Full Leg Workout at the Gym: 6 Exercises and Everything Else You Need to Know

Recent research has highlighted the crucial role of leg training in overall physical performance, injury prevention, and cognitive health (1, 2).

As the largest muscle group in the body, the legs are essential for functional movement and play a pivotal role in metabolic health and hormonal balance (3).

Studies have shown that compound leg exercises, such as squats and deadlifts, stimulate the release of growth-promoting hormones such as testosterone and growth hormone (4), which benefit the entire body. In addition, the neuromuscular demands of leg training that is designed for injury prevention can enhance coordination, balance, and mental focus (5).

In this guide, we’ll explore six essential leg exercises for your next full leg workout at the gym.

How Do You Fully Train Your Legs?

Fully training your legs requires addressing three key components: strength/stability, mobility, and endurance. Each of these elements plays a vital role in optimizing performance, preventing injury, and ensuring balanced development.

• Train to Gain Strength/Stability

The legs are composed of multiple muscle groups, which include the quadriceps, hamstrings, glutes, calves, and smaller stabilizers such as the adductors and abductors. 

To fully train these muscles, a combination of compound movements (e.g. squats, deadlifts, lunges) and isolation exercises (e.g. leg curls, calf raises) is essential.

Compound exercises recruit multiple muscle groups and joints, which promotes functional strength and neuromuscular coordination, while isolation exercises target specific muscles to correct imbalances and enhance overall performance.

• Train to Improve Mobility

Mobility is often overlooked but is essential for effective leg training. It involves the ability of the joints – such as the hips, knees, and ankles – to move through their full range of motion. Poor mobility can limit exercise execution, increase injury risk, and reduce overall efficiency as we age (6). Incorporating dynamic stretches, mobility drills, and exercises such as deep squats or hip openers can improve joint health and movement quality.

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

• Train to Build Endurance

While strength is the foundation, muscular and cardiovascular endurance ensure that the legs can sustain prolonged activity. This is particularly important for athletes and individuals engaging in sports or high-repetition activities, but it can also be important for everyday repetitive tasks. Endurance can be developed through higher-rep strength training, circuit workouts, or activities such as cycling and running (7).

• Load Progressively and Recover Well

Recent research has also emphasized the importance of progressive overload – gradually increasing the intensity, volume, or complexity of your workouts to stimulate adaptation (8).

In addition, recovery strategies, such as proper nutrition, sleep, and active recovery, are essential to allow the muscles to repair and grow stronger (9).

Read more: Calisthenics Leg Raises: Benefits and Beginner-Friendly Variations

Is There an Exercise That Works All the Leg Muscles?

While no single exercise can perfectly target every muscle in the legs, some movements come close by engaging multiple muscle groups simultaneously.

The barbell back squat is often considered the gold standard for comprehensive leg training. It primarily targets the quadriceps, glutes, and hamstrings while also engaging the calves, adductors, and core for stabilization (10).

Variations such as the front squat or goblet squat can shift the emphasis slightly, but the overall recruitment remains extensive.

Bear in mind, the legs are a complex system of muscles that work together to produce movement.

• The quadriceps (front of the thigh) extend the knees and flex the hips
• The hamstrings (back of the thigh) flex the knees and extend the hips
• The glutes (buttocks) are responsible for hip extension and stabilization
• The calves (gastrocnemius and soleus) manage ankle movement
• The adductors and abductors control lateral and medial movements, in addition to core stability.

While squats are highly effective, they may not fully activate certain muscles, such as the hamstrings or calves, to their maximum potential.

For this reason, a well-rounded leg workout should include complementary exercises such as Romanian deadlifts (hamstrings and glutes), calf raises (calves), and lateral lunges (adductors and abductors). These movements ensure that all muscles are adequately trained, which reduces the risk of imbalances and improves overall functionality.

What Is the Best Full Leg Workout at the Gym?

A well-rounded leg workout at the gym should focus on targeting all major muscle groups in the legs – quadriceps, hamstrings, glutes, calves, and stabilizers – while incorporating a balance of strength/stability, mobility, and endurance. Our previous post goes into great detail about the benefits of leg workouts.

The workout should include a mix of compound and isolation exercises, performed in a logical sequence to maximize efficiency and minimize fatigue.

Key Components of a Good Leg Workout:

• Exercise Selection: Initially start with compound movements to engage multiple muscle groups, followed by isolation exercises to target specific areas.
• Workout Length: Aim for 45-60 minutes, including warm-up and cool-down.
• Rest Periods: Rest 60-90 seconds between sets for compound lifts and 30-60 seconds for isolation exercises.
• Progressive Overload: Gradually increase the weight, reps, or intensity over time to stimulate muscle growth and strength.

Here’s a sample leg workout program:

Full Leg Day Program:

1. Warm-Up: 5-10 minutes of dynamic stretches and light cardio (e.g. walking lunges, leg swings, or cycling).
2. Barbell Back Squat: 4 sets of 8-10 reps.
3. Romanian Deadlift: 3 sets of 10-12 reps.
4. Walking Lunges: 3 sets of 12 steps per leg.
5. Leg Press: 3 sets of 10-12 reps.
6. Seated Leg Curl: 3 sets of 12-15 reps.
7. Standing Calf Raise: 3 sets of 15-20 reps.
8. Cool-Down: 5-10 minutes of static stretching, focusing on the quads, hamstrings, glutes, and calves.

1. Barbell Back Squat

The squat involves hip and knee flexion and extension, with the glutes and quads acting as primary movers. The hamstrings and core provide stabilization throughout the movement.

Steps to Perform:

1. Position the barbell across your upper traps and stand with your feet shoulder-width apart.
2. Engage your core and keep your chest up as you hinge at the hips and bend your knees to lower into a squat.
3. Descend until your thighs are parallel to the floor (or lower, if mobility allows).
4. Drive through your heels to return to the starting position, keeping your knees aligned with your toes.

2. Romanian Deadlift

The RDL emphasizes hip hinge mechanics, with the hamstrings and glutes controlling the eccentric (lowering) phase and driving the concentric (lifting) phase.

Steps to Perform:

1. Hold a barbell or dumbbells in front of your thighs with a slight bend in your knees.
2. Hinge at the hips, keeping your back straight and shoulders retracted as you lower the weight toward the floor.
3. Stop when you feel a stretch in your hamstrings or when the weights reach mid-shin level.
4. Engage your glutes to return to the starting position, maintaining a neutral spine throughout.

3. Walking Lunges

Walking lunges are a dynamic unilateral exercise that targets the quads, glutes, and hamstrings while improving balance and coordination.

This movement involves hip and knee flexion and extension, with the added challenge of stabilizing the body during each step.

Steps to Perform:

1. Stand tall with your feet together and hold dumbbells at your sides (optional).
2. Step forward with one leg, lowering your body until your front thigh is parallel to the floor and your back knee hovers just above the ground.
3. Push through your front heel to bring your back leg forward into the next step.
4. Repeat for the desired number of steps, alternating legs.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

4. Leg Press

The leg press is a machine-based exercise that isolates the quads, glutes, and hamstrings while reducing the need for core stabilization.

The leg press mimics the movement pattern of a squat, but with a fixed range of motion, which makes it ideal for targeting the lower body without placing stress on the lower back.

Steps to Perform:

1. Sit on the leg press machine with your feet shoulder-width apart on the platform.
2. Push the platform away to extend your legs, but avoid locking your knees.
3. Slowly lower the platform by bending your knees until they form a 90-degree angle.
4. Press through your heels to return to the starting position.

5. Seated Leg Curl

This exercise involves knee flexion, with the hamstrings acting as the primary movers. It really isolates the hamstrings, which makes it an excellent accessory exercise for posterior chain development.

Steps to Perform:

1. Sit on the leg curl machine and position your legs under the padded lever.
2. Adjust the machine so your knees are aligned with the pivot point.
3. Curl the lever down by contracting your hamstrings, keeping your upper body still.
4. Slowly return to the starting position, controlling the movement.

6. Standing Calf Raise

The standing calf raise targets the gastrocnemius and soleus muscles, which are essential for ankle stability and explosive movements. This exercise involves plantar flexion, with the calves generating force to lift the body.

Steps to Perform:

1. Stand on a calf raise machine or a raised platform with your heels hanging off the edge.
2. Push through the balls of your feet to lift your heels as high as possible.
3. Pause at the top for a brief contraction.
4. Lower your heels back down in a controlled manner.

Read more: The Best Legs and Buttocks Workout to Do at the Gym as a Beginner

How Long Should a Full Leg Workout at the Gym Last?

A well-rounded leg workout should focus on effectively targeting all major muscle groups in the legs – quadriceps, hamstrings, glutes, calves, and stabilizers. Instead of focusing on workout duration, aim to complete an appropriate number of sets per muscle group each week to ensure balanced development and optimal results.

Research has suggested that performing at least 4 weekly sets per muscle group is sufficient for strength and hypertrophy, while increasing to 10 or more weekly sets can further enhance muscle growth (11). For more details about the best leg workout for mass, take a look at our prior publication.

That being said, an example of a leg workout timeframe would look like this:

1. Warm-Up (5-10 minutes): Start with dynamic stretches and light cardio to increase blood flow, improve joint mobility, and prepare your muscles for the workout. Exercises such as walking lunges, leg swings, or cycling are excellent options.
2. Main Workout (30-40 minutes): Focus on 5-6 exercises, starting with compound movements (e.g. squats, deadlifts) that require the most energy and engage multiple muscle groups. Follow these with isolation exercises (e.g. leg curls, calf raises) to target specific muscles. Rest periods should be:
   • 60-90 seconds for compound lifts
   • 30-60 seconds for isolation exercises
3. Cool-Down (5-10 minutes): End with static stretches to improve flexibility, reduce muscle tension, and promote recovery. Focus on the quads, hamstrings, glutes, and calves.

Remember, striking the right balance in your workout is essential, as overtraining can have counterproductive effects. Research has indicated that excessive training in a single session can lead to elevated cortisol levels, impaired recovery, and a decline in performance over time (12). Prioritizing quality over quantity ensures that your muscles are adequately stimulated without pushing your body into a state of chronic fatigue or increased injury risk.

If you’re short on time, you can still achieve an effective leg workout by reducing rest periods and focusing on compound exercises. Conversely, if you’re training for advanced goals, such as hypertrophy or athletic performance, you may extend your session slightly to include additional accessory work or mobility drills. However, you should always listen to your body and prioritize quality over quantity.

Why Am I So Tired After Leg Day?

Feeling exhausted after leg day is a common experience, and it’s a sign that your body is working hard to adapt and grow stronger. The fatigue you’re experiencing can be attributed to several physiological and neurological factors, all of which are amplified during leg training due to the unique demands that are placed on your body.

• Leg Muscles Are the Largest in the Body

The quadriceps, hamstrings, glutes, and calves are some of the largest and most powerful muscle groups (13). Training them requires a significant amount of energy, both in terms of muscular effort and cardiovascular demand. Compound movements such as squats and deadlifts recruit multiple muscle groups simultaneously, which increases the overall workload.

• High Neuromuscular Demand

Leg exercises, particularly those that involve heavy weights or complex movements, place a high demand on your central and peripheral nervous systems (CNS and PNS). These systems are responsible for coordinating muscle activation, balance, and stabilization. Your CNS and PNS can become temporarily fatigued after an intense leg workout, which contributes to the feeling of exhaustion. (14).

• Increased Energy Expenditure

Leg day typically burns more calories than workouts that target smaller muscle groups. This is because compound exercises such as squats and lunges require more oxygen and energy to perform.

The higher energy expenditure can leave you feeling drained, particularly if your nutrition or hydration isn’t optimized.

• Lactic Acid and Metabolic Stress

During high-intensity leg training, your muscles produce lactic acid as a byproduct of anaerobic energy production. This can lead to a temporary buildup of metabolic stress, which may contribute to the sensation of fatigue and muscle soreness. However, this theory is currently being reassessed as a cause of muscle soreness (15).

• Post-Workout Recovery Processes

After leg day, your body starts the process of repairing and rebuilding muscle tissue. This requires energy and resources, which can leave you feeling tired as your body prioritizes recovery (9).

How to Manage Post-Leg Day Fatigue

While some fatigue is inevitable, there are steps you can take to manage it and recover more effectively:

• Optimize Nutrition: Ensure you consume enough protein and carbohydrates before and after your workout to fuel your muscles and replenish glycogen stores (16).
• Stay Hydrated: Dehydration can exacerbate fatigue, so drink plenty of water throughout the day (17).
• Prioritize Sleep: Quality sleep is essential for recovery and CNS restoration. Aim for 7-9 hours per night (18)
• Incorporate Active Recovery: Light activities such as walking, yoga, or foam rolling can improve blood flow and reduce muscle soreness. (19)
• Adjust Training Volume: If you’re consistently feeling overly fatigued, consider reducing the number of sets or exercises in your leg day routine to avoid overtraining.

Feeling tired after leg day is a natural response to the intensity of the workout. It’s a sign that you’re challenging your body and stimulating growth. By supporting your recovery with proper nutrition, hydration, and rest, you’ll be better equipped to bounce back stronger for your next session.

Frequently Asked Questions

• Can I just train my legs?

While you can focus solely on leg training, it’s not recommended for overall fitness and health. A balanced workout routine that includes the upper body, core, and cardiovascular training is essential for functional strength, injury prevention, and proportional muscle development. Overtraining one area, such as the legs, can lead to muscular imbalances and increase the risk of injury.

• Is 3 leg days too much?

For most people, training legs three times a week can be excessive, particularly if the sessions are high in intensity and volume. The legs need adequate recovery time to repair and grow stronger. For optimal results, 1-2 leg days per week, with proper rest and recovery, is sufficient. Advanced athletes may handle three sessions if they vary the intensity and focus on recovery strategies.

If you’re curious about the high intensity leg workouts, check out our earlier article.

• Can I skip leg day once?

Yes, skipping leg day occasionally won’t derail your progress, particularly if you’re consistent with your overall training routine. However, frequently skipping leg day can hinder your long-term strength and performance. If you miss a session, you should aim to make it up later in the week or adjust your program accordingly.

• Will I get faster if I train my legs?

Yes, training your legs could improve your speed and acceleration if the focus of your exercises is on speed or power. Strengthening the quadriceps, hamstrings, glutes, and calves enhances power output and stride efficiency, which are essential for running and sprinting (20). Incorporating explosive exercises such as squats, lunges, and plyometrics can further boost speed by improving neuromuscular coordination and force production.

The Bottom Line

Full leg workouts are essential for building strength, improving mobility, and enhancing overall athletic performance. By incorporating a balanced mix of compound and isolation exercises, prioritizing proper form, and allowing adequate recovery, you can train smarter and achieve sustainable results. 

Whether your goal is to build muscle, prevent injuries, or boost speed, a well-structured leg day program is a cornerstone of any effective fitness regimen.