Ready for leg day? This lower body workout includes four exercises to help you build muscle in your glutes, quads, hamstrings and calves.
Aim to complete three sets of each exercise with the amount of weight that enables you to reach the listed number of repetitions. Remember to rest for 1-2 minutes between each set and stretch your lower body following this workout.
Each exercise is highlighted in Men’s Journal, with detailed descriptions and images, which you’ll see below. Let’s get started!
Walking Lunges
3 sets, 24 reps (12 lunges on each leg)
Hold a dumbbell in each hand and stand with your feet hip-width apart. Step forward with one leg and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Then, step forward with your rear leg to complete the next repetition, resulting in a walking lunge.
Rest 1-2 minutes between each set.
Deadlifts
3 sets, 8-10 reps
To perform a deadlift, stand up straight with your feet hip-width apart and shins approximately 1 inch / 2.5cm away from the bar. Grip the bar using a mixed or double-overhand grip, bend your knees and push them into your straight arms. Bring your chest up and look straight ahead. Extend your hips to stand up, pulling the bar up along your legs while keeping your back straight.
Rest 1-2 minutes between each set.
Squats
3 sets, 8-10 reps
Using the squat rack, grasp the bar as far apart as is comfortable for you and step under it. Place it on your lower traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack. Step back (1-2 steps) and stand with your feet at shoulder width, with your toes turned slightly outward. Bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees out as you descend. Then, drive vertically with your hips to come back up, continuing to push your knees out.
Rest 1-2 minutes between each set.
Calf Raises
3 sets, 15-20 reps
For calf raises, you can either use the calf raise machine or a dumbbell. Here, we’ll focus on using a dumbbell. Stand with your toes on a block, hold onto something sturdy with one hand and hold a dumbbell in the other hand. Raise your heels to come up on the balls of your feet, then lower your heels until you feel a stretch in your calves.
Rest 1 minute between sets.
More Lower Body Exercises
Looking for more lower body exercises to build muscle? Check out Men’s Journal for their list of the 30 best leg exercises and workouts.
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