Don’t Miss Out on the Great Benefits of Leg Day

benefits of leg day

If there is one day that most people dread at the gym, it is leg day. Often, people tend to skip training their legs in favor of other parts such as the arms or chest. However, there are many benefits of leg day which means that you should absolutely not skip your leg training. To get you motivated to train legs, here are the reasons why leg training day is so important.

What Are the Benefits of Leg Day?

Work Out Your Entire Body

While the arms, chest and shoulders seem to reign supreme in the gym in terms of aesthetics and perceived strength, skipping leg day means that you can create a muscle imbalance in your body. Your upper body will be more toned and stronger than your lower body, which is not what you want.

You want an overall, proportionate figure that is in symmetry. Not only is that better for your body on the inside, it also makes for better aesthetics.

So don’t skimp out on the legs and make sure you evenly workout your entire body.

Reduce Injury Risk

The benefits of leg day also extend beyond appearance. It assists in reducing injury risk. This is because you are training and strengthening your lower body, which can help you across all other sports and activities, even just walking and running.

By incorporating functional leg strengthening exercises, you will be able to work on your hamstrings, quadriceps, and even hip flexors. These are all muscles that you use in your everyday life, so by working on them, you increase stability and endurance.

Leg training is especially important if you play other sports in minimizing injury. Runners, for example, can prevent runner’s knee by incorporating lower body strength training into their routine. So ensuring that you remain in optimal health is always a good reason to do something, like training your legs.

Burn More Calories

Your lower body holds the largest muscle in the body, which is your gluteus maximus. By training this area more, your body will work harder, meaning that you will be burning more calories.

Your metabolism will also increase. This is because the body will require more calories to repair the muscles in this area than it would for the smaller muscle groups.

Improve Your Lifts

Legs are such an important part of your body, especially in terms of lifting and sports. The benefits of leg day mean that you will be able to actually improve other areas of your workout, even if it doesn’t seem like it.

For example, the bench press uses your legs as well. Your legs play a vital role in the bench in providing support and stability, so by working on your lower body, you will be improving your other important lifts.

Help with Other Sports

Not only is training your legs beneficial for gym movements but it is also advantageous for other sports. You get your source of power from your legs and training them means you can increase explosive leg power and balance.

Just think about how much work your legs do when it comes to running and cycling. If you think about it – you really do use your legs a lot and by working on this area, you can really improve your athleticism, speed and endurance.

Work Other Parts of the Body Simultaneously

When we talk about the benefits of leg day, one thing to remember is that it is not just your legs that are going to benefit. In fact, when you work out your legs, you also train other parts of your body as secondary focuses.

Take the squat for example. When you squat, you should also be engaging your core, giving you a good ab workout. When you deadlift properly, you should be working your chest as well.

So if you are thinking about skipping leg day, just remember you will be missing out on more than just leg training.

What Leg Exercises Should You Do?

So now that you know what the benefits of leg day are, what exercises work best? Compound movements are those that engage more than one muscle group. By using two or more different joints, you really get a good workout that forces muscles to work together.

For leg day, focus on compound movements like the squat, deadlift and leg press. Lunges are also a great move that works the hamstrings, glutes and quads.

It is also a good idea to go heavier (but remember to do fewer reps) to really encourage muscle growth throughout the body.

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. Not only does it you the ability to update and share your workout log with the supportive community, it has the largest exercise library. It comes free workout routines to help mix up your training, with many lower body exercises so you can reap the benefits of leg day.

Do you agree with these benefits of leg day? What are some of your favorite leg exercises? Leave us a comment below, we would love to know!

benefits of leg day

Improve Your Balance and Functionality Doing More Single-leg Exercises

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They may take a bit longer, but the many benefits of doing single-leg exercises, or unilateral exercises, far outweigh that one issue. Moreover, performing these types of leg exercises regularly can improve balance, functional ability, correct muscle imbalances, and increase core strength. Knowing that, the better question might be why would you not do them? Unilateral exercises require only a single-leg or single-arm to perform.

Just about everything we do is based off a single-leg movement. Movements such as walking, running, skipping, forms of jumping and climbing a flight of stairs all utilize one-leg. In fact, Michael Sylvester, owner of TheFitnessDocs, states, “when we walk or run, 60 percent of the gait cycle is bearing our entire bodyweight on one-leg.”

Single-leg Exercises Mimic The Way We Move

Leg exercises, especially single-leg exercises, mimic the way the body moves naturally (i.e. gait pattern) in everyday life and during athletic events. We want to train the body the way we move in life and in sport. Using lower body unilateral exercises in a workout will check off those two boxes. Compound exercises, also known as bilateral exercises, like a squat or deadlift are of course important. If an athlete is trying to improve their vertical jump, for instance, then those types of exercises are applicable.

Think of the way you and your clients move throughout the day. Watch a video of any sporting event and observe how each athlete moves up and down the field, court, track or ice. Every movement requires unilateral or single-leg action; running down the field, cutting on a court, a lay-up, running the bases, or pushing off on the ice. The body therefore needs to train in a similar manner replicating those types of movements in the gym in order to improve performance.

Single-leg Exercises Helps Correct Muscle Imbalances

Many people use their dominant side most of the time. If your dominant leg is your right leg, this is typically the one you’ll use to start running up a flight of stairs or kick a soccer ball. Likewise, the same thing applies to the upper body. Think about how strong the arm of a tennis player or baseball pitcher’s dominant side is. This is why it’s so important to train the opposite or non-dominant side and using unilateral exercises work best in most cases.

Performing barbell bilateral exercises can help someone become stronger but not correct imbalance issues; unilateral dumbbell exercises on the other hand will. Each one of us has as area or a side of the body that is typically weaker and less flexible. Further, if not corrected over time, dysfunctional movement will occur and lead to injuries. Speaking of injuries, this can be a major problem when coming back from a leg or foot or injury that as a result, leads to changes in gait pattern. If not corrected, in-efficient movement patterns can take hold or what I like refer to as, get “ingrained in the brain” and become the norm. Unilateral movements will help bring the body back to its original state after this has been corrected.

According to, Gray Cook, MSPT, you “must develop sound movement patterns long before worrying about performance enhancement. These movement patterns are not possible in the presence of poor flexibility or poor body control – that is, poor mobility and stability.”

Improves Balance

Working off one-leg makes the involved leg work that much harder and the smaller intrinsic muscles around the ankle ultimately become stronger. Consequently, the muscles around the knee and hip joints also get stronger resulting in better balance. Continuing to use single-leg exercises like split jumps, pistol squats, step-ups, and Bulgarian split squats in workouts force you to spend more time balancing on one leg while working different single-leg movement patterns. This in turn improves kinaesthetic awareness leading to better balance through postural awareness and new found strength.

Added Bonus on Core Strength

When you work one side of your body as a result of using unilateral exercises, like a single-leg Romanian Deadlift, you activate more core muscles in order to maintain balance. The by-product is the stabilizing muscles end up working much harder and become stronger. The primary core stabilizers include the deep trunk muscles like the multifidus, internal obliques, external obliques, tranverse abdominis and pelvic floor muscles. The purpose of these muscles is to support and protect your spine and improve your posture.

For best overall results, try adding more unilateral leg exercises to your workouts if you’re not already doing so. As an example, combining bilateral (Squats) and unilateral (DB Bulgarian Split Squat) exercises in the same workout will help take your strength gains (and more) to the next level. Stay Strong!

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Best Leg Exercises According to Science

What two leg exercises would you add to a training routine when you get back to the gym? It will depend on individual goals and what’s available in terms of exercise equipment. With all things being equal, one way to determine what the best leg exercises are is through research. More specifically, electromyography or EMG research, is a topic that should be part of the decision making process. Previous content that looked at EMG was published here.

Best Leg Exercises via EMG Research

An EMG device is basically used for measuring very small amounts of electricity generated by muscles right below the surface of the skin. The result of electrodes placed on the skin, show what percentage of muscle area is activated during a specific exercise. According to various EMG research data, the following exercises rate highly when looking for the best in class for muscle activation.

Free Weight Exercise: Squat

From an EMG standpoint, the best free weight exercise, no surprise here, is the Squat exercise. It’s a complete multi-joint exercise that is also functional.

Trainer Tips:

  • Doing dropsets is great for improving the amount of weight someone is lifting with the Squat. This is where you reduce the weight by about 25% once muscular failure is reached, and then continue with your set.
  • Manipulate the rest time between sets to increase training intensity.
  • Try to increase reps – on occasion – from 8-12 (for hypertrophy training) to more in the 12-15 rep range.
  • The deeper you go in a Squat, the more you activate your quads & glutes but beware of the knee joint.
  • The best angle is about 70-degree or thighs “roughly” just below parallel with the floor.

Machine-based Exercise: Hack Squat

When it comes to an equipment-based exercise to activate the thigh muscles, run to get in line for the hack squat. EMG data was actually higher in some studies than even a barbell Squat most likely because individuals can push a heavier amount of weight.

Trainer Tips:

  • Once the hack squat is mastered, progress to different foot positions and widths (narrow/wide), and ultimately to one-leg.
  • Switch body position on occasion, facing froward/backward on the machine.

Jefit Leg Focused Training Programs

The Jefit app features currently more than 3350 different strength training programs on its platform. The following three are just a few with a strong focus on the legs and lower body. Stay Strong!

Lower Body Strength Program

Barbell Workout (3-Day Split)

8-Weeks to Bigger Legs