Leg Day Bliss: 10 Must-Try Lower Body Exercises for Maximum Gains

Leg Day Bliss: 10 Must-Try Lower Body Exercises for Maximum Gains

Ah, leg day—the workout that separates serious fitness enthusiasts from the rest. We all want strong and sculpted legs, but did you know that they not only contribute to a more impressive physique but also play a huge role in functional fitness? Ladies, if you’re looking to turn heads and build strength, then we have 10 must-try lower body exercises!


Lower Body Exercises That Best Achieve Results

  1. Classic Squats

    Start your leg day journey off simple with the classic squat. Stand with your feet shoulder-width apart, engage your core, and squat down as if sitting back into a chair. Make sure that your knees don’t go past your toes. As you rise, squeeze your bum for maximum effect.

  2. Dumbbell Squat

    Now it’s time to step up your classic squat by incorporating a weighted element, such as dumbbells. Hold a dumbbell in each hand at shoulder height or let them hang by your sides as you perform your squats. This variation adds resistance, targeting your quads, hamstrings, and glutes even more.

  3. Walking Lunges

    Lunges are great for sculpting your lower body. Add intensity and cardio by turning them into walking lunges. Take a step forward with one leg, lower your body, and push back up to bring the back leg forward. This movement engages multiple muscle groups.

  4. Reverse Lunges

    Another great variation of the classic lunge is a reverse lunge, which focuses on your glutes and hamstrings. Step backward with one foot lowering your body until both knees are bent at a 90-degree angle. Push off the back foot to return to the starting position.

  5. Bulgarian Split Squat

    Take your leg day to a whole new level by incorporating Bulgarian split squats. Place one foot on a raised platform behind you (such as a bench or step) and lunge forward with the other leg.

  6. Deadlifts

    Don’t be put off by the intimidating name, deadlifts are a vital lower body exercise. Hinge at the hips, keeping your back straight, and lower the weights down your legs. Engage your hamstrings and glutes as you return to a standing position.

  7. Alternating Step Up

    Mixing it up a bit now, alternating step ups are great for targeting your quads and glutes. Step up onto a bench or a sturdy platform, driving through your heel. Alternate legs with each step for an effective lower body burn.

  8. Hip Thrusts

    Hip thrusts are great for targeting your glutes. Start by sitting down on the floor with your back against a bench, knees bent, and feet flat. Drive through your heels, lifting your hips toward the ceiling. Squeeze your glutes at the top and lower back down.

  9. Calf Raises

    Ladies, do not forget your calf muscles! Calf raises are simple yet very efficient. Stand on a step or sturdy surface with your heels hanging off the edge. Lift your heels as high as possible, then lower them below the step to fully engage your muscles.

  10. Curtsy Lunges

    Add a touch of elegance to your leg day routine with curtsy lunges. Step one foot behind and across the other, lowering into a lunge position. This targets the outer thighs and glutes for a well-rounded lower body workout.


Ladies, whether you're a seasoned gym-goer or just starting, these movements will help you sculpt strong, shapely legs. Don't be afraid to challenge yourself, and remember, the burn is just weakness leaving the body. Here's to your leg day gains!

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