Legs Exercises - Complete Guide
Develop strong, powerful legs with our complete leg workout guide. Learn the best exercises for quads, hamstrings, glutes, and calves, plus proper form and training protocols.
Best Legs Exercises
How to Train Legs
- ✓Prioritize compound movements like squats and deadlifts for maximum muscle activation
- ✓Train legs 1-2 times per week with adequate recovery (legs need more recovery than upper body)
- ✓Include both knee-dominant (squats) and hip-dominant (deadlifts) movements
- ✓Don't skip calves - they respond well to high volume and frequency
Common Mistakes to Avoid
- ✗Not going deep enough on squats (aim for at least parallel, ideally below)
- ✗Knees caving inward during squats or lunges
- ✗Neglecting hamstrings and focusing only on quads
- ✗Using too much weight with poor form
Frequently Asked Questions
How often should I train legs?
Most people do well with 1-2 leg sessions per week. Legs require more recovery time than smaller muscle groups.
What's the best leg exercise?
The back squat is considered the king of leg exercises, but a complete leg routine includes squats, deadlifts, and isolation work.
Should I train quads and hamstrings on the same day?
Yes, this is standard practice. You can alternate between quad-dominant and hamstring-dominant exercises, or do both in the same session.
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