Strength training
Leg Workout: The Best Leg Day for Quads, Glutes and Hamstrings
Published October 20, 2026
A complete leg workout has four parts: a squat or leg press (quads and glutes), a hip hinge like the Romanian deadlift (hamstrings and glutes), a single-leg exercise (lunge or Bulgarian split squat) and calves. Two leg days a week built this way are enough to develop strong, muscular legs.
The 12 best leg exercises
| Exercise | Main muscles | Where |
|---|---|---|
| Back squat or goblet squat | Quads, glutes | Gym / home |
| Leg press | Quads, glutes | Gym |
| Romanian deadlift | Hamstrings, glutes | Gym / home |
| Bulgarian split squat | Quads, glutes | Gym / home |
| Reverse lunge | Quads, glutes | Home |
| Hip thrust | Glutes | Gym / home |
| Seated leg curl | Hamstrings | Gym |
| Leg extension | Quads | Gym |
| Step-up | Quads, glutes | Home |
| Standing calf raise | Calves | Gym / home |
| Seated calf raise | Soleus | Gym |
| Jump squat | Power | Home |
Guides: squat, Romanian deadlift, Bulgarian split squat, leg press, leg extension.
Seated vs lying leg curl
Seated leg curls (hamstrings stretched) built clearly more hamstring muscle than lying leg curls in one study (Maeo et al., 2020). If your gym has both, pick seated.
Gym leg day A (strength)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat | 4 × 5-6 | 3 min |
| Romanian deadlift | 3 × 8 | 2 min |
| Bulgarian split squat | 3 × 8/leg | 2 min |
| Standing calf raise | 4 × 10-12 | 60 s |
Gym leg day B (volume)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Leg press | 4 × 10-12 | 2 min |
| Hip thrust | 3 × 10 | 2 min |
| Seated leg curl | 3 × 12 | 90 s |
| Leg extension | 3 × 15 | 60 s |
| Seated calf raise | 4 × 15 | 60 s |
Home leg workout
Goblet squat (dumbbell or backpack) 4 × 12 · Bulgarian split squat 4 × 10/leg · Dumbbell Romanian deadlift 3 × 12 · Single-leg glute bridge 3 × 12 · Single-leg calf raise on a step 4 × 15/leg.
Weekly volume
More sets per week mean more growth, up to a point (Schoenfeld et al., 2017): aim for about 10-16 sets for quads and 8-12 for hamstrings across your two leg days.
8-week plan
| Weeks | Focus |
|---|---|
| 1-2 | Learn technique, 3 reps in reserve |
| 3-4 | Add 5-10 lb (2.5-5 kg) on squat and RDL when all sets pass |
| 5-6 | One more set on main lifts, 1-2 reps in reserve |
| 7 | Deload: half the sets |
| 8 | Test a 5RM squat |
Calves
Full range (deep stretch at the bottom, pause at the top), 12-20 reps, 3-4 sets, twice a week; straight-knee for the gastrocnemius, bent-knee for the soleus. More: calf workout.
Common mistakes
| Mistake | Fix |
|---|---|
| Skipping leg day | Legs are your biggest muscles |
| Knees caving | Push knees out |
| Quarter squats | At least parallel if mobility allows |
| No hamstring work | A hinge every leg day |