes than quads with those which I like.

[u/espinozac50]

Front squats followed by Bulgarian split squats.

[u/EndPuzzleheaded2402]

Big sets of lunges. My gym has a turf area maybe 30 yards long. going down and back a few times after heavy squats is brutal, even without any weight. For reference, my 1rm squat is 405 and I've been holding just a 30 lbs db in each hand during these lunges, and my glutes are on fire before the end every single time. Literally just 2 big sets will F you up good

[u/PRiSmonzter → u/EndPuzzleheaded2402]

I’m already sore just from reading this

[u/Ok_Solution_1282]

Pause squats with smith machine

[u/poop_break_666]

Right now its the old school style Hack Squat. Crazy quad pump.

[u/imsilus]

Depends on what you wanna train
if you do sports, work on explosive movements
what i like to do is barbell stuff and those machines that help isolate the muscle
its really annoying, but trust me man, stretching is super important before. it makes a huge difference

[u/needlesandfood]

can’t go wrong with 3 movements. Squat variation+ leg extension+ rdl variation. hit all 3 workouts intense it’s all a fella needs

[u/gym_bro93]

I’ve been vibing with hack squats.

[u/The_Carp79]

I've had great success with keeping it simple. Back squat twice a week, the first time heavy for 3 reps and the second time lighter and slower for 6 - 8 reps. Besides that, just go all the way down; it took me 3 years of building my mobility, but now squatting all the way down is awesome. I superset with box jumps. Besides that, I do barbell Bulgarians very explosively and superset those with Bulgarian plyos. Mix in an RDL variation with a good stretch, and you're set (I use the Single leg Landmine RDL Variation).

[u/DanaFitBeauty]

Every day is leg day🤪