Five easy exercises for building strong legs

Often neglected in favour of the upper body, strong leg are crucial for boosting metabolism, strengthening bones and improving fitness

When it comes to strength training, leg workouts are often neglected in favour of more visible muscle groups such as the chest, arms, and shoulders. However, leg training is crucial not just for sculpting strong, powerful thighs and glutes but also for boosting metabolism, strengthening bones and improving posture. 
By alternating between heavy weight sessions and medium weight sessions, you can effectively build strength, as well as highly functional muscles that not only look good but help you perform better in everyday life and sport.
Heavy weight training builds raw power and strength by focusing on moving heavier loads within lower rep ranges (10-12 reps per set). In contrast, medium weight sessions with higher reps (20-25 reps per set) are ideal for improving muscle endurance, increasing stamina, and boosting metabolism. 
By incorporating both types of sessions into your routine, you can develop muscles that are strong and able to endure extended periods of physical activity. It’s worth noting that leg workouts are the greatest driver of human growth hormone which increases muscle growth, so it’s even worth finishing with four or five sets of leg exercises to optimise your returns on your upper body training days. 
To optimise leg training, you can train your legs two to four times per week using a two-day split: one day focused on heavier weights, the other on medium weights. Below are some of the most effective leg exercises to target your quads, hamstrings, glutes, and calves. These exercises ensure you cover all aspects of leg development, improving overall fitness and performance.
The lateral lunge is a great exercise for targeting your glutes, quads, and inner thighs while also improving hip mobility. Begin by standing tall with your feet shoulder-width apart and cross your arms (add a dumbbell for more difficulty). Step out to the side, bending your knee and lowering into a lunge, while keeping your other leg straight. Push back to the starting position and repeat on the other side.
This exercise improves lateral strength and stability, crucial for sports and activities involving side-to-side movement.
The goblet split squat is excellent for isolating the quads, hamstrings, and glutes while improving balance and coordination. Start in a lunge position, with one foot forward and the other foot behind, holding a dumbbell vertically at your chest. Lower your hips until your back knee nearly touches the floor, keeping your front knee aligned with your foot. Push through the front heel to return to standing, and switch legs after completing the reps on one side.
The goblet position helps build upper body and core strength while effectively targeting the legs.
Deadlifts are the ultimate compound exercise for the legs, targeting not just the hamstrings and glutes but also the lower back and core. Stand with your feet hip-width apart, holding a barbell (or dumbbells) in front of your thighs. Hinge at the hips and lower the weight down along your legs, keeping your back flat and chest lifted. Lower until you feel a stretch in your hamstrings, then squeeze your glutes as you return to standing.
This movement is essential for developing the muscles on the back of your body, which improves your ability to lift, move, and perform in daily life and sports.
The Bulgarian split squat is a challenging variation that isolates each leg while adding an element of balance. Stand a couple of feet in front of a bench, with one foot resting behind you on the bench. Hold dumbbells at your sides or place a barbell across your shoulders. Lower into a squat on your standing leg, keeping your torso upright, then push through your front heel to return to standing.
This move is ideal for building strength in the quads and glutes and improving balance and coordination.
The hip thruster is one of the most effective exercises for targeting the glutes and hamstrings while also improving core stability and lower back strength. Sit on the ground with your upper back resting against a bench (you can have a barbell placed across your hips for extra resistance). Drive your hips upwards by squeezing your glutes. If you’re using a barbell, lift it until your body forms a straight line from shoulders to knees. Lower back down and repeat.
Hip thrusters are brilliant for building strong, powerful glutes, which are crucial for athletic performance and injury prevention.
For optimal leg development, it’s important to vary the intensity and volume of your workouts. One day should focus on heavier weights, allowing you to complete 10-12 reps per exercise for 4-6 sets with a 75-120 second recovery between sets. On another day, use lighter weights for higher reps (20-25 reps per set), focusing on muscular endurance and use shorter rests of 30-60 seconds for 4-6 sets. Both sessions can be performed once or twice a week, depending on your fitness level and goals.
This mix of heavy and medium weight training will develop both power and endurance, building muscles that are not only strong but also highly functional, and of course (importantly) aesthetically great. Whether your goal is to improve athletic performance, strengthen your lower body for daily tasks, or simply enhance your overall fitness, focusing on leg training is essential. Incorporate these exercises into your training routine, and you’ll be on your way to achieving powerful, resilient legs that are the bedrock to your health. 
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