leg day
Lower body workout
A day in a workout routine dedicated to exercises targeting the legs—squats, lunges, deadlifts, and the like.
Gym culture treats leg day with a mix of dread and pride, since lower-body workouts are notoriously grueling: I can barely walk after leg day.
To skip leg day is to neglect leg training, sometimes visible in lifters with overdeveloped upper bodies and thin legs.
Four-part thigh muscle
- hamstringsRear thigh muscles
- glutesPosterior muscle group
- calvesRear shin muscles
- adductorsMuscles that pull inward
abductors · gastrocnemius · soleus · sartorius · tibialis anterior · quads · thighs
Lowering exercises for legs
- lungesSudden forward movements
- deadliftsWeighted floor pulls
- calf raisesExercise lifting heels repeatedly
- glute bridgeSupine posterior chain exercise
step-ups · Romanian deadlift · walking lunges · box jumps · wall sits · pistol squats · hip thrusts · sissy squats
Exercise iteration count
- setsGrouped items together
- warmupPre-activity preparation
- cooldownGradual intensity reduction
- stretchingExtending muscles or material
form · depth · stance · technique · mobility · flexibility · progressive overload · soreness
Weighted exercise apparatus
- dumbbellsHandheld lifting weights
- kettlebellHandled iron weight
- resistance bandsElastic strips for strength training
- ankle weightsStrapped limb resistance gear
plates · squat rack · cable machine · stair climber · weighted vest
quadriceps
Four-part thigh muscle
- hamstringsRear thigh muscles
- glutesPosterior muscle group
- calvesRear shin muscles
adductors · abductors · gastrocnemius · soleus · sartorius · tibialis anterior · quads · thighs
squats
Lowering exercises for legs
- lungesSudden forward movements
- deadliftsWeighted floor pulls
- calf raisesExercise lifting heels repeatedly
glute bridge · step-ups · Romanian deadlift · walking lunges · box jumps · wall sits · pistol squats · hip thrusts · sissy squats · donkey kicks
chicken legs
Poultry lower limbs
reps
Exercise iteration count
stretching · form · depth · stance · technique · mobility · flexibility · progressive overload · soreness · DOMS
barbell
Weighted exercise apparatus
- dumbbellsHandheld lifting weights
- kettlebellHandled iron weight
- resistance bandsElastic strips for strength training
ankle weights · plates · squat rack · cable machine · stair climber · weighted vest
- exercisepush-ups, pull-ups, sit-ups, squats, lunges
- fitnessfitness, exercise, gym, workout, running
- Bro Culturebro hug, fist bump, guys night, man cave, beer pong
- workoutcardio, aerobics, squats, lunges, push-ups
- workout termswarmup, cooldown, stretching, cardio, reps
- leg fitnesssquats, lunges, calves, quadriceps, quads