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Leg Day Exercises

It Wouldn't Be Leg Day Without These 20 Epically Effective Exercises

Jan 19 2018

Leg day has to be one of our favourite days of the week! When you focus on your lower body, not only do you feel an intense burn during the workout that lets you know you're strengthening and toning your muscles, but you also know when you walk funny for the next 48 hours that you worked your legs good!

These 20 leg moves are basic but effective. Some utilise weights and some just your own bodyweight. They'll effectively target your inner and outer thighs, your hamstrings, and your calves.

Image Source: POPSUGAR Photography / Kathryna Hancock

Goblet Squat

  • Stand with your feet wider than shoulder width, with your toes pointed slightly out. If using a dumbbell, hold it at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focused on your heels, push yourself up to the starting position.
Image Source: POPSUGAR Photography

Dumbbell Thrusters

  • Stand with your legs just slightly wider than hip distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing.
Image Source: POPSUGAR Photography / Kyle Hartman

Around-the-World Squat Hop

  • Before you start this move, visualize a large square on the floor that you're standing in the bottom right corner of, feet hip distance apart.
  • Keeping weight in the heels, bend the knees and squat down. Take a huge jump forward to the top right corner of that imaginary square, landing quietly back into a squat.
  • Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you're back where you started.
Image Source: POPSUGAR Photography

Kettlebell Squat and Swing

  • Stand with your feet wider than hip width apart, toes slightly pointing out, holding a kettlebell with both hands.
  • Hinge at the hips, bending the knees slightly, lowering the kettlebell between your legs. Make sure your abs are engaged.
  • As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
  • Exhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
  • This counts as one rep.
Image Source: POPSUGAR Studios

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Jumping Side Squats

  • Place your left foot in the center of the Bosu, with your right foot parallel to your left on the floor. Bend down into a squat position, clasping your hands in front of you for balance.
  • In one quick motion, jump sideways to your left, over the Bosu, so your right foot replaces your left in the center of the Bosu. Your left foot should be parallel to your right but on the floor. Keep your body low in a squat as you plant your foot on the ground. Jump back over the Bosu, returning to the starting position. This completes one rep.
Image Sources: POPSUGAR Studios and POPSUGAR Photography / Kathryna Hancock

Squat With Side Kick

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
  • Step the right foot back into shoulder-width-distance position to complete one rep.
Image Source: POPSUGAR Studios

Forward Backward Lunge

  • Stand with the feet together.
  • Put weight on the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle, with the left knee just barely hovering above the ground.
  • Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge, with the left knee at a 90-degree angle.
  • This counts as one rep.
Image Source: POPSUGAR Photography

Alternating Reverse Lunge

  • Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
  • Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
  • Step the left foot in and lunge back with the right foot.
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Reverse Lunge and Press

  • Stand with your feet together, holding the weights at your shoulders with your palms facing out.
  • Step your left foot back, coming into a lunge, making 90-degree angles with your front and back knee.
  • Push off your left foot, bringing your left knee forward so it's even with your left hip while raising your arms above your head. Do this motion with control.
  • Without touching the floor with your left foot, step back into the lunge to start your second rep.
Image Source: POPSUGAR Studios

Deadlifts

  • Stand holding a pair of medium-weight dumbbells (or a barbell) in each hand, arms at your sides, with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to — almost touching — your legs.
  • Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
Image Source: POPSUGAR Photography

Step-Ups

  • Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger on.
  • Step up with the right foot, then the left, bringing both feet completely onto the bench.
  • To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
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Box Jumps

  • Stand with your feet slightly wider than hip-width distance apart in front of a sturdy box.
  • Bend your knees and swing your arms back.
  • Jump onto the top of the box with both feet at the same time, swinging the arms forward to give you a little momentum.
  • Once you land, stand up until your legs are straight and drive your hips forward.
  • Step one foot at a time back to the floor or jump down softly with both feet.
  • This counts as one rep.
Image Source: POPSUGAR Photography / Kathryna Hancock

Gate Swings With Cross

  • Start with your feet in a wide, second-position stance, with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
  • Push off your knees to get leverage and jump your right leg in front of your left, landing in a standing cross-legged stance.
  • Immediately jump your legs back out to a wide squat, with your hands at your knees.
  • Push off your knees and jump your legs together, crossing your left leg in front of your right.
Image Source: POPSUGAR Photography

Split Lunge Jumps

  • Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
  • Push off with both feet, jumping them together, then hop into a lunge with your right leg in front.
  • Jump your feet back together to complete one rep.
Image Source: POPSUGAR Studios

One-Legged Kettlebell Deadlift

  • Hold a kettlebell (between 10 and 20 pounds) in your right hand and lift your left foot slightly off the ground.
  • Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
  • With your back straight, return upright, coming to your starting position.
  • This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
Image Source: POPSUGAR Studios

Alternating Side Lunge

  • Start with your feet directly under your hips. Step your right foot wide to the side and come into a lunge, with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
  • Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
Image Source: POPSUGAR Photography

Dumbbell Sumo Squat

  • Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest.
  • Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
  • Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
Image Source: POPSUGAR Photography

Wide Squat With Calf Raise

  • Stand with your feet about three to four feet apart, toes turned out. Bring your hands together in front of your chest and squat down so your thighs are parallel with the floor, knees over the ankles.
  • Raise your left heel off the floor and begin to pulse the hips up and down, isolating the left calf.
  • Do 10 pulses with the left heel raised, then do 10 pulses with the right heel raised.
Image Source: POPSUGAR Photography

Squat Thrust

  • Begin standing with the feet hip distance apart.
  • Lower into a crouching squat, with your hands on the floor.
  • Keeping the abs engaged, jump your feet back so you're in plank position.
  • Keeping the arms straight, jump your feet forward, behind the hands.
  • Stand up to complete one rep.
Image Source: POPSUGAR Photography

Good Morning

  • Stand with your feet hip-width distance apart and place your hands at the back of your head, with your elbows open wide.
  • Pull your abs to your spine and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
  • Return to standing, squeezing your glutes when you are upright. This completes one rep.
Image Source: POPSUGAR Studios

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