What Workout Goes Best With Legs?

A lot of people ask me what workout goes best with legs

The answer is that it really depends on your goals. If you want to build muscle, then you should focus on exercises that target the larger muscles in your legs like the quadriceps and hamstrings. If you’re more interested in improving your cardiovascular fitness, then you’ll want to do exercises that get your heart pumping like running or biking. Ultimately, the best workout for you is the one that you’ll actually do consistently


Whether you want to build muscular legs or slim them down, there are a few key elements of a leg workout that should be included. Whether you are just getting into weight lifting or are experienced with the gym, the following steps provide an optimal framework for creating an effective leg workout.

The main components of any leg workout will include some form of resistance training and cardiovascular activity. Resistance training is critical for activating the muscles in your legs, while cardiovascular workouts help increase your mobility and strengthen your heart and lungs. Here are some tips for setting up an effective leg workout that incorporates both types of activities.

First, it’s important to select exercises that target each muscle group in the legs including quadriceps, glutes, hamstrings and calves. Resistance training exercises such as squats, lunges, deadlifts and calf raises can be combined with highly beneficial functional moves such as step-ups and plyometric jumps to create a comprehensive leg workout routine.

Incorporating cardiovascular activities into your routine is a great way to maximize calorie burn while providing a burst of energy throughout your entire body. If you plan on doing resistance exercises first in each session followed by cardio afterward, be sure to give yourself at least 24 hours between leg workouts so that your muscles have enough time for recovery. Popular cardio exercises for legs include running on the treadmill or track as well as bike riding or stair climbing on the elliptical machine or StairMaster machine at most gyms these days.

By taking the time to fully understand which strength building exercises work best with legs combined with which cardio activities yield optimal results for weight loss or muscle development; you can properly create an effective series of workouts that feature legs. In addition to helping meet personal fitness goals, this type of full body approach will provide all sorts of hormonal benefits from increased testosterone production resulting in greater overall progress towards achieving desired physique goals all around!


A proper warm-up is essential to any leg workout. It helps to prepare your body for the challenging exercises to come and reduces the risk of injury. A good warm-up should consist of dynamic stretches, light cardio, and active mobility drills that target the muscles you intend to work out. In this section, we’ll discuss what type of warm-up exercises are best for a leg workout.

Light cardio

Light cardio is a great way to warm-up before you begin a workout focusing on your legs. Cardio helps to get the blood flowing around your body and raises your heart rate, helping to prepare your legs for strength-training exercises. Light cardio can include activities such as walking, jogging, cycling or even swimming. Depending on your fitness level and goals, you can decide how long and intense you want the session to be: For example, if you are looking to build muscle in your legs then light cardio should be limited to 10-15 minutes. However, if losing weight is the goal then longer, low impact sessions could be beneficial- especially when combined with more intensive exercises focusing on leg muscle areas.
It’s important to warm-up adequately before any workout session so take into consideration any known issues with muscles or joints; remember that a quicker 6 minute stretching routine is suitable too! Taking some time at the start of Warm-up can help decrease any chance of later injuries; it’s certainly worth taking that short period of time in order to reap longterm rewards!

Dynamic stretching

Dynamic stretching is an active form of stretching that not only helps to warm up your body, but also increases flexibility. This type of stretching involves controlled movements such as arm and leg swings, hip rotations and lunges. In addition, dynamic stretching often mimics the moves found in sports-specific activities like running and jumping which helps engage the muscle groups being used with greater control and efficiency.

Dynamic stretching is often recommended for warming up before your leg workout because it’s easy to overload the muscles for sport-specific activities without realizing it. This can lead to injury so you want to ensure that you’re actually preparing your body for activity by doing dynamic stretches rather than static stretches before you begin working out. Dynamic stretches are especially important if you plan on running during your leg workout as well because they help activate the correct muscles while also allowing your joints meet their full range of motion.

Strength Training

Strength training is one of the best ways to target your legs. This type of exercise will help build muscle, develop power, and improve endurance. It is important to incorporate a variety of exercises into your workout routine to ensure you are getting the most out of your training. In this article, we will discuss the different types of exercises and why they should be included in a leg workout.


Squats are a powerful exercise to engage and strengthen the most important group of muscles within your lower body called the quads. Squats work all of the muscle groups in the lower body in different variations, increasing muscular activation and strength on the working muscles. This exercise mainly focuses on stimulating and strengthening the main target: Your glutes, quadriceps and hamstrings.

The exact variation you choose to use may be based on individual training goals, whether that is improving muscular endurance or maximizing performance. Different squat variations exist such as barbell back squats, hack squats, goblet squats or sumo squats, depending on how challenging you’d like to make it. To maximize success with squat exercises, proper form is extremely important in order ensure that you are effectively engaging muscle groups with minimal risk for injury.

It is recommended that each weight training session should include at least one squat variation for maximum results as it has been proven to be one of the most effective exercises for building leg muscle size and power during strength workouts. Lightweight can be used when starting out and then gradually increased over time depending on your fitness goals as well as personal ability levels.


Lunges are an effective exercise for building strength and toning the legs. They work the muscles in your upper legs, glutes, and you abdomen while also increasing your overall balance.

When doing a lunge, stand with your feet hip-width apart. Step forward with one leg, keeping it straight as you lower yourself until the thigh of the leg that is stepped forward is parallel to the ground. The other leg should bend so that the knee almost touches the floor. Push off your front foot and rise up as you bring both feet together. This completes one rep! Be sure to keep your chest lifted and spine long throughout each repetition of this exercise.

For increased difficulty, you can add weight by holding a dumbbell in each hand or by wearing a weighted vest or ankle weights. You may also choose to stand on an elevated surface such as a step when performing each rep of this exercise for extra resistance and greater range of motion.

Whether done freehand or with added weight, lunges are an excellent choice for building strength in your legs that can benefit any overall workout plan!


Step-ups are a great way to do strength training exercises specific to the legs. They can be performed using bodyweight or with additional weight such as dumbbells, as long as the load is something you feel comfortable with. This exercise is often seen in functional exercises aimed at developing greater lower body stability and strength.

When performing step-ups, begin by standing in front of a step or box that fits your needs. Place one foot firmly on top of the step and press through your heel to raise yourself up onto the platform. When you find your balance, extend your other leg forward and press it through in order to come to a standing position on top of the step. Hold for a second before lowering yourself back down slowly and using control while repeating the same movements with your opposite leg onto the platform.

It is important to remember when performing any exercise that control is key; never let momentum guide your movements or cause them too quickly without keeping proper form in mind. Aim for 8-12 reps per set on both legs, alternating between sets of partial range repetitions (knee height) and full range squats (hip level). Increase reps over time for continued leg development and greater overall fitness gains!

Calf raises

Calf raises are a great way to strengthen and shape your lower legs, especially the gastrocnemius and soleus muscles. When performing a calf raise, your bodyweight provides ample resistance for this strength-building exercise. To perform this exercise, stand with your toes on a platform or stair with feet shoulder width apart. Then, raise the heels off the ground until you reach full contraction of your calves and hold for one to two seconds before slowly lowering them back to the starting position. This exercise can be done in both seated and standing positions; however, the seated version is best used when targeting only the gastrocnemius muscle whereas the standing variation requires both gastrocnemius and soleus muscles to be activated in synergism with each other. Calf raises can also be performed on cable machines with adjustable weight constraints as well as barbells loaded with weight plates. It’s important to remember that form is key when performing any exercise — focus on good form and controlled movement rather than excessive weight or repetitions!


Cardio is a great way to supplement leg workouts, as it can help to improve overall endurance and stamina. Cardio also burns calories and helps to reduce excess body fat. Additionally, it helps to increase circulation and promote muscle recovery, which can improve performance while working out the legs. Let’s discuss the benefits and drawbacks of including cardio in leg workouts.


Running is one of the best forms of cardio for leg workouts. It strengthens the large muscle in your legs and pushes them to perform at their peak. Depending on what intensity you run, running can help you burn fat, improve endurance, increase speed, and even improve your balance and coordination. To maximize the benefits of running while working out your legs, it’s best to combine the two workouts and alternate between running slow at a comfortable pace and sprinting faster to really work those muscles. Incorporating sprints into your regular run will help push those legs to their full potential so that when you finish that final stretch of pavement or track they feel stronger than ever before.


Cycling is a great way to work on your leg muscles with the added benefit of cardiovascular exercise. Riding in a low gear on an indoor cycling bike or outside on a road bicycle can help to tone and strengthen the quads, hamstrings, calf muscles, and glutes. It’s an effective full-body workout that also builds aerobic fitness levels. To begin, set a resistance level that feels comfortable and gradually increase it as you progress. Alternating between high levels of resistance and short periods of recovery will give you an intense cardio and leg conditioning session – ideal for weight loss or muscle building goals.

Riding outside is beneficial because it allows for more varied terrain paths. Whether you follow winding roads for mountain biking or take off-road detours for an exciting trail ride – the unique landscape can help keep focus interesting while achieving optimal results from your workout efforts. Riding outdoors also eliminates potential dangers of indoor riding such as improper equipment maintenance or wrong positioning when exercising on an indoor cycle bike. Make sure to always wear a helmet if riding outdoors!


Rowing can be an excellent way to improve endurance and provide a full-body workout. The rowing motion uses both your upper and lower body, allowing you to work more muscles in less time and offers many advantages that other cardiovascular activities don’t. It targets major muscle groups in your legs, core, arms, and back while also providing cardiovascular benefits. In addition to building strength and muscular endurance, rowing can help reduce stress levels and lower cholesterol levels when performed regularly.

Rowing activates your large leg muscles, such as the glutes, quadriceps, hamstrings, calves, hip flexors and buttocks muscles. Repeated actions use these muscles over time and improve their strength with each repetition of the stroke or series of strokes. You’ll also target your arms by extending them in the drive phase of the stroke as you transfer power from your legs through your torso to your hands. Additionally, engaging your core during a rowing session will help with posture making it easier for you to move efficiently through the water on aquatic workouts or high-intensity rowing intervals during dryland training sessions.

By working both your cardiovascular system as well as all major muscle groups at once during a rowing workout session you’re able to get more done in less time while greatly improving performance—all while avoiding injury due to its low-impact nature of this full-body exercise!


Swimming is an excellent form of cardiovascular exercise suitable for athletes of all levels. From beginners to elite swimmers, this exercise offers a range of benefits for working out your legs, including strengthening muscles and improving overall fitness. Plus, it’s low impact, meaning it won’t cause the same kind of stress on your joints as running or walking. Here are some great ways to get started swimming laps:

-Freestyle: You can do this by kicking off the wall or starting in deep water. Start with a slow crawl and gradually increase speed as you get comfortable with the stroke and breathing technique.
-Backstroke: This works well if you have lower back issues since your torso remains relatively flat against the surface of the water. It’s also great for building up strength in your legs and arms.
-Breaststroke: This stroke puts less stress on your shoulders than freestyle but still gives your legs a good workout as you pull through the water with each kick.
-Butterfly: Great for those looking for an intense leg workout, the butterfly combines arm strokes with a powerful down kick that targets both major muscle groups at once (quads and glutes).
No matter which swimming style you choose, keep in mind that having proper form is key for getting the most out of each stroke — practice makes perfect!

Cool Down

A proper workout routine isn’t complete without a cool down. After working out your legs, it’s important to give them a break and give them time to recover. Cooling down after a leg workout helps reduce muscle fatigue, decrease the risk of strains and sprains, and improve your range of motion. In this section, we’ll talk about the best cool-down exercises for legs and how they can help improve your overall fitness.


Stretching is an important part of any workout, especially when it comes to exercises that involve the legs. You can cool down your legs by stretching them long and gently, as this will help relax any tightness or discomfort that comes from a strenuous exercise session. When stretching after a workout, try to focus on isolating certain muscle groups for maximum results. Some examples of post-leg workout stretches include:

• Quadriceps stretch – standing with one hand on your hip and the other hand grabbing your foot behind you, hold this position for 15-30 seconds; repeat two to three times on each side.
• Hamstring stretch – start with one leg in front while you sit back into a squat position with the other leg extended in line behind you; hold for 15-30 seconds, then switch sides and repeat.
• Calf stretch – slowly lower into half-kneeling with both knees bent at 90 degrees and let your back heel come off the ground; hold for 15-30 seconds, then switch sides and repeat.
• Toe touch – kneeling down with one foot slightly in front of you and the other slightly behind, reach forward as far as possible until you feel tension in your hamstrings; hold for 15-30 seconds before repeating two to three times on each side.
Stretching after a leg workout can be just as important as the exercise itself if done correctly – take your time to ensure that maximum flexibility benefits are achieved!

Foam rolling

Foam rolling is an effective way to cool down after a leg workout. Foam rolling utilizes the principles of self-myofascial release to reduce muscle tightness, increase range of motion, and hasten recovery. The roller dispenses pressure through your muscles, which allows them to relax and reduce soreness. Foam rolling also increases blood flow to the area for improved healing. When used properly, it can be an excellent way to end your leg workout and an integral part of any stretching routine.

To utilize foam rolling properly, start from your hip area and roll down towards the feet. This process is best done slowly by applying tension directly on the spot where you are feeling discomfort or tightness until it feels tender and then release the tension gradually over 10 to 15 seconds before continuing on another area. To get maximum benefit out of foam rolling, you should hold that position for around 20 seconds at a time with a minimum of several repetitions in each affected spot until you feel some relief in that area. Avoid arching your back as you roll; instead keep yourself upright while maintaining contact with the roller at all times. Additionally, make sure that you do not press too hard against your muscles as this could cause further injury or damage.

The overall benefits of foam rollers include greater flexibility in both the ligaments and tendons as well as quicker recovery from workouts than without using a foam roller afterwards due to eliminating built up lactic acid accumulation within your muscles resulting from strenuous workouts involving legs such as squats or lunges etcetera.. It may be slight but it can provide a boost in performance for athletes or weightlifters who train frequently for prolonged periods of time or on a regular basis similar enough so as where it’s noticeable overtime with no downside cost effects from using one regularly used in a healthy manner unlike many other potentially performance enhancing items available nowadays such worn compression socks etcetera..


In conclusion, the best workouts for legs depend on the goals you are trying to achieve. Whether you are looking to build muscle or lose fat, proper form and technique is essential. Additionally, exercises like squats, lunges and deadlifts can help strengthen and tone your entire lower body. To avoid injury and maximize results, be sure to engage in dynamic warmups before any workout routine, as well as post-workout stretching. Finally, adjusting reps and sets in your routines over time can help you keep progressing to whatever goals you have set for yourself.

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