Don't Skip Leg Day: The Complete Guide to Lower Body Training

The Case for Leg Day

Let's be honest: leg day is hard. It's exhausting, it makes you walk funny for days, and it doesn't produce the mirror muscles that get the most attention.

But skipping leg training is one of the biggest mistakes you can make.

Why Lower Body Training Matters

Hormonal Response

Heavy compound leg movements—squats, deadlifts, leg presses—trigger the largest hormonal response of any exercises. Your body releases more testosterone and growth hormone when you train legs than when you train arms.

This systemic response benefits your entire physique, not just your legs.

Functional Strength

Your legs are your foundation. Sports performance, daily activities, and injury prevention all depend on lower body strength. Weak legs mean a weak base for everything else.

Metabolic Benefits

Your quadriceps, glutes, and hamstrings are the largest muscle groups in your body. Training them burns significantly more calories than training smaller muscles—both during the workout and in the recovery period after.

Aesthetic Balance

Nothing looks worse than a well-developed upper body on top of chicken legs. Balance matters. Shorts season will expose the truth.

The Essential Leg Exercises

Quad-Dominant

• Barbell back squat
• Front squat
• Leg press
• Leg extensions
• Bulgarian split squats

Hip-Dominant

• Romanian deadlift
• Conventional deadlift
• Hip thrust
• Leg curl
• Good mornings

Unilateral

• Lunges (walking, reverse, lateral)
• Single-leg leg press
• Step-ups

A Balanced Leg Routine

Day A: Quad Focus

• Squat: 4x6
• Leg Press: 3x10
• Bulgarian Split Squat: 3x8 each
• Leg Extension: 3x12
• Calf Raise: 4x15

Day B: Posterior Focus

• Romanian Deadlift: 4x8
• Hip Thrust: 3x10
• Leg Curl: 3x12
• Walking Lunges: 3x10 each
• Calf Raise: 4x15

How RepLog Helps

RepLog tracks your leg volume separately from your upper body, showing you if you're neglecting your lower half. The Muscle Breakdown feature reveals imbalances at a glance.

The Bottom Line

Train your legs. Twice a week is ideal. Your physique, performance, and long-term health depend on it.

No more skipping leg day.