What Workout Should I Do After Leg Day?

Learn about the different types of workouts you can do after leg day in order to stay on track and achieve your fitness goals.


After leg day, it’s important to perform a good warm-up to get your muscles ready to start the next workout. Warm-ups are essential for reducing the risk of injuries and helping your muscles prepare for the upcoming workout. In this section, we will discuss some of the best ways to warm up after leg day.


Stretching is an important part of any workout. It helps to increase your flexibility, prevent injuries, reduce muscle soreness and improve blood flow. After leg day, it is especially important to take the time to stretch thoroughly and do some light cardio to help your body properly recover.

Light stretching before your workout helps prime the muscles for the activity to come and prevents injury, while post-workout stretching helps your body relax after pushing itself. For a dynamic post-leg day stretch routine, you can go through several stretches focusing on your legs as well as light yoga poses that focus on opening up the hips and chest.

These stretches are best done in order; more difficult stretches can be saved for post-warmup when the muscles are already limber and prepared. Consider holding each position for 20-30 seconds or until you begin to feel tension – never force a position or push beyond discomfort or pain until safely warmed up first. A good post-leg day stretching routine could include:
-Standing Quad Stretch
-Butterfly Pose
-Seated Forward Fold Pose
-Hip Flexor Stretch
-IT band Stretch
-Figure 4 Pose
After that you could move onto some light cardio such as biking or walking at low intensity for about 10 minutes before heading tasks for the rest of day.

Foam roll

Foam rolling is a popular post-workout activity that helps reduce muscle adhesions and improves range of motion. This recovery method involves using a foam roller to put pressure on your muscles, slowly working through the fibers and encouraging them to lengthen. Foam rolling is especially useful for leg days, as we tend to put a lot of tension on our lower body. It can help with lactic acid build-up in the quads, hamstrings, glutes, and calves.

To properly perform a foam roll session start by finding an area where you feel tightness and work that section for 15 to 20 seconds before slowly rolling over to another spot. As you roll over the muscles, take deep breaths which will help increase blood flow and relaxation of your tissue. To ensure an effective session try to avoid rolling any bony prominences or areas that are sensitive or painful; keep this activity gentle and done with extra caution so you don’t cause yourself any further discomfort or injury. Foam rolling can be done before or after workouts; most people tend to use it as part of their warm-up routine to give their muscles a good stretch before exercise.


If you’re looking for a great workout to do after leg day, then cardio may be the answer for you. Doing cardio post-leg day can help improve muscle recovery, increase endurance, and even help you to burn fat faster. Cardio can also help with reducing lactic acid build-up in the legs, which can help to reduce muscle soreness after a leg day workout. Let’s take a closer look at the benefits of cardio after leg day.

Low-intensity steady state (LISS)

Low-intensity steady state (LISS) cardio is a type of aerobic exercise where you maintain a low pace and heart rate for an extended period of time. This type of exercise can be beneficial in helping your body recover after high-intensity leg day workouts, as the steady and consistent movement helps to loosen your muscles, improve circulation and reduce inflammation. Common forms of LISS cardio include walking, jogging, biking or swimming at a sustained speed for 30 minutes to an hour. It’s especially important that you listen to your body during LISS exercises — if you start to feel overly tired or exhausted from the activity, it’s best to take a break or adjust the intensities so that your body can fully recover from the previous workout. Additionally, adding simple stretches like calf raises and hip flexor stretches during this workout will help keep muscles loose and flexible for improved recovery.

High-intensity interval training (HIIT)

High-intensity interval training (HIIT) is a type of workout that alternates between intense bursts of activity (called intervals) and periods of less-intense activity or rest. The benefits of HIIT are backed by science and include increased aerobic capacity, improved heart health, increased calorie expenditure in a shorter amount of time and improved fat burning. During a HIIT workout following leg day, your body will continue to burn calories long after you finish exercising. Furthermore, the combination of resistance and cardiovascular exercise will help round out your overall strength goals while protecting your muscles from overtraining.

Some examples of HIIT workouts suitable for post-leg day include running sprints on a track or treadmill, circuit training with bodyweight exercises, swimming or rowing machine intervals, and team sports such as basketball or football drills. Before jumping into any HIIT workout directly after leg day, make sure to warm up properly with some light stretching and dynamic movement such as bracing against a wall while doing leg swings or marching in place. This will help young muscles recover faster and prevent injury.

Core Exercises

After leg day, completing a few core exercises can help you finish off your workout. Core exercises help to engage and strengthen the muscles that run down the middle of your body, giving you better balance and strength. These exercises are often considered the foundation of any good fitness program, as they help support your entire body. With that said, let’s get into the different core exercises that provide benefits after leg day.


Planks are one of the best types of core workouts for after leg day. This isometric exercise engages your entire core and helps to strengthen your abs, oblique muscles, glutes and lumbar muscles. Planks can be incorporated into dynamic warm-ups before any workout or you can use them as a great stand-alone exercise option. Other core exercises may include: crunches, side planks, Russian twists, seated leg tucks, mountain climbers, reverse crunches and toe touches. Each of these exercises helps target specific core muscles for additional strength building.

When doing a plank exercise it is important to keep your back flat with your head in line with a neutral spine. Remember to engage your core throughout the entire exercise by keeping some tension in the area at all times and squeezing the glutes on each side of the body while inhaling and exhaling throughout each movement. The goal is to activate all of the muscles that make up the midsection line – from shoulders to feet – while maintaining proper form throughout lower back stability exercises. It is important to keep proper form during all movements in order ensure safety and injury prevention while simultaneously maximizing results from each exercise session!

Russian twists

Russian twists are a core exercise that focuses on the obliques and transverse abdominus, the muscle group responsible for spinal stability and rotation. These muscles are important for posture and can prevent low back pain. Russian twists also target the rectus abdominus and hip flexors to engage several core muscles at once.

To perform Russian twists, sit on an exercise mat with your knees bent, feet flat on the ground. Lean back slightly until your torso is at a 45-degree angle to the ground. Your arms should be outstretched in front of you with palms facing down. Engage your core muscles and begin rotating your torso side to side while keeping your arms extended in front of you. Move slowly and keep both shoulder blades firmly planted on the mat. For an extra challenge, lift your legs off the ground slightly or hold a medicine ball or weight plate in both hands as you twist from side to side. Complete 20-30 repetitions for 1-3 sets depending on your fitness level.

Bicycle crunches

Bicycle crunches are considered one of the best core-strengthening exercises, and they’re easy to do anytime and anywhere. To perform bicycle crunches, lie flat on your back with your hands behind your head and your knees bent at a 90 degree angle. Lift one foot off the opposite knee, while also lifting your chest up in a crunch motion. Then switch legs and repeat, alternating sides for 10 repetitions total. If you find that this is too difficult for you, try bending at the waist to reduce range of motion. This exercise will strengthen the entire core from front to back and side to side, so be sure to incorporate it into your post-leg day routine.

Resistance Exercises

After a tough leg day, it’s important to give your lower body some recovery time. Resistance exercises can be a great way to work different muscle groups without placing too much strain on your legs. These exercises can involve using resistance bands, weights, or body weight exercises to help build strength and muscular endurance in other areas of your body. Let’s take a look at the types of resistance exercises available to you after leg day.


The lunge is an excellent lower-body exercise that builds balance and core strength in addition to targeting your glutes, quads, hamstrings and calves. It requires no equipment and it’s easy to fit into any workout routine. To do a basic lunge properly:
• Stand with your feet hip-width apart and your arms at your sides.
• Step forward with your right foot and lower your body until both legs are bent at a 90 degree angle. Your back should remain straight throughout the movement.
• Push through the heel of the left leg to bring yourself back to the starting stance.
• Return to starting position and repeat using opposite leg.

Variations on this include: agility lunges, which introduce a lateral component; reverse lunges, which involve stepping backward instead of forward; jump lunges or alternating leg jumps that build speed, explosive power and endurance; pulsing lunges which target different muscle groups in different ways; curtsy lunges where you cross one leg behind you as you move from a standing position into the lunge; one-leged squats which require balancing on a single leg rather than two as with regular squats; side-to-side jumps where you jump from side to side across an imaginary line across the floor for additional coordination practice/improvement, etc.


Squats are a great compound leg exercsise that work not only the glute muscles, but also the hamstrings, quads and core. This exercise can be performed using barbells, dumbbells or bodyweight alone. When performing the squat exercise, it is important to keep proper form. Begin by standing with your feet hip-width apart and your toes facing forward. Bend at the hips and slightly at the knees while keeping your head and chest up, back straight and abs tight as you lower into a squat. Push through hips to return to starting position. For variety, consider including other variations such as sumo squats or quarter squats into your routine. When squatting with weights, be sure to use proper form: start light and increase weight as needed for desired results.


Step-ups are an effective resistance exercise that helps build strength in your legs, buttocks, and core. It helps improve your balance, flexibility, and range of motion. This exercise can be done with weights or body weight alone.

To do a step-up correctly, begin standing upright with a bench or step platform to your side. With relaxed shoulders and a strong posture, place one leg up onto the platform and make sure both feet are firmly planted. Push down slightly through the heel of the leg that is on the bench to raise yourself up onto the bench. Make sure to maintain good alignment through the entire movement and then repeat with alternating legs. You may add weights if you choose to increase intensity with this exercise.

It is important to remember that when doing any resistance exercises that you do it slowly and with control; speed should not be your goal here as this could lead to injury. As always it is important to speak with a qualified trainer before beginning any new fitness routine or exercises program.


After a tough leg workout, it’s always important to do some kind of cool-down. Cool-down exercises help to reduce muscle soreness and improve joint range of motion. Cool-down activities can also help to reduce your heart rate and relax your mind and body. Let’s talk about the different cool-down exercises you can do after leg day.

Static stretching

Static stretching is a type of stretching that involves the body being held in a static position for an extended period of time. Aside from being gentle and relaxing, static stretching helps to reduce muscle tension and improve flexibility – making it the perfect cooldown activity after leg day.

When performing static stretches, it’s important to make sure your breathing is slow and rhythmic as this will help your muscles relax. Start with lower intensity stretches before progressing towards higher intensity stretches, which will help your body adjust in stages from intense exercise to relaxation. Additionally, ensure that you are using proper form when executing each stretch to avoid potentially putting too much stress on specific muscle groups or ligaments.

To ensure a comprehensive cool-down, target all major muscle groups in the legs such as the hamstrings, glutes and calves by performing static stretches for each individual part of these larger muscles. You can also include movements such as leg swings (where you hold onto something stable like a wall or chair as you swing one leg back and forth) as well as foam rolling exercises (using either a foam roller or softball to roll over tight spots in the muscles). This combination helps you reduce any lingering lactic acid build up while improving flexibility and mobility post-workout.

Foam rolling

Foam rolling is one of the best ways to cool down after a workout and can help prevent muscle soreness and injury. Foam rolling helps break up any lactic acid that has built up in your muscles, encouraging better blood flow and more oxygen to the muscle fibers. It’s also an amazing way to stretch out your muscles and reduce tension by releasing trigger points. All these benefits make foam rolling essential for reducing recovery time.

When it comes to foam rolling after leg day, there are two main areas to target: the quads and hamstrings. Foam roll each of these for about 30 seconds on each side for optimal cool-down benefits. For the quads, slowly roll from the top of your hip to just above your knee, slowly increasing pressure as you feel tension release in your muscles. For the hamstrings, roll from just above your knee towards your glutes using long strokes that cover a large area until you reach any tight areas in need of extra attention. You can also focus on other parts of your legs such as calves or IT band if desired for added relief or for prevention maladies like shin splints or IT band syndrome.

Once you finish foam rolling, it’s always helpful to squeeze in a few stretching moves such as quadriceps stretches, hip flexor stretches or inner thigh stretching exercises before calling it a day!

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