Training split
Leg day trains the whole lower body: the quads, hamstrings, glutes, adductors and calves. A good leg workout mixes a squat pattern, a hip hinge, a single-leg exercise and some isolation work.
Written by the GymStreak coaching teamUpdated
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The legs contain the body's largest muscles, so leg training is demanding and makes up a big share of total training work. In a push/pull/legs split, leg day covers all lower-body muscles in one session, often with some core work at the end.
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Start with the most demanding lift, usually a squat or leg press, then a hinge such as a Romanian deadlift for the hamstrings and glutes, then a lunge or split squat, and finish with leg curls, extensions or calf raises. Warm up with lighter sets, and keep a rep or two in reserve on the heavy lifts while you learn them. Expect some soreness in the first weeks; it usually settles as you train regularly.
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Pick one squat, one hinge, one single-leg move and one or two isolation exercises. Bodyweight squats, lunges, glute bridges and calf raises make a complete leg day at home.
BeginnerIntermediateAdvanced
Beginner compound barbell exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the quadriceps and glutes.
Beginner compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Beginner compound dumbbell exercise for the quadriceps, also working the glutes.
Beginner compound dumbbell exercise for the quadriceps, also working the glutes.
Beginner compound kettlebell exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner isolation leg extension machine exercise for the quadriceps.
Beginner compound leg press machine exercise for the calves.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes.
Beginner isolation leg curl machine exercise for the hamstrings, also working the calves.
Beginner compound bodyweight exercise for the abs, also working the quadriceps, adductors and abductors.
Beginner compound leg press machine exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the abductors, also working the abs, glutes and hamstrings.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner isolation barbell exercise for the calves.
Beginner isolation leg curl machine exercise for the hamstrings, also working the calves.
Beginner isolation seated calf raise machine exercise for the calves.
Beginner isolation smith machine exercise for the calves.
Beginner compound smith machine exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the hamstrings, quadriceps and abductors, also working the adductors, glutes and abs.
Beginner isolation dumbbell exercise for the calves.
Intermediate compound barbell exercise for the hamstrings, also working the glutes, abs and calves.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate compound barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound bodyweight exercise for the quadriceps and glutes, also working the hamstrings, adductors and calves.
Intermediate compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate compound bodyweight exercise for the quadriceps, also working the hamstrings, lower back and adductors.
Intermediate compound kettlebell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound bodyweight exercise for the quadriceps, also working the abs, glutes and hamstrings.
Intermediate compound hack squat machine exercise for the quadriceps, also working the glutes.
Intermediate compound bodyweight exercise for the abductors, also working the abs, glutes and obliques.
Intermediate compound bodyweight exercise for the abs, hamstrings and quadriceps, also working the calves, glutes and obliques.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate compound dumbbell exercise for the hamstrings, also working the glutes.
Intermediate compound bodyweight exercise for the calves and quadriceps, also working the glutes, hamstrings and lower back.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Intermediate compound dumbbell exercise for the hamstrings, also working the glutes.
Intermediate compound bodyweight exercise for the calves, hamstrings, quadriceps and adductors, also working the glutes and abs.
Advanced isolation bodyweight exercise for the adductors, also working the hamstrings, quadriceps and abs.
Advanced compound bodyweight exercise for the abs, also working the glutes, hamstrings and lower back.
Free GymStreak calculators that go with legs training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
