Building stronger legs takes more than just squats. For real growth and balanced muscle development, you need a full arsenal of exercises that target your quads, glutes, hamstrings, and calves. These 10 best leg workouts for men to build strength combine compound lifts, isolation movements, and machine-based training. Whether you’re training for size, strength, or athletic performance, this guide will help you achieve real lower body gains with clear form cues and rep ranges.
Let’s dive into the best lower-body exercises every man should include in his weekly routine.
Barbell Back Squat
The barbell back squat is the king of all leg exercises. It hits the quads, hamstrings, glutes, and even your core. Start with your feet shoulder-width apart, barbell resting across your upper back, and hands just outside shoulder-width. Brace your core, push your hips back, and bend your knees to lower into a squat. Keep your chest upright and drive through your heels to return to standing. Aim for 4 sets of 6–8 reps with good control, focusing on depth and stability without allowing your knees to collapse inward.
Deadlift
This compound lift builds serious strength in your posterior chain—especially the glutes and hamstrings. Stand with feet hip-width apart, barbell on the floor in front of you. Hinge at your hips, bend your knees, and grip the bar with both hands outside your legs. Keep your spine neutral and chest proud. Push the floor away as you lift, extending your hips at the top. Lower the bar with control. Complete 4 sets of 5–6 reps, avoiding any rounding of the back.
Leg Press
The leg press machine lets you safely overload the legs with heavy weight. Sit with your back flat and feet shoulder-width apart on the platform. Lower the weight until your knees form a 90-degree angle, then press back up through your heels. Avoid locking your knees at the top. This move targets the quads and glutes effectively. Perform 3 sets of 8–12 reps, maintaining slow control throughout each rep.
Romanian Deadlift
Romanian deadlifts emphasize hamstring and glute development. Stand tall holding a barbell or dumbbells in front of your thighs. Hinge at your hips, keeping your back flat and knees slightly bent, lowering the weight along your legs. Feel the stretch in your hamstrings before driving through your heels to return to standing. Keep reps smooth and controlled for 3 sets of 8–10 reps.
Walking Lunges
Walking lunges build unilateral strength and coordination. Start with feet together, dumbbells optional. Step forward with one leg, lowering your hips until both knees are at 90 degrees. Keep your chest upright and core tight. Drive through the front heel to move into the next step. Alternate legs for 3 sets of 10–12 reps per leg. Walking lunges activate the quads, hamstrings, and glutes while also testing your balance.
Leg Extensions
This isolation movement directly targets the quads. Sit on the leg extension machine with your back supported and ankles under the roller pad. Extend your legs until straight, pausing to squeeze at the top. Lower with control to the start. Avoid swinging or using momentum. Do 3 sets of 12–15 slow, controlled reps for maximum quad burn.
Calf Raises
Strong calves support better balance and performance. Stand on a raised surface or flat floor with dumbbells at your sides if desired. Push through the balls of your feet to raise your heels, squeezing the calves at the top. Lower back down with control. Perform 4 sets of 15–20 reps. For best results, pause at the top and avoid bouncing between reps.
Bulgarian Split Squat
This powerful single-leg movement challenges strength and balance. Stand facing away from a bench, and place one foot behind you on it. Hold dumbbells at your sides. Lower your hips until the front thigh is parallel to the ground. Keep your chest tall and front knee aligned with the toes. Press through your front foot to rise. Repeat for 3 sets of 8–10 reps per leg. It’s a leg day staple for glute and quad development.
Hip Thrust
Hip thrusts are unmatched for building glute power. Sit with your upper back against a bench and a barbell across your hips. Plant your feet flat and shoulder-width apart. Drive through your heels to lift your hips until your body is straight from shoulders to knees. Squeeze the glutes hard at the top, then lower with control. Perform 3 sets of 10–12 reps. Use a barbell pad or towel to protect your hips during this glute-builder.
Seated Leg Curl
To isolate the hamstrings, the seated leg curl is your go-to. Sit in the machine with your legs extended and ankles secured under the pads. Curl your legs toward your glutes by contracting the hamstrings, pause briefly, and slowly return to the start. Avoid rushing through reps or using momentum. Aim for 3 sets of 12–15 reps. It’s great for improving knee joint strength and reducing injury risk.
Final Tips for Leg Day Success
- Always warm up your joints and activate your glutes before starting heavy lifts.
- Prioritize good form over heavy weight to prevent injury and ensure muscle activation.
- Combine both bilateral (like squats) and unilateral (like lunges) movements for balanced growth.
- Don’t skip calf training—strong calves improve stability and running performance.
- Stretch after every session to aid recovery and maintain flexibility.
Conclusion
This leg workout plan isn’t just about size—it’s about strength, balance, and function. With these 10 best leg workouts for men to build strength, you’ll hit every lower-body muscle with precision. Follow a consistent schedule, use progressive overload, and focus on quality reps. Over time, you’ll not only see gains in size but also experience stronger lifts, better posture, and improved athletic performance. Make these movements a non-negotiable part of your routine, and your legs will thank you.
