I’ll admit it: in the past, legs were not always my favorite thing to train.
And I’ll admit something even worse…
There was a distant era where I may have even skipped leg day entirely. 🤣
Like most guys, I loved upper body training—especially arms. Honestly? I still prefer upper body work.
But over time, I completely changed my mindset about training legs.
Great Legs Look Incredible
This is the first thing I realized.
A muscular upper body matters, of course. Most guys want broad shoulders, a strong chest, thick arms, and a powerful back.
But muscular legs add another dimension to your physique.
They give you the look of a serious athlete. You notice a guy with great legs. You know he trains hard.
And when you combine strong legs with a solid core and upper body? That’s the complete package.
Whether you’re in the gym, at the beach, out hiking, or out with your lady—your legs add to your overall presence.
Beyond Aesthetics
Strong legs also help you in everyday life.
You can move better. Run faster. Carry heavy things easier. Be more athletic. And building stronger legs can help support and protect your knees and hips over time.
Strong legs make you more capable.
The Key? Find Movements You Actually Like
Something that helped me enjoy leg training more was finding movements that actually worked well for me.
I like:
- Leg extensions
- Leg curls
- Hip thrusts
- Split squats
- Stiff-leg deadlifts
- Kettlebell swings
- Heel raises
Not every exercise works for every person. There’s no one-size-fits-all approach.
But when you find movements you enjoy and can progress on consistently, training becomes much more satisfying.
Example Leg Day
Full Gym:
- Leg extension — 80 lbs x 12 x 4
- Leg curl — 70 lbs x 12 x 4
Pro tip: Your strength in the leg curl should be relatively close to your strength in the leg extension. A massive imbalance between the quads and hamstrings can increase injury risk.
- Barbell hip thrust — 95 lbs x 12 x 4
- Goblet side lunge — 35 lbs x 12 (each side) x 4
- Machine heel raise — 100 lbs x 12 x 4
Power finisher:
- Kettlebell swings — 20 kg (44 lbs) x 10 x 4
Home:
- Heel-elevated “sissy” squat (heel elevated on weight plate or block of wood) — 60 lbs x 12 x 4
- Stiff-leg deadlift — 100 lbs x 12 x 4
- Dumbbell hip thrust (bench, chair, or floor) — 50 lbs x 12 x 4
- Goblet side lunge — 35 lbs x 12 (each side) x 4
- Dumbbell heel raise (using a stair, plate, or block) — 100 lbs x 12 x 4
Power finisher:
- Kettlebell or dumbbell swings — 20 kg (44 lbs) x 10 x 4
How Often Should You Train Legs?
Once a week is perfectly fine if you’re already highly active through running, cycling, hiking, sports, or physical work.
If you really want to bring your legs up? Hammer them twice a week.
Just be careful of overtraining.
Heavy leg training combined with lots of cardio and a physical job can beat your body down fast if recovery isn’t on point.
Believe in the Wheels
Become a believer in leg training, gentlemen.
They’re not just for the ladies. 😆
Give them the attention they deserve, and your physique—and athleticism—will go to another level.