Copyright Men's Journal
Leg day has long held a reputation for being the most dreaded workout of the week, so much so that many guys skip it altogether. It’s tough, exhausting, and tempting to neglect in favor of chest or arms. But if you want balanced strength and impressive aesthetics without spending more time training legs than necessary, there’s a smarter approach. Exercise scientist Milo Wolf, PhD, recently shared a science-backed leg workout that hits every major muscle group—not just your quads and glutes, but also the hamstrings, adductors, and abductors, muscles most lifters barely train. Try this leg workout to train smarter and ensure no part of your lower body gets left behind. Science-Backed Leg Day Workout 1. Smith Machine Squat Smith machine squats are as effective as barbell squats for hypertrophy and reduce lower back activation. How to Do It Position yourself under the Smith machine bar and brace your core. Lower slowly, keeping your torso upright. Aim for a knee bend of 90 to 100 degrees, or deeper if possible. Push through your heels to return to standing. Perform 3 to 5 sets of 5 to 10 reps. 2. Dumbbell Romanian Deadlift (RDL) RDLs target the long head of the biceps femoris and semimembranosus, which make up 50 percent of your hamstring size. Hamstrings grow best under a stretch, making lengthened partials especially effective. How to Do It Hold dumbbells in front of your thighs, feet hip-width apart. Hinge at the hips, keeping knees mostly straight and back flat. Lower dumbbells until hamstrings stretch without rounding the back, then return to standing. Perform 3 to 5 sets of 5 to 10 reps. Health & Fitness Challenge Your Strength and Endurance With a Navy SEAL Full-Body Fitness Test From broad jumps to trap bar deadlifts, this Navy SEAL fitness test covers every component of real-world physical readiness. Kelsey Kryger 3A. Seated Leg Curl Seated leg curls target the hamstrings better than lying leg curls. Wolf suggests supersetting these with sissy squats to save on time without compromising on hypertrophy. How to Do It Sit on the machine and adjust the pad for a full range of motion. Curl legs back while keeping hips stable. Avoid rocking and focus on controlled movement. Perform 3 to 5 sets of 10 to 15 reps. 3B. Sissy Squat “Sissy squats fix the hips in extension, putting the rectus femoris in full stretch and emphasizing it through the full rep. A well-developed rectus femoris gives your quads that thick 3D look,” Wolf says. How to Do It Hold on to something for balance. Rise onto your toes, squeeze your glutes, and drive your knees forward while leaning your torso back. Pause at the bottom, then come straight back up. Think of your torso rising vertically. Perform 3 to 5 sets of 10 to 15 reps. 4. Hip Abduction Machine The hip abduction machine targets the gluteus medius and minimus, which are often underworked in standard leg exercises. Anatomical studies also show these muscles make up a significant portion of total glute size. How to Do It Sit on the machine and push legs outward against resistance. Lean slightly forward to increase glute stretch. Perform 3 to 5 sets of 5 to 10 reps. 5. Hip Adduction Machine The hip adduction machine focuses on the adductor longus and brevis, which contribute heavily to inner thigh mass but are often neglected. How to Do It Sit on the machine and push legs inward against resistance. Lean forward for increased adductor stretch. Perform 3 to 5 sets of 5 to 10 reps. 6. Leg Press Calf Raises Straight-leg calf raises target the gastrocnemius more effectively than seated versions. How to Do It Place feet on the leg press platform, push through the balls of your feet. Lower slowly, pause 1 to 2 seconds at bottom, then push back up. Perform 3 to 5 sets of 5 to 10 reps. Health & Fitness 5 Ways to Beat Post-Workout Soreness Science-backed tips to speed muscle recovery. Joseph Arangio About the author
