If you're looking to build serious leg strength and size, you’ve gotta hit the iron hard—but also smart. Leg day isn’t just about squats (though they’re a powerhouse). It’s about targeting every muscle group—quads, hamstrings, glutes, and calves—with exercises that force growth and power. No skipping leg day here, bro. Let’s dive into the 10 best leg workouts that’ll turn your chicken legs into tree trunks.
Barbell Back Squats – The King of Leg Day
You can’t talk leg workouts without starting with the barbell back squat. This beast works your quads, hamstrings, glutes, and even your core. Load up the bar, keep your chest up, and drop it low—parallel or deeper. Heavy weight, controlled reps, and full range of motion will make your legs scream (in a good way).
Front Squats – Quad Annihilation
If back squats are the king, front squats are the prince. By shifting the weight to the front, you put more emphasis on your quads while still hitting your glutes and hamstrings. The upright torso position also helps with mobility and core strength. Just don’t let that bar roll forward—keep those elbows high.
Romanian Deadlifts – Hamstring Dominator
Forget stiff-legged deadlifts—Romanians are where it’s at. These target your hamstrings and glutes with a controlled, hip-hinging motion. Keep a slight bend in your knees, push your hips back, and lower the bar just below your knees before driving back up. Your hammies will thank you (or curse you) later.
Bulgarian Split Squats – Single-Leg Power
Unilateral training is key for balanced strength, and Bulgarian split squats are brutal in the best way. Elevate one foot behind you on a bench and sink into a deep lunge. The instability forces your quads, glutes, and stabilizers to work overtime. Bonus: No hiding your weak side here.
Hack Squats – Quad-Crushing Machine
If you’ve got access to a hack squat machine, use it. The angled sled lets you pile on weight while keeping your spine safe. The fixed path also ensures your quads take the brunt of the load. Go deep, pause at the bottom, and explode up for maximum muscle engagement.
Leg Press – Heavy Weight, Big Gains
The leg press isn’t just a lazy man’s squat—it’s a way to overload your legs without worrying about balance. Play with foot placement: high for more hamstring/glute action, low for quad focus. Just don’t let your ego load the machine so heavy that your ROM suffers.
Walking Lunges – Functional Strength Builder
Walking lunges aren’t just for cardio bunnies—they’re a killer strength and stability move. Grab some dumbbells or a barbell and step into deep lunges, driving through your front heel each time. Your glutes and quads will be on fire by rep 10.
Calf Raises – Because Nobody Wants Skinny Calves
Don’t neglect the calves—they’re stubborn, so hit them hard. Standing or seated, go for high reps (15-20+) with a full stretch at the bottom and a squeeze at the top. No half-reps—your Achilles deserves better.
Glute-Ham Raises – The Hamstring Finisher
If your gym has a GHD machine, glute-ham raises are a must. They isolate your hamstrings and glutes like nothing else. Start slow—these are humbling—but once you get the hang of it, they’ll skyrocket your posterior chain strength.
Box Jumps – Explosive Power
Finish strong with some plyometrics. Box jumps build explosive power, translating to better squats and deadlifts. Focus on landing softly and exploding upward—don’t just rely on momentum.
The Takeaway
Building monster legs isn’t about one magic exercise—it’s about attacking every angle with heavy weights, controlled reps, and zero shortcuts. Rotate these moves into your routine, eat big, and watch your lower body transform. Now go crush leg day like a beast.
