Your legs contain some of the biggest muscles in your body. Training them builds strength, burns more energy and supports your knees, hips and back. Here’s how often to train legs, how many sets and reps to do, and the 12 best leg exercises.
Quick answer: The best leg exercises are squats, deadlifts, lunges, leg press, hip thrusts, leg curls and calf raises. Train legs 1 to 2 times a week with 4 to 6 exercises, doing 3 to 4 sets of 6 to 15 reps each.
Why Is Leg Training Important?
- Strength for daily life: Standing up, climbing stairs and lifting all use your legs.
- Better balance: Strong legs and hips reduce the risk of falls as you age.
- More calories burned: Training large muscles uses a lot of energy.
- Balanced physique: Strong legs match a strong upper body.
How Often Should You Train Legs?
Once or twice a week is enough for most people. The World Health Organization recommends muscle-strengthening activities for all major muscle groups at least twice a week. Leave at least 48 hours between hard leg sessions.
How Many Sets and Reps?
- Strength: 3 to 5 sets of 4 to 6 reps on big lifts like squats and deadlifts.
- Muscle growth: 3 to 4 sets of 8 to 12 reps.
- Endurance and shape: 2 to 3 sets of 12 to 20 reps on smaller exercises.
12 Best Leg Exercises
1. Bodyweight Squat
The foundation of all leg training.
- Stand with feet shoulder-width apart.
- Sit back and down, chest up, until your thighs are about parallel to the floor.
- Push back up through your whole foot.
2. Deadlift
Builds the hamstrings, glutes and back.
- Grip the bar over your mid-foot, brace and stand up with a flat back. Lower under control.
3. Lunges
Trains each leg separately.
- Step forward and lower until both knees are bent about 90 degrees, then push back.
4. Barbell Back Squat
The best exercise for overall leg size and strength.
- Rest the bar on your upper back, squat down with control and stand back up. Use safety bars.
5. Leg Press
Lets you load your legs heavily with less stress on your back.
- Lower the platform until your knees are at about 90 degrees, then press up without locking your knees.
6. Goblet Squat
A beginner-friendly squat with a dumbbell held at your chest.
- Hold the dumbbell close, squat between your knees and stand up.
7. Sumo Squat
Targets the inner thighs and glutes.
- Take a wide stance with toes out and squat down.
8. Leg Extension
Isolates the quads.
- Straighten your legs against the pad, pause and lower slowly.
9. Leg Curl
Isolates the hamstrings.
- Curl the pad towards your glutes, pause and return slowly.
10. Calf Raise
Builds the calves.
- Rise onto your toes as high as possible, pause, and lower your heels slowly.
11. Hip Thrust
One of the best glute builders.
- With your upper back on a bench and a weight on your hips, drive your hips up and squeeze.
12. Good Morning
Strengthens the hamstrings and lower back. Use a light weight.
- With a bar on your upper back and a slight knee bend, hinge forward with a flat back, then stand up.
Complete Leg Day Workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 4 | 6 to 8 |
| Romanian or Conventional Deadlift | 3 | 6 to 8 |
| Leg Press | 3 | 10 to 12 |
| Walking Lunges | 3 | 10 per leg |
| Leg Curl | 3 | 10 to 12 |
| Calf Raise | 3 | 12 to 20 |
Frequently Asked Questions
What is the single best leg exercise?
The squat is often considered the best because it works your quads, glutes and core together. Choose the variation that suits your body and equipment.
Can I train legs every day?
It’s not recommended. Your legs need time to recover. Train them hard once or twice a week.
Should I train legs if I want to lose weight?
Yes. Leg training uses large muscles, burns energy and helps you keep muscle while losing fat.
The Bottom Line
Strong legs support everything you do. Build your leg day around squats, deadlifts and lunges, add machines like the leg press and leg curl, and train legs once or twice a week with steady progress.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
Sources
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
