Leg Workout: The Ultimate Leg Day Routine To Get Thick Legs Fast

By Joe G

Nurse, Trainer, Elite Leader

Leg Workout: The Ultimate Leg Day Routine To Get Thick Legs Fast

Leg workout!

That's what we got today?

[Enter excuse of why you or your gym partner ditch your leg workout here].

No cap, right?

All jokes aside though, there's nothing as silly as a foghorn leghorn physique (you know, that big brocky upper body with those slim chicken legs).

Plus, the increasing biomedical literature places a strong emphasis on strength training to improve muscular force and your overall health.

So, in today's article I'm going to walk you through the ultimate leg day workout for beginners and if you add in the bonus section, this leg workout can be used for intermediate to advanced lifters also.

You Ready to put those chicken legs on blast?

Alright, here's what we'll cover.

Leg Workout For Beginners: Benefits Of Barbell Leg Workouts

If you want to develop the highest level of strength and size in your legs then you want to use barbells.

Why?

Barbells have been used for decades with athletes because they...

Safely and effectively improve performance in sports
Allow for the ergonomic loading of useful and natural human movement patterns through a complete range of motion.

This allows the barbell training stress to impact a large volume of muscle tissue using just a few exercises.

Not only that, barbell-based leg exercises are more potent than their machine counterparts.

When put to the test barbell squats imposed much higher emg (electromyographic) muscle activity in the calves and quadriceps muscles than the smith machine squat [1]

But hey let's be real, if you can't make it to the gym, or you don't have access to barbells, you can still build your legs from home using this ultimate WORKOUT FOR LEGS WITH DUMBBELLS.

Alright, let's break down each of the exercises for this leg day workout for beginners below.

Leg Workout: Barbell Back Squat

leg workout man doing barbell back squat

The barbell squat needs no introduction. it's the granddaddy of all leg movements and as you already know, it's far superior to its smith machine alternative.

How To Do A Barbell Back Squat

Stand with feet shoulder width apart with the barbell resting on your upper back and traps
Keep your chest up to maintain a natural arch in your lower back and keep your head up and eyes up.
Lower yourself by pushing your glutes back and down as you bend at your knees and hips.
When your thighs reach parallel or slightly lower drive your heels through the floor to force your body upright into the starting position.

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles:

Quadriceps

Gluteus maximus

Hamstrings

Leg Workout For Beginners: Barbell Front Squat

leg workout beginners woman doing front squat

The barbell front squat is a great leg day exercise that puts major emphasis on your quadriceps (front of your thighs). It's a tough movement to master, but once you're comfortable this movement will help develop your mental toughness and your quadriceps like no other.

How To Do A Barbell Front Squat

Rest a barbell on your shoulders and chest using a cross-grip.
Keep your chest up to maintain the arch in your lower back.
Stand with feet shoulder width apart
Lower yourself by pushing your glutes back and down as you bend at your knees and hips.
When your thighs reach parallel or slightly lower drive your heels through the floor to force your body upright into the starting position.

leg day workout for beginners man doing front squat cross grip

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles:

Quadriceps

Gluteus maximus

Hamstrings

Leg Workout: Barbell Lunge

leg workouts for beginners man doing barbell lunge

In my humble opinion, the barbell lunge is the most underrated and underused lower leg movement. This sleeper not only develops unilateral leg strength but it also provides a great stretch in your hip flexors for improved ergonomics and quality of life.

How To Do A Barbell Lunge

Place a barbell on your shoulders and traps using a shoulder width grip to hold the weight.
Keep your feet hip width apart
Maintain a natural arch in your lower back by sticking your chest up
Leading with your heel, step forward with your left foot and lunge down toward the ground
Lower yourself until your opposite knee (right) almost touches the floor
Slowly return to the starting position by pushing through your left heel to bring your feet back together in the starting position.

leg workouts for beginners woman doing barbell lunge

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles:

Hamstrings

Leg Workout For Beginners: BONUS SUPERSET Exercise 1

leg workout woman doing smith machine hip thrust

Bonus Leg Workout:

It's time to bring the glutes to the leg day workout party.

Whether you want bigger glutes or you're an athlete you'll be happy to know that Hip thrusts are hands down greatest exercise you can use to activate your glutes and improve your sprinting speed [2].

How To Do A Smith Machine Hip Thrust

Place a bench or step up box at the entrance of a Smith machine.
Attach a thick squat sponge to the bar to prevent friction on your body.
Place your upper back onto the bench and place your feet out in front of you shoulder-width apart.
To increase glute activity Flare your feet out around 15 degrees to put your hips into external rotation
Place bar in the center of your hips and your hands just outside the bar pad
Extend your hips to un-rack the weight, be sure to tighten your abdominal muscles.
Lower the bar down slowly and reverse the movement by forcefully thrusting your hips upwards.
Squeeze your glutes hard at the top for 1-2 second count before repeating.

leg workout beginners woman doing machine hip thrust lowering weight

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles:

Hamstrings

Leg Workouts For Beginners: BONUS SUPERSET Exercise 2

leg day workout for beginners woman doing lateral leg raise

Bonus Leg Workout:

If you want to add the appearance of a rounder upper butt than you'll want to add these into your leg workout routine. Lateral cable raises target the gluteus medius. This movement can be used for beginner to advanced lifters.

How To Do A Cable Lateral Leg Raise

Attach an ankle cuff to your right ankle and connect it to the low pulley machine.
Your feet should be hip width apart and toes should point forwards.
Place one hand on your hips while the other hand holds the cable machine.
Raise your right leg out laterally as high as possible.
Slowly lower your right leg and repeat.

leg day workout for beginners woman doing lateral leg cable raise

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles:

Glutes

Leg Workout: Seated Calf Press

leg workout woman doing seated calf press

Calf muscles rapidly waste and weaken if you do not exercise them.

The good news is by training your calf muscles effectively you can improve

Blood return to your heart
Muscle strength (size/development)
Ankle range of motion
And quality of life [3]

How To Do A Seated Calf Press

Place the balls of your feet on the end of the pad to let your heels hang off.
Release the safety lever (if this applies).
Push through the balls of your feet to lift your heels as high as possible.
Pause at the top of the movement for a 1-2 second count
Lower your heels back to the start position and repeat.

leg workout beginners man doing seated calf press

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles:

Hamstrings

Leg Workout: Lying Hamstring curls

leg workout beginners woman doing lying hamstring curls

In my humble opinion, lying hamstring curls are a great beginner leg day exercise to help you develop the mind muscle connection to properly activate your hamstrings.

Once you master, this movement, it's time to graduate to more advanced hamstring exercises like the barbell Romanian deadlift.

How To Do Lying Hamstring Curls

Lie face down on the hamstring machine
Let your knees hang off the edge of the thigh pad and let your achilles tendon hang off the padded lever.
Keep a slight bend in your knees and grasp the hands to stabilize your body.
Use your hamstrings to flex your knees and bring your feet toward your glutes
Squeeze your hamstrings at the top for 1-2 seconds and then lower to the start position.

leg day workout for beginners man doing lying hamstring curls

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles:

Hamstrings

Leg Workout: Full Leg Workout Routine

leg workout dumbbell squats

Leg day workout chart:

Exercise	Sets	Reps	Rest
Back Squat	3	15-20	2-3 min
Front Squat	3	15-20	2-3 min
Barbell Lunge	3	15-20	2-3 min
Hip Thrust	3	15-20	2-3 min
Lateral Leg Raise	3	15-20	2-3 min
Seated Calf Press	3	15-20	2-3 min
Lying Hamstring Curls	3	15-20	2-3 min

Leg Workout: Wrap-Up

leg workout dumbbell squats

Alright, ladies and gents there you have it an ultimate leg workout that you can use from beginner to advanced.

Be sure to try this workout and drop a comment below and let us know what you think.

If you 're looking for a proven process diet or training program to help you build muscle, lose fat, and take control of your health the right way, then tap the image below to take our free health and physique quiz to get started.

As always, the juice is worth the squeeze.

Signing out,

Joe G - Your elite Health and Physique Leader.