Top 8 Most Effective Leg Exercises

Last Updated on April 22, 2024 by grubdunkman

When you are trying to exercise with a balanced fitness program, leg exercises cannot be underestimated. The legs are the foundation of the body and developing leg muscles will add to your balance, coordination and strength. Here is our take on leg exercises which can fit athletes of any experience and age.

How Many Leg Exercises Should I Do Per Workout?

In most cases it is recommended to perform 3 to 5 exercises per workout session. This number of exercises will let you target different muscle groups without loosing u=intensity of the workout and the focus. You can start with compound exercises such as deadlifts and squats and follow by isolation exercises that target individual muscles, such as lunges and leg presses. It is a good idea to remember to adjust intensity and weight according to your goals. You have to pay attention to recovery periods to ensure effectiveness of your workouts and optimal muscle growth.

How Long Should Your Leg Workout Be?

In general you can have an idea of a leg training duration of 45 minutes to 1 hour. This period of time will let you pay attention to different muscles and keep up the needed intensity. It will also allow you you perform with maximum effectiveness before you feel fatigue. However the duration of leg workout can be shorter or longer according to your fitness level, schedule and goals. It’s important to prioritize quality over quantity. Pay attention to technique, the condition of your body and make sure to have adequate rest periods between the sets.

How Many Calories Does A Leg Workout Burn?

The number of calories burned depends greatly on different factors, such as intensity of the training, which exercises are performed, fitness level of the athlete and metabolism. As a guidance for the person weighing 150 pounds the number of calories burned during 45 minutes to 1 hour workout will be around 600 to 800. To increase the number of calories burned you can perform high intensity exercises such as deadlifts, squats and lunges. They will provide calories expenditure even after workout, needed for recovery and muscles building.

What Should I Eat Before My Leg Workout?

It is important to remember to have a meal around 1 to 2 hours before the workout to provide the required fuel for your muscles functioning. It’s better to aim for a balanced meal that combines complex carbohydrates, lean protein and healthy fats. Here are some ideas for pre workout meal:

Oatmeal topped with sliced almonds and mixed berries
Whole grain toast with peanut butter and banana
Greek yogurt with berries and almonds
Fruit smoothie, optionally with protein powder

The Top 8 Best Leg Exercises For Size

Building strong leg muscles requires a combination of compound and isolation exercises that work individual muscles. While the best can be subjective, individual and depend on different factors, below is our choice of top 8 exercises that should be a good choice for most athletes. Keep in mind you may need to adjust this list according to your needs.