By Will Duru, BSc (Hons) Sport and Exercise Science
For over a decade, I’ve seen it all in the gym. But the one thing that separates the good from the great, the strong from the truly powerful, is a relentless dedication to training legs. My name is Will Duru, and I’m here to tell you that a strong lower body is the foundation of a powerful physique and a resilient mind.
I’ve had clients walk in feeling weak and unbalanced, and walk out with a newfound confidence that radiates through every aspect of their lives. That’s what a solid leg day does. It’s not just about building bigger quads or stronger glutes; it’s about forging a foundation of strength that supports you in everything you do.
This guide is for anyone ready to take their leg training to the next level. We’ll dive into the science, answer your most pressing questions, and lay out a power-packed workout that will build serious strength and size.
Your Questions Answered: The Science of Leg Training
Let’s tackle the 5 most common questions I get about leg training, backed by science and my years of experience.
- Why is leg day so important?
Your legs are home to some of the largest muscles in your body. Training them doesn’t just build a balanced physique; it triggers a massive hormonal response. Working your legs stimulates the release of testosterone and human growth hormone (HGH), which are crucial for muscle growth and repair throughout your entire body [1]. A powerful leg workout is a full-body catalyst for growth.
- How often should I train my legs?
For most people, training the legs 1-2 times per week is the optimal frequency. Your leg muscles are large and require adequate time to recover. Research suggests that 48-72 hours of rest between sessions is optimal for muscle protein synthesis, the process by which muscles rebuild and grow [2]. Overtraining your legs can lead to burnout and injury; therefore, focus on quality rather than quantity.
- Will lifting heavy make my legs bulky?
This is a common concern, especially for women. The short answer is no. Building significant muscle mass is a slow process that requires a specific combination of heavy lifting and a calorie surplus. For most people, lifting heavy will create dense, strong, and defined legs, not bulky ones. Remember, muscle is more compact than fat, so as you build muscle and lose fat, you’ll actually appear leaner.
- What’s better for leg growth: squats or machines?
Both have their place. Free-weight exercises, such as barbell squats and lunges, are superior for building overall strength, stability, and engaging your core. They force your body to work as a unit. However, machines like the leg press and leg extension are fantastic for isolating specific muscles and safely pushing them to failure, which is a key driver of hypertrophy (muscle growth) [3]. A great leg workout combines both.
- My knees hurt when I squat. What am I doing wrong?
Knee pain during squats often comes down to form. The most common mistake is letting your knees travel too far forward past your toes, which puts excessive stress on the joint. Focus on initiating the movement by pushing your hips back, as if you’re sitting in a chair. Keep your chest up and your weight in your heels. If the pain persists, it’s always best to consult with a professional to assess your form and rule out any underlying issues [4].
The Power Leg Workout
This workout is designed to build strength, size, and power. It combines heavy compound lifts with targeted machine work to hit every muscle fiber in your lower body. Remember to use the 12Reps app to track your sets, reps, and rest periods. You can build this entire session in the app’s ‘Build Your Routine’ feature.
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Romanian Deadlift (RDL) | 4 | 10-12 | 70-80% of 1RM | 2-3 minutes |
Dumbbell Goblet Squat | 4 | 10-12 | Moderate to Heavy | 2-3 minutes |
Leg Press | 4 | 10-12 | Heavy | 2-3 minutes |
Dumbbell Walking Lunges | 4 | 10-12 per leg | Moderate | 90 seconds |
Leg Extension | 4 | 10-12 | Moderate to Heavy | 90 seconds |
Dumbbell Reverse Lunges | 4 | 10-12 per leg | Moderate | 90 seconds |
Exercise Breakdown: Mastering the Movements
Barbell Romanian Deadlift (RDL): This is the king of hamstring and glute development. Start with the bar at hip level, push your hips back while keeping a slight bend in your knees, and lower the bar until you feel a deep stretch in your hamstrings. Drive your hips forward to return to the starting position. This movement builds serious posterior chain strength and power.
Dumbbell Goblet Squat: Hold a heavy dumbbell at chest level and squat down as if sitting in a chair. This variation is easier on the back than a barbell squat while still providing an incredible quad and glute workout. The front-loaded position also engages your core throughout the movement.
Leg Press: This machine allows you to safely load heavy weight and focus purely on your leg muscles. Place your feet shoulder-width apart on the platform and lower the weight until your knees are bent at approximately 90 degrees. Drive through your heels to press the weight back up. This is perfect for building raw leg strength.
Dumbbell Walking Lunges: These exercises are excellent for developing unilateral strength and correcting leg imbalances. Step forward into a lunge, ensuring your front knee doesn’t travel past your toes, then drive through your front heel to step into the next lunge. This exercise builds functional strength that translates to real-world activities.
Leg Extension: This isolation exercise targets your quadriceps specifically. Sit on the machine with your back firmly against the pad, and extend your legs until they’re straight. Control the weight on the way down to maximise muscle tension. This is perfect for finishing off your quads after the heavy compound movements.
Dumbbell Reverse Lunges: Step backwards into a lunge position, lowering your back knee toward the ground. This variation is often easier on the knees than forward lunges and provides an excellent workout for the glutes and hamstrings. The reverse motion also challenges your balance and stability.
The Science Behind the Program
This workout is built on proven training principles. The 10-12 rep range is ideal for hypertrophy (muscle growth) while still building significant strength. Research shows that this rep range maximises muscle protein synthesis, the process by which your muscles repair and grow after training [3].
The exercise selection combines compound movements that work multiple muscle groups with isolation exercises that target specific muscles. This approach ensures balanced development and prevents weak points from holding back your progress.
The rest periods are strategically planned. The 2-3 minute rests for compound exercises allow your muscles to recover enough to maintain intensity throughout all sets. The shorter 90-second rests for isolation exercises maintain a good training stimulus while keeping the workout efficient.
Building Your Routine in the 12Reps App
To get the most out of this workout, I recommend using the 12Reps app. Here’s how to set it up:
- Open the app and navigate to ‘Build Your Routine’
- Add each exercise from the table above
- Set your target sets, reps, and rest periods
- Use the app’s built-in stopwatch to time your rest periods precisely
- Track your weights and progress over time
The app guides you through each exercise with video demonstrations and automatically tracks your progress. It’s like having a personal trainer in your pocket.
Recovery and Progression
Remember, your muscles don’t grow in the gym; they grow during recovery. Ensure you’re getting adequate sleep (7-9 hours per night), consuming enough protein (aim for 1.6-2.2g per kg of body weight), and allowing at least 48 hours between leg sessions.
Progression is key to continued growth. Each week, aim to either increase the weight slightly, add an extra rep, or improve your form. Small, consistent improvements compound over time to create dramatic results.
The Mental Game
Leg day is just as much a mental challenge as it is a physical one. These large muscle groups demand everything you’ve got. But here’s the thing: when you push through that mental barrier, when you complete that last rep when everything in you wants to quit, you’re not just building stronger legs. You’re building mental resilience that carries over into every aspect of your life.
I’ve seen clients transform not just their physiques, but their entire approach to challenges. The confidence that comes from conquering a brutal leg workout is unmatched. It’s a reminder that you’re capable of more than you think.
Your Journey Starts Now
This power leg workout serves as your blueprint for building significant lower-body strength and size. It’s challenging, it’s effective, and it will push you to your limits. But that’s exactly where growth happens.
Remember, consistency beats perfection. Show up, put in the work, and trust the process. Your legs and your entire body will thank you for it. The foundation you build today will support you for years to come.
Now stop reading and start lifting. Your strongest self is waiting.
References
[1] Healthline. (2020, July 28). Never Skip a Leg Day: Benefits, Cautions, and More. https://www.healthline.com/health/exercise-fitness/never-skip-leg-day
[2] Frontiers in Neuroscience. (2018, June 7). Leg exercise is critical to brain and nervous system health. https://www.frontiersin.org/news/2018/06/07/neuroscience-leg-exercise-brain-nervous-system-health
[3] PubMed Central. (2021). Effects of Different Types of Lower Body Resistance Training. https://pmc.ncbi.nlm.nih.gov/articles/PMC8439705/
[4] TrainHeroic. (2022, July 23). Questioning “Leg Day” and Optimising Your Leg Workouts. https://www.trainheroic.com/blog/optimizing-leg-workouts/
