Leg workouts are the trademark of an exercise program these days. After all, your legs house the biggest muscles in your body.
For all the guys who want bigger and stronger legs, they're essential. I know I certainly would like some tree trunks for legs!
With that being said, what are some good leg workouts for men? Do leg workouts for men look different from leg workouts for women?
I'll dive into everything you need to know about leg workouts for men, so hang on tight!
What You’ll Learn In This Article
• What Are Leg Workouts For Men?
• Benefits of Leg Workouts
• Examples of Leg Workouts For Men
• How To Perform These Leg Workouts
• How To Get The Most Out of Your Leg Workouts
What Are Leg Workouts For Men?
Before we go any further, it’s important to understand what leg workouts are in general. Leg workouts are just used to describe a group of exercises used to strengthen the leg muscles. These muscles can be classified in different muscle groups:
Glutes: gluteus maximus, gluteus medius, and gluteus minimus.
Hamstrings: semimembranosus, semitendinosus, and biceps femoris.
Quadriceps: rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis.
Calves: gastrocnemius and soleus.
Now, leg workouts for men are really no different than leg workouts for women. The workouts themselves can be the exact same. Where they could be different will just depend on the exercises you prefer and your overall fitness level.
If you've been training your legs for some time, you'll likely need to do a lot more than most to continue seeing results. On the other hand, you may have specific exercises you prefer over others.
Don't fall for the trap of thinking there are specific exercises for men and women in this regard. There are not.
Benefits Of Leg Workouts For Men
There are quite a few benefits to training your legs. For the most part, though, there are three main benefits that most of us seek out...
• Building More Muscle
• Burning More Calories
• Improved Performance
Building More Muscle
It’s pretty well known that resistance training, in general, can help you to build more muscle. As a form of resistance training, leg workouts are no different.
It may be obvious, but leg workouts can help increase muscle in your legs. On top of that, leg workouts can help build muscle all across your body (1).
Having more muscle can be a good thing, no matter what your goal is. I even like to highlight that muscle is the key to longevity.
This means the more muscle you have, the more likely you are to live a longer, happier, and healthier life!
Burning More Calories
Workouts will help you burn more calories. I think this is something we all know. However, leg workouts can burn as much as twice as many calories as other workouts (2). This is due to the fact that your leg muscles are among the biggest muscles in the body.
Improved Performance
Performance can be explained in a number of different ways. Some people will think of it as getting better at their sport. Other people will think of it as being able to walk around the grocery store.
Whatever improved performance means to you, leg workouts can help (3). Your legs are key for daily movement. Keeping them strong is a must!
Examples Of Leg Workouts For Men
There are thousands of different leg workouts that you can do. This isn't even counting the variations of each of these workouts and exercises.
If I were only limited to 10, though, these are all staples in my leg workouts. I'll run you through each of them step by step!
• Leg Press
• Bulgarian Split Squats
• Hip Thrusts
• Walking Lunges
• Squats
• Romanian Deadlifts
• Hamstring Curls
• Hack Squats
• Leg Extensions
• Calf Raises
How To Do These Exercises
Here are your step-by-step instructions for each of these exercises to make sure that you can get the most out of them. Executing them with the proper form is crucial for getting the best results and avoiding injury.
Leg Press
1. Load the leg press with the appropriate weight before you start.
2. Sit back in the seat and place your legs on the footplate in a position that's comfortable for you. Do not lock your knees out at any point throughout the exercise. This can place a lot of stress on your knees and potentially cause an injury.
3. Un-rack the footplate to begin the exercise.
4. Inhale as you slowly lower the footplate toward your body by bringing your knees toward your chest.
5. When you can't bend your knees further, pause for a second.
6. From here, exhale as you push through your feet and legs to press the footplate away from your body.
7. Repeat this for reps.
Bulgarian Split Squats
1. Sit on a box or bench with your legs extended outward.
2. Stand up from that position and lift your right leg up and back to rest on the box or bench behind you. The top of your foot is what you'll rest on the top of the box or bench.
3. Maintain your balance, inhale, and lower your body. Your ankles, knees, and hips will bend until your left knee is at about a 90-degree angle.
4. Exhale and press your body back up to the starting position.
5. Do this for as many reps as programmed before repeating on the other side.
Hip Thrusts
1. Sit on the ground with your back against a weight bench or box. Keep your knees bent and your feet flat on the floor. Place a barbell or dumbbell over your hips, holding it in place with your hands.
2. With your shoulders and upper back supporting your body, exhale and press up through your heels, pushing your hips up to the sky.
3. Squeeze your glutes and hamstrings for a second before inhaling and slowly returning your hips to the ground. Make sure to keep your knees wide and in line with your shoulders throughout the entire movement.
4. Repeat for as many reps programmed, and add weight as you continue to progress over time.
Walking Lunges
1. Stand with your feet about shoulder-width apart.
2. Step forward with your right foot and begin sinking into your hips. Bend your knees until your left leg lowers to about 2 inches off the ground.
4. Push through your right leg and bring your left foot up to meet your right foot, returning to a stand.
5. Repeat on your left side and alternate legs for as many reps as programmed.
Squats
1. Stand with your feet about shoulder-width apart, pointing your toes forward.
2. Inhale and slowly lower your body down as you bend at your ankles, knees, and hips.
3. Lower until your thighs are parallel with the ground and pause.
4. Exhale as you push through your legs, straightening your hips and knees to bring your body back up to the starting position.
5. Repeat for as many reps as programmed. You can use variations with weights such as dumbbells, barbells, and kettlebells to challenge yourself as you progress.
Romanian Deadlifts
1. Stand with your feet about hip-width apart in front of a barbell loaded with the weight of your choice. Grab the barbell with an overhand grip and lift it from the floor to a full stand. This is the starting position.
2. Keep a slight bend in your knees and hinge forward at your hips. Inhale and slowly push your glutes back, lowering the bar along your legs. Keep your back straight and your core tight.
3. Lower the bar as far as you can without allowing your back to bend. You should feel a deep stretch in your hamstrings. Hold this for a second.
4. Squeeze your hamstrings and glutes to bring your hips forward and bring the barbell back upward.
5. Exhale at the top and squeeze your glutes to complete one rep. Repeat for the programmed number of reps.
Hamstring Curls
1. Set yourself in either a seated, standing, or lying leg curl machine. Set the weight and place your heels on the pad.
2. Pull with your hamstrings to curl the pad toward you. In a seated curl, this will go under your seat. In a laying or standing hamstring curl, this will go toward your glutes.
3. Squeeze your hamstrings for a second before slowly releasing the pad back to its starting position.
4. Repeat this for a set number of reps.
Hack Squats
1. Load the machine with your desired amount of weight. Make sure that you factor in how much the machine that you are using weighs.
2. Step into the machine and rest your back against the pad. Adjust your body so that your shoulders are touching the shoulder pads and your feet are about shoulder-width apart.
3. Extend your legs to disengage the machine's locks.
4. Inhale as you slowly lower your body into a squat until your thighs are parallel with the platform. Keep your core engaged the entire time.
5. Pause and exhale as you press through your feet. Extend your legs as you lift yourself back up.
6. Do this for as many reps as programmed, and do so with the best form that you possibly can.
Leg Extensions
1. Sit in the leg extension machine with your back against the pad.
2. Hook your feet under the padded bar and set the weight on the machine.
3. Exhale and extend your legs forward until they're fully straight.
4. Squeeze your quads for a second at the top before slowly lowering the pad back down.
5. Repeat this for as many reps as programmed.
Calf Raises (Seated)
1. Sit on a bench with your feet placed on the floor about shoulder-width apart.
2. Place a dumbbell or kettlebell on each knee and support it with your hands throughout.
3. Exhale and slowly press your heels off the floor, lifting the weight.
4. Inhale and slowly bring your heels back to the floor in the starting position.
5. Repeat for as many reps as programmed.
Now, these are all just one variation of these exercises. There are many progressions and regressions that can be used.
The variation that makes the most sense for you can look a little different based on your experience.
Full Leg Workouts For Men
You can blend these workouts and many others together to make an effective leg workout. Below, we’ll run through a beginner workout, an intermediate workout, and an advanced workout that you can use.
Beginner Leg Workout For Men
| Exercise | Sets | Reps |
|---|---|---|
| Air Squats | 3 | 8-10 |
| Lateral Lunges | 3 | 8 Each Leg |
| Romanian Deadlifts | 3 | 8-10 |
| Hamstring Curls | 3 | 8-10 |
| Leg Extensions | 3 | 8-10 |
Intermediate Leg Workout For Men
| Exercise | Sets | Reps |
|---|---|---|
| Back Squats | 3 | 10-12 |
| Reverse Lunges | 3 | 8 Each Leg |
| Dumbbell RDLs | 3 | 10-12 |
| Goblet Lateral Lunges | 3 | 10-12 |
| Lying Hamstring Curls | 3 | 10-12 |
| Seated Calf Raises | 3 | 12 |
Advanced Leg Workout For Men
| Exercise | Sets | Reps |
|---|---|---|
| Front Squats | 4 | 6-8 |
| Jump Squats | 3 | 5 |
| Single Leg RDLs | 4 | 8 Each Leg |
| Broad Jumps | 3 | 5 |
| Hip Thrusts | 4 | 6-8 |
| Lateral Skater Hops | 3 | 5 Each Leg |
| Single Leg Calf Raises | 3 | 12-15 Each Leg |
While all of these exercises may not be listed above. The fact of the matter is that sometimes, to progress your exercises or workouts, you need to do things that make you just a little bit uncomfortable.
This is just one way that you can work at getting even more out of your workouts.
But how can you make sure that you are getting the most out of your workouts?
Getting The Most Out Of Your Leg Workouts
When you’re looking to get the most out of your leg workouts … Or really your workouts in general, it can be very simple.
Now, just because it can be simple doesn’t mean that it’s easy.
Here are just 3 things that you can do to get the most out of your workouts, no matter what your goal is:
• Eating the right amount of calories and protein.
• Progressing your training over the course of time.
• Resting and recovering properly.
So whether you want to gain lean muscle, lose body fat, or maintain a healthy lifestyle, these can help!
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References:
(1) Bartolomei S, et al. Effect of Lower-Body Resistance Training on Upper-Body Strength Adaptation in Trained Men. Journal of Strength and Conditioning Research. 2018;32(1):13-18.
(2) Reis VM, et al. Energy Cost of Isolated Resistance Exercises Across Low- to High-Intensities. PLoS One. 2017;12(7):e0181311.
(3) Hammami M, et al. Effects of Lower-Limb Strength Training on Agility, Repeated Sprinting With Changes of Direction, Leg Peak Power, and Neuromuscular Adaptations of Soccer Players. Journal of Strength and Conditioning Research. 2018;32(1):37-47.
