Most fitness enthusiasts and gym goers hate leg day because of the soreness that follows, which can last 3-4 days. 

However, to have an overall balanced and structured body, it is necessary to train the legs more often than people generally do. Let’s understand its benefits.

Benefits of Leg’s training

• Training legs with exercises like lunges and squats helps build quads, glutes, and hamstrings, thereby enhancing athletic performance. 
• Regular leg training builds a stable, rigid foundation, which in turn strengthens the upper body and core. 

• Leg training also helps to secrete hormones such as growth hormone, cortisol, and testosterone. These hormones help maintain metabolism, boost immunity, and support muscle growth. 
• Train each leg separately, assist in correcting the muscle imbalance, and build strength and flexibility.
• Other benefits include strengthening bones, building muscles, enhancing posture, and reducing joint pain. 

Effective Leg’s workout plan 

For a quad-dominant leg routine,

• 4 sets of Leg extension with 25 reps
• Front squats for 5 sets with 20,12,12,8,8 reps
• Back squat for 3 sets with 20 reps
• Walking bodyweight lunges total 100

For glutes and hamstrings, perform

• Straight leg dumbbell RDL for a total of 4 sets with 15 reps
• 4 sets of Weighted hypertensions 15 reps
• Barbell lunges total 4 sets and 30 total steps
• 4 sets of Sumo leg press with 25, 15,15, 10 reps

When to Skip Leg Day

Situations in which one can skip leg day if soreness is too much. Felling under the weather or having any injury, much better to skip it. But it doesn’t really mean you can skip it if you are suffering from a runny nose, sneezing, or a sore throat. 

If one has a congested chest, a dry cough, stomachache, tiredness, fever, or muscle pain, one must take a break from training. 

So, when are you going to start prioritising your leg training?

Written by

Supradeep Dutta

Edited by

Oajaswini Prabhu