I'm a Trainer, and These Are the 9 Exercises You Need to Do For Stronger, Sculpted Legs

Published on 5/22/2019 at 1:57 PM

There's something extremely satisfying about how shaky my legs feel after doing power cleans, hang cleans, hex bar deadlifts, and walking lunges. Being sore isn't my definition of fun, but I do love knowing (and feeling) that I'm getting stronger.

If your goal is to strengthen your legs and build muscle, you've obviously got to do exercises that will target all the muscles in your legs. Let's not forget about being patient, making sure you're eating enough, following the right rep and set range, and lifting heavy weights. Sounds easy, right?

To get you started on the right foot, I've rounded up some of my favorite leg-strengthening exercises. You may be tempted to create a workout with all of these exercises, but you shouldn't. You'll have a serious case of Delayed Onset Muscle Soreness (DOMS) if you do. Instead, pick two to three push exercises (these are typically knee dominant, like a squat) and two to three pull exercises (these are usually hip dominant, like a deadlift) and add them to your workout.

If you'd rather not come up with your own program, try this four-week workout plan. If you're ready to start sculpting your legs, check out the exercises ahead.

Dumbbell Walking Lunge

Stand upright, feet together, with 10-pound dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one repetition.

Dumbbell Squat

Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.

Surrender

Stand holding weights in both hands just above your shoulders, with bent elbows, and bring your right knee to the ground.
Bring your left knee down so you are kneeling.
Lift your right foot up and place it in front of you. Bring your left foot forward as you stand up. This completes one rep.

Bulgarian Split Squat

Grab a pair of 10-pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
Press your right heel into the ground to straighten your right knee. This completes one repetition.

Romanian Deadlift

Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
Now squeeze your glutes to slowly pull yourself up (don't use your back). This counts as one rep.

Deadlift With a Knee Drive

If you're a beginner, you can do this exercise without weight. For more advanced levels, grab a set of dumbbells. Ten pounds is a good starting point.
Hold a dumbbell in each hand, and stand tall.
Engage your core and keep your spine neutral as you begin to hinge at your hips, pushing your hips backward. At the same time, lift your left leg off the ground. Be sure to keep your left foot dorsiflexed (don't point your toes). Continue to hinge at your hips until your back is parallel to the ground; your leg should be in line with your back. Your back should be flat, and your head/neck should be in a neutral position.
Return to your standing position without placing your left foot on the ground. Once you're upright, drive your left knee up, creating a 90-degree angle at your knee joint. Your left foot should still be dorsiflexed. Be sure to stay tall and keep your core engaged throughout the entire movement. This counts as one rep.

Weighted Glute Bridge

Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
Lower down to the ground; this is considered one rep.

Goblet Squat

Stand with your feet wider than shoulder width with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused on your heels, push yourself up to the starting position to complete one rep.

Hex Bar Deadlift

Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
Stand in the center of the hex bar with your feet hip width apart.
Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
Squeeze your glutes at the top of the lift to ensure you get full hip extension.
Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one rep.