Four complete leg day workouts: a beginner session, a quad-focused day, a hamstring and glute day, and a dumbbell-only version. The beginner and dumbbell days train every leg muscle in one session; the quad and hamstring days share the work across two sessions a week.
✓ Training reviewed by FISAF-certified coaches · Nutrition reviewed by Rimsha Shahid, certified dietitian
The Leg Day Workouts
“/ leg” means do the reps on each leg. RIR (reps in reserve) 2 means you stop with two clean reps left. Warm up with 2–4 lighter sets on the first exercise.
Beginner Leg Day Workout
Gym| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Goblet SquatPrimary: quads, glutes · Secondary: adductorsSwap: Leg Press | 3 × 8–12 | 2 min | RIR 2 |
| 2 | Leg PressPrimary: quads, glutesSwap: Hack Squat | 3 × 10–12 | 2 min | RIR 2 |
| 3 | Dumbbell Romanian DeadliftPrimary: hamstrings, glutesSwap: Romanian Deadlift | 3 × 10–12 | 2 min | RIR 2 |
| 4 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 10–15 | 90 sec | RIR 1–2 |
| 5 | Standing Calf RaisePrimary: calvesSwap: Leg Press Calf Raise | 3 × 12–15 | 60 sec | RIR 1–2 |
Notes: Hold one dumbbell at your chest for goblet squats and sit down between your heels. Use this workout twice a week for your first 8–12 weeks. How to progress ↓
Leg Day A: Quad Focus
Gym| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Back SquatPrimary: quads, glutes · Secondary: adductorsSwap: Hack Squat | 4 × 5–8 | 3 min | RIR 2 |
| 2 | Leg PressPrimary: quads, glutesSwap: Hack Squat | 3 × 8–12 | 2 min | RIR 1–2 |
| 3 | Leg ExtensionPrimary: quads (incl. rectus femoris)Swap: Sissy Squat (assisted) | 3 × 10–15 | 90 sec | RIR 1 |
| 4 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 10–15 | 90 sec | RIR 1 |
| 5 | Barbell Standing Calf RaisePrimary: gastrocnemiusSwap: Leg Press Calf Raise | 3 × 10–15 | 90 sec | RIR 1–2 |
Notes: Place your feet in the middle of the leg press platform and lower until your hips start to tuck. Pause one second in the stretch at the bottom of every calf raise. How to progress ↓
Leg Day B: Hamstring and Glute Focus
Gym| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Romanian DeadliftPrimary: hamstrings, glutesSwap: Dumbbell Romanian Deadlift | 4 × 6–10 | 2–3 min | RIR 2 |
| 2 | Barbell Hip ThrustPrimary: glutesSwap: Machine Hip Thrust | 3 × 8–12 | 2 min | RIR 1–2 |
| 3 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 10–12 | 90 sec | RIR 1 |
| 4 | Walking LungePrimary: glutes, quadsSwap: Reverse Lunge | 2 × 10–12 / leg | 90 sec | RIR 1–2 |
| 5 | Seated Calf RaisePrimary: soleusSwap: Bent-Knee Calf Raise on a leg press | 3 × 12–15 | 60 sec | RIR 1 |
Notes: Lower the Romanian deadlift until you feel a strong hamstring stretch, usually just below the knee, keeping your back flat. The seated calf raise trains the soleus, which the standing version works less. How to progress ↓
Dumbbell Leg Day Workout
Home gym| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Goblet SquatPrimary: quads, glutesSwap: Leg Press | 4 × 8–15 | 2 min | RIR 1–2 |
| 2 | Dumbbell Romanian DeadliftPrimary: hamstrings, glutesSwap: Romanian Deadlift | 4 × 8–12 | 2 min | RIR 1–2 |
| 3 | Bulgarian Split SquatPrimary: quads, glutesSwap: Reverse Lunge | 3 × 8–12 / leg | 90 sec | RIR 1–2 |
| 4 | Dumbbell Step-UpPrimary: glutes, quadsSwap: Reverse Lunge | 2 × 10–12 / leg | 90 sec | RIR 1–2 |
| 5 | Single-Leg Calf RaisePrimary: calvesSwap: Double-Leg Calf Raise holding a dumbbell | 3 × 10–20 / leg | 60 sec | RIR 1 |
Notes: Do this workout twice a week. Without a leg curl, the Romanian deadlift does all the hamstring work, so keep it heavy and slow. Do calf raises on a step with the heel dropping below it. How to progress ↓
Swap = a like-for-like alternative if the equipment is busy or the lift doesn’t suit you. Change one exercise at a time and keep it for at least 4 weeks so you can track progress.
Leg Day Schedule
Two leg days a week, three or four days apart, let you train each leg muscle twice. Training a muscle twice a week builds more muscle than once a week in a meta-analysis. If you only have time for one leg day, use the beginner workout or alternate the quad and hamstring days from week to week.
How to Structure a Leg Day Workout
| Order | Exercise type | Why | Examples |
|---|---|---|---|
| 1 | Heavy squat or press | Hardest lift, done while you’re fresh | Back squat, goblet squat, leg press |
| 2 | Hip hinge | Hamstrings and glutes under a heavy stretch | Romanian deadlift |
| 3 | Single-leg exercise | Evens out left-right differences | Bulgarian split squat, walking lunge |
| 4 | Isolation | Trains what the big lifts miss | Leg extension, seated leg curl |
| 5 | Calves | Small muscle, needs its own work | Standing or seated calf raise |
In a 10-week squat study, full squats grew the quads, glutes and inner thighs, but not the hamstrings or the rectus femoris (the quad that crosses the hip). That’s why every plan here includes a Romanian deadlift or a seated leg curl, and the quad day adds a leg extension. For the leg curl, choose the seated machine: it grew the hamstrings more than the lying leg curl in a 2021 study.
For calves, spend most of each rep in the bottom half. Partial reps in the stretched position grew the inner calf more than full reps in a calf training study, so pause at the bottom and don’t rush the top.
How Many Sets and Reps on Leg Day?
Each workout has 15–16 hard sets. Use 5–8 reps on heavy squats, 8–12 on most other exercises and 10–15 on isolation and calf work. Rest 2–3 minutes between sets of squats and deadlifts: longer rest built more leg muscle than one-minute rest in a study on rest periods. Running the quad day and hamstring day each week gives your quads about 12 direct sets, your hamstrings 10, your glutes about 16 and your calves 6, in line with the 10 or more weekly sets per muscle the 2026 ACSM position stand links with more growth. If your calves lag, add one set to each calf exercise.
New to leg training? Start with two sets per exercise and add a set every two weeks. Our guide to sets per muscle group explains how to adjust.
How to Progress Your Leg Day
Add weight when you complete the top of the rep range on every set: 2.5–5 kg on squats, Romanian deadlifts and the leg press, and the smallest step available on machines. Track your numbers each session; if your squat stalls for three sessions in a row, take a lighter week. See progressive overload for more options, and our guide to types of squats if you need a different squat variation.
Leg Day Mistakes
- Cutting squat depth. Half squats build less muscle. Go as deep as you can with a neutral back. If your knees ache, read why your knees hurt when squatting.
- Skipping hamstrings. Squats and leg presses barely train them. Every leg day needs a hinge or a leg curl.
- Bouncing calf raises. Pause for a second at the bottom of each rep.
- Doing cardio-style circuits on leg day. Short rests lower the weight you can use on every set; keep circuits for conditioning days.
Leg Day Workout FAQ
Can I build legs without squats?
Yes. The leg press, Bulgarian split squat and hack squat all train the quads and glutes well. Squats are one good option, not a requirement.
Should I do cardio after leg day?
Light walking or easy cycling is fine. Leave hard intervals or long runs for another day so they don’t hurt your next leg session.
How long should leg day take?
About 50–65 minutes including warm-up. Leg exercises need longer rests than upper-body work, so a leg day with 15–16 sets rarely fits into 30 minutes.
How many exercises should I do on leg day?
Four to six is enough. Cover a squat or press, a hinge, a single-leg move and calves; adding more exercises past that usually means lower-quality sets on the ones that matter.
What should I train the day after leg day?
Upper body. Your legs need 48–72 hours before another hard session, but your chest, back and arms are fresh.
References
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016. pubmed.ncbi.nlm.nih.gov/27102172/
- Kubo K, Ikebukuro T, Yata H. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019. pubmed.ncbi.nlm.nih.gov/31230110/
- Maeo S, et al. Greater hamstrings muscle hypertrophy but similar damage protection after training at long versus short muscle lengths. Med Sci Sports Exerc. 2021. pubmed.ncbi.nlm.nih.gov/33009197/
- Kassiano W, et al. Greater gastrocnemius muscle hypertrophy after partial range of motion training performed at long muscle lengths. J Strength Cond Res. 2023. pubmed.ncbi.nlm.nih.gov/37015016/
- Schoenfeld BJ, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016. pubmed.ncbi.nlm.nih.gov/26605807/
- Currier BS, et al. American College of Sports Medicine Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. Med Sci Sports Exerc. 2026. pubmed.ncbi.nlm.nih.gov/41843416/
This plan is general education for healthy adults, not medical advice. If you have an injury, a heart, joint or blood-pressure condition, or you are pregnant or postpartum, check with your doctor or a physiotherapist before starting a new training program.