{"id":16026,"date":"2023-12-19T21:21:26","date_gmt":"2023-12-19T22:21:26","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=16026"},"modified":"2023-12-19T23:47:47","modified_gmt":"2023-12-19T23:47:47","slug":"the-best-20-min-leg-day-workout-for-home","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-best-20-min-leg-day-workout-for-home\/","title":{"rendered":"The (Best) 20-Min Leg Day Workout for Home"},"content":{"rendered":"<p><b>One of the biggest questions we get from everyone is \u201c<em>How do I work my legs at home?<\/em>\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">After all, challenging the legs with barbells, dumbbells, and machines at the gym is easy. We can just continue to add weight to our exercises until our legs look like tree trunks. But if we want to build strength but we\u2019re unable to get to the gym, don\u2019t have a gym membership, or are traveling &#8211; then what do we do?<\/span><\/p>\n<p><b>Enter the NERD FITNESS LEG DAY WORKOUT.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Our 20-minute routine can be scaled for someone just getting started (beginner), or someone looking to get their legs blasted (advanced).<\/span><\/p>\n<p><b>Here\u2019s what we\u2019ll cover today:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#leg-day-workout\"><span style=\"font-weight: 400;\">The 20-minute Nerd Fitness Leg Day Workout (with infographic)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#best-leg-day-exercises\"><span style=\"font-weight: 400;\">The 6 best leg exercises for building muscle at home<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#leg-day-warm-up\"><span style=\"font-weight: 400;\">What\u2019s a good leg day warm-up?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#leg-day-no-weights\"><span style=\"font-weight: 400;\">3 ways to challenge your legs without using weights<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#home-leg-day-weights\"><span style=\"font-weight: 400;\">How to use weights at home for leg day (including household objects)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#what-is-leg-day\"><span style=\"font-weight: 400;\">What exactly is leg day?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#never-skip-leg-day\"><span style=\"font-weight: 400;\">5 reasons to never skip leg day<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#leg-day-walking\"><span style=\"font-weight: 400;\">Can you get strong legs just by walking?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#leg-day-sore-muscles\"><span style=\"font-weight: 400;\">How to prevent muscle soreness after leg day.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#leg-day-after\"><span style=\"font-weight: 400;\">What workout to do AFTER leg day? (5 ideas for active recovery)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#leg-day-schedule\"><span style=\"font-weight: 400;\">What\u2019s the best day for leg day? (When to schedule leg day)<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Let\u2019s hop to it!<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-4049056 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/mario-jumping.gif\" alt=\"Mario Jumping and grabbing coins.\" width=\"288\" height=\"288\" \/><\/p>\n<p style=\"text-align: center;\"><em>Jumping would also be a great leg workout!<\/em><\/p>\n<p><span id=\"more-4049021\"><\/span><\/p>\n<h2><strong><a name=\"leg-day-workout\"><\/a>The 20-minute Nerd Fitness Leg Day Workout<\/strong><\/h2>\n<p><b>To get started with our Leg Day Workout, warm up with 1-2 minutes of leg swings and marching in place.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Continue the warm-up with 1-2 sets of the first exercise at an easier variation (or less weight\/reps) then move on to your work sets. For the remaining exercises, perform 1-2 additional warm-up sets at the start, if needed. <\/span><b>(A bit more on the warm-up later!)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Alternate between <\/span><b>Workout A<\/b><span style=\"font-weight: 400;\"> and <\/span><b>Workout B<\/b><span style=\"font-weight: 400;\"> on non-consecutive days to properly recover. Meaning, give yourself a \u201crest day\u201d before doing a leg workout again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to dedicated leg days (or just getting back into things), then choose the lower end of the prescribed sets and reps, while picking easier variations. If you\u2019re a seasoned pro, then start increasing the number of sets or reps you do each workout, while pushing for harder and harder variations.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest 1-2 minutes between sets (or longer, if needed).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, let\u2019s give you some specifics.<\/span><\/p>\n<h3><b>Home Leg Day Workout A<\/b><\/h3>\n<p><b>Phase 1<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Warm up for a few minutes.<\/span><\/p>\n<p><b>Phase 2<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Do 2 or 4 sets of the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squat Variation: <\/b><span style=\"font-weight: 400;\">5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlift Variation: <\/b><span style=\"font-weight: 400;\">8-12 reps<\/span><\/li>\n<\/ul>\n<p><b>Phase 3<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Do 2 or 3 sets of the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunge Variation:<\/b><span style=\"font-weight: 400;\"> 5-8 per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calf Raise Variation: <\/b><span style=\"font-weight: 400;\">8-12 reps<\/span><\/li>\n<\/ul>\n<h3><b>Home Leg Day Workout B<\/b><\/h3>\n<p><b>Phase 1<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Warm up for a few minutes.<\/span><\/p>\n<p><b>Phase 2\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Do 2 or 4 sets of the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlift Variation: <\/b><span style=\"font-weight: 400;\">8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squat Variation: <\/b><span style=\"font-weight: 400;\">5-8 reps<\/span><\/li>\n<\/ul>\n<p><b>Phase 3\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Do 2 or 3 sets of the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step-up Variation: <\/b><span style=\"font-weight: 400;\">5-8\/side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shin Raise Variation: <\/b><span style=\"font-weight: 400;\">8-12 reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are a lot of variations you can choose from for these exercises, so let\u2019s break these down for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Real quick, before we do<\/span><b>, I&#8217;d like to highlight that crafting effective routines, much like the one above, is a significant aspect of NF Coaching. <\/b><span style=\"font-weight: 400;\">Our team of coaches understands the hustle, so we tailor quick workouts that optimize available resources\u2014be it equipment, time, or energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And that&#8217;s not all! A coach can also help with your nutrition and stress management, two vital components of the fitness adventure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, there&#8217;s a whole lot more to explore. If you&#8217;re intrigued, take a closer look at our online one-on-one program here:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tNeed a custom workout? Our team can build it!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><\/h2>\n<h2><strong><a name=\"best-leg-day-exercises\"><\/a>The 6 Best Leg Day Exercises for Home<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Let\u2019s go over some categories of leg day exercises that you can do at home, plus some variations you can choose to get started with.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">#1) Squat Variations<\/span><span style=\"font-weight: 400;\">:<\/span><\/h2>\n<p><b>No leg workout would be complete without the squat.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It uses all the muscles of the lower body in a very natural pattern &#8211; ever see a baby squat?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as we age and adopt unnatural sitting postures, our squat form tends to suffer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So let\u2019s work to get back to basics, baby!\u00a0<\/span><\/p>\n<p><b>Squat variations to choose from<\/b><b>:<\/b><\/p>\n<h3><b>1) Assisted Squats\u00a0<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3746069\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/assisted-bodyweight-squat.gif\" alt=\"Coach Staci showing you the an assisted bodyweight squat\" width=\"444\" height=\"250\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Working up to an unassisted squat in your workout, or just need a good option for your warm-up? Enter the assisted squat! Hold onto anything safe and stable (a countertop, a chair, the wall) to put some of the work off your legs and into your arms.<\/span><\/p>\n<h3><b>2) Bodyweight Squat<\/b><\/h3>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Bodyweight Squat | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/cB0cOX7gePg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">In the video above, we cover five common mistakes folks often make when performing a squat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Give it a watch so you don\u2019t make them too!<\/span><\/p>\n<h3><b>3) Pause Squat<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3946813\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/pause_squat.gif\" alt=\"\" width=\"284\" height=\"405\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Is the regular squat feeling too easy? Pause for a couple of seconds at the bottom. This will work the muscles a bit more as well as help improve your mobility for the exercise.<\/span><\/p>\n<h3><b>4) Goblet Squat<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3632262\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/goblet-squat.gif\" alt=\"The goblet squat is a great way to build muscle for women.\" width=\"450\" height=\"253\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Have you become a master of the bodyweight squat? Then add some weight to it! Hold a weight with two hands in front of your chest, like a big goblet that you don\u2019t want to spill. This means keeping the chest and weight up!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have a dumbbell, then this is the perfect time to hold a suitcase or backpack up for improvised weight as we describe here.<\/span><\/p>\n<h3><b>5) Banded Squat<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3802108\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/band-squat.gif\" alt=\"A resistance band is a great way to increase the difficulty of squats.\" width=\"442\" height=\"250\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Weighted squats are great, until you have to travel! For a much lighter, but still powerful option, hold a band in your hands and stand on it. If your band is a continuous loop, you can also stand on it and drape the band over the front of your shoulders while crossing and lifting the arms up.<\/span><\/p>\n<h3><b>6) Jumping Squat<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3746071\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-squat.gif\" alt=\"Coach Staci showing you how to perform the jumping squat\" width=\"446\" height=\"251\" \/><\/p>\n<p><span style=\"font-weight: 400;\">No weights? No bands? No problem! Add some explosion to the movement and jump off the ground for each rep. You don\u2019t have to jump sky high, or honestly even leave the ground. Even just a slight weight reduction should prove more challenging than a regular bodyweight squat.<\/span><\/p>\n<h3><b>7) One-Legged Squat<\/b><span style=\"font-weight: 400;\"> (do 5-8 per side)<\/span><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3594768\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/pistol-squat.gif\" alt=\"The one legged &quot;pistol&quot; squat is a great advanced bodyweight movement.\" width=\"452\" height=\"255\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Ready for the ultimate challenge? Build up enough strength to do a squat with just one leg!<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">This is an amazing variation when you find yourself with no gym and no equipment. Just like the regular bodyweight squat, you can work this assisted first by holding onto a chair or doorframe.\u00a0<\/span><\/p>\n<p><b>We cover a lot of the finer points in our YouTube video &#8211; getting your first one-legged squat:<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Achieving the One-Legged Squat (How to Master the Pistol Squat)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/1FnBkfCSWYM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">For more detailed points on how to squat properly in general, check out <\/span><a href=\"https:\/\/www.nerdfitness.com\/strength-training-101-how-to-squat-properly\/&#039;\"><b><i>The Nerd\u2019s Guide to the Perfect Squat<\/i><\/b><\/a><i><span style=\"font-weight: 400;\">.\u00a0<\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">#2) Deadlift Variations<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Why deadlifts?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Well, not only will a deadlift challenge our legs. But really, it\u2019s an EVERYTHING exercise, as we engage every muscle in our body throughout the movement:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Posterior chain and legs? They&#8217;re the powerhouse, working like a lever to hoist that weight up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back and core? Engaged throughout the movement as we keep our whole body tight and steady.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders and traps? They\u2019re working hard to keep the weight secure as we lift.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So any solid leg day workout should aim to include deadlifts in it.<\/span><\/p>\n<p><b>Deadlift variations to choose from<\/b><b>:<\/b><\/p>\n<h3><b>1) Bodyweight Deadlift (Good Morning)<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3966299\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/64-Good-Mornings.gif\" alt=\"Coach Staci and Coach Jim, demonstrating a bodyweight good morning, by hinging down from the hips, then back up.\" width=\"450\" height=\"253\" \/><\/p>\n<p><span style=\"font-weight: 400;\">While we\u2019re not \u201clifting\u201d anything in this variation, it\u2019s still the same movement of hinging at the hips and leaning forward. You can keep your hands in front of you holding imaginary weights, or placed up behind your head for an exercise that is often called the \u201cgood morning\u201d.<\/span><\/p>\n<h3><b>2) Weighted Deadlift<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3673403\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-deadlift-3.gif\" alt=\"I promise you, learning how to deadlift will change your life.\" width=\"402\" height=\"226\" \/><\/p>\n<p><span style=\"font-weight: 400;\">We can pick up dumbbells, kettlebells, or barbells. At home, we might be picking up luggage, backpacks, or sandbags. In any of these examples, the form remains the same! Push your hips back and lean forward, like you did for the good morning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve leaned forward a bit, then bend your knees slightly to be able to reach your weight. Grab strong and stand up tall. Put the weight back down by reversing the process. Hips back, lean forward, and bend the knees slightly.<\/span><\/p>\n<h3><b>3) Banded Deadlift<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3802126\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/band-deadlift.gif\" alt=\"You really can deadlift with all sorts of objects and resistance band deadlifts are a great exercise.\" width=\"400\" height=\"226\" \/><\/p>\n<p><span style=\"font-weight: 400;\">No weights? Again, no problems. You can stand on a band and work the deadlift.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have a close-looped band, another option is to loop the band around one foot, then under the second foot, and then back around the first foot. This will give you a cat\u2019s cradle of bands between your feet where you can grab one to four bands to deadlift for a variety of difficulties.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check the gif for further explanation:<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-4049029\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/Band-Hybrid-Deadlift.gif\" alt=\"Coach Jim crisscrossing a resistance band, then stepping on it, for this deadlift variation.\" width=\"500\" height=\"333\" \/><\/p>\n<h3><b>4) Kettlebell or Dumbbell Swing<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3756612\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/kettlebell-swing.gif\" alt=\"Coach Staci showing you the kettlebell swing\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Just as we added some speed and explosion to the squats, we can do the same thing to the deadlift movement too. This is called \u2018the swing\u2019 and can be done with a dumbbell, kettlebell, or even a compact backpack.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The biggest focus is to make sure the power is coming from your hips and they pop open, and not from your arms lifting the weight.<\/span><\/p>\n<h3><b>5) One-Legged Deadlift <\/b><span style=\"font-weight: 400;\">(do 8-12 per side)<\/span><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3622874\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/single-leg-deadlift.gif\" alt=\"Doing a deadlift on one lef is a great way lower body bodyweight exercise.\" width=\"400\" height=\"225\" \/><\/p>\n<p><span style=\"font-weight: 400;\">As with the squat, if we don\u2019t have bands or equipment, then one of the best go-to\u2019s is to perform the exercise on one leg. This puts more work on that single leg, as well as makes it more challenging for our balance as we go through the reps.<\/span><\/p>\n<h3><b>6) Weighted One-Legged-Deadlift<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3756544\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dumbbell-romanian-deadlift.gif\" alt=\"Coach Staci showing you how to perform dumbbell Romanian deadlift\" width=\"410\" height=\"231\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Have some weights to use, but a two-legged deadlift is too easy &#8211; then do it on one leg! Take your time, and continue to focus on pushing those hips back at the start of the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more here, check out <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\"><b><i>The Nerd\u2019s Guide to Deadlifting<\/i><\/b><\/a><i><span style=\"font-weight: 400;\">.\u00a0<\/span><\/i><\/p>\n<h2>#3) Lunge Variations<\/h2>\n<p><b>When done correctly, lunges target the quadriceps, hamstrings, glutes, and calves, enhancing lower body strength and stability<\/b><span style=\"font-weight: 400;\">. Additionally, because they are iso-lateral (your feet aren&#8217;t in line with each other), lunges help stress the lower body in a different way that can help reduce imbalances from left to right.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you add it all up: lunges are perfect for leg day!<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>Lunge variations to choose from<\/b><\/span><b>:<\/b><\/p>\n<h3><b>1) Assisted Lunges<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3756865\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/assisted-bodyweight-lunge.gif\" alt=\"Coach Staci showing you how to perform the assisted bodyweight lunge\" width=\"446\" height=\"251\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Just like with the assisted squats, for assisted lunges, we can hold onto something stable like a countertop, chair, or wall. The idea again is to put some of the work into your arms and off your legs, as well as provide more stability.<\/span><\/p>\n<h3><b>2) Split Squats<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3966298\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/SplitSquatsBW_1.gif\" alt=\"This gif shows JCoach Jim doing a bodyweight split squat.\" width=\"220\" height=\"391\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The split squat is another great variation to work on the way to a regular bodyweight lunge. While it looks very similar to a lunge, the biggest difference is that we\u2019ll set our feet once, and then keep them in place and we move up and down. By keeping the feet stationary, the exercise can be a bit easier to balance.<\/span><\/p>\n<h3><b>3) Bodyweight Lunges<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3842179\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/staci-bodyweight-forward-lunge.gif\" alt=\"This gif shows Staci doing a forward bodyweight lunge, the most basic lunge variation\" width=\"449\" height=\"247\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The lunge puts stress on the legs greater than just a bodyweight squat, while also challenging our balance. Step out far enough to be able to sink down so that your back knee comes close to the ground (it can lightly touch, but don\u2019t slam it down).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If stepping forward feels a little achy for the knee, you can work on stepping backward into position (aka the reverse lunge).<\/span><\/p>\n<h3><b>4) Pause Lunges<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049034\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/01-Paused-lunges.gif\" alt=\"Coach Staci doing an lunge, and pausing at the bottom.\" width=\"260\" height=\"303\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If the regular lunge is feeling strong, then add a pause! We\u2019ll pause at the bottom of each rep for a couple of seconds before returning to standing. Get as low as you can, while still keeping the back knee off the ground.<\/span><\/p>\n<h3><b>5) Lateral Lunges<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3745867\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/lateral-lunge.gif\" alt=\"Coach Staci and Jim showing you the lateral lunge.\" width=\"451\" height=\"254\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Lateral lunges are a deceptively challenging lunge variation. While many of our movements in the gym have us moving forward and backward (the sagittal plane, for you anatomy nerds). The lateral lunge has us moving sideways (the frontal plane), so it may feel new and unfamiliar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take your time, use an assist if needed, and look to sink down as low on your leading leg as you would in a squat. The other leg can remain straight, with the foot on the ground.<\/span><\/p>\n<h3><b>6) Weighted Lunges<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3756867\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/goblet-lunge.gif\" alt=\"Coach Staci showing you the goblet lunge\" width=\"450\" height=\"253\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Are all of these lunges too easy so far? Then add some weight! You can hold weight up at your chest, like the goblet squat, or in your hands. If you have some weight in a backpack, you can even wear it to make the exercise more difficult.<\/span><\/p>\n<h3><b>7) Jumping Split Squats<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049035\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/Jumping-Split-Squats.gif\" alt=\"Coach Jim doing a jumping split squat: Get set just like a regular split squat - stepping out with one foot and sinking down. But now, instead of just split squatting up and down with the feet in place, you want to explode off the ground and switch feet in mid-air.\" width=\"348\" height=\"380\" \/><\/p>\n<p><span style=\"font-weight: 400;\">When you\u2019re working out, but don\u2019t have any extra weight to add to your lunges, this dynamic variation will get the job done. Get set just like a regular split squat &#8211; stepping out with one foot and sinking down. But now, instead of just split squatting up and down with the feet in place, you want to explode off the ground and switch feet in mid-air.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more here, check out <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-lunge\/\"><b><i>The Nerd\u2019s Guide to the Perfect Lunge<\/i><\/b><\/a><i><span style=\"font-weight: 400;\">.\u00a0<\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">#4) Calf Raises<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No surprise here that calf raises target our calf muscles\u2026it\u2019s right in the name.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But the exercise also promotes foot and ankle strength, contributing to overall body balance. That makes it a great exercise for leg day.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>Calf Raise variations to choose from<\/b><\/span><b>:<\/b><\/p>\n<h3><b>1) Seated Calf Raises<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049037\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/Seated-Calf-Raise.gif\" alt=\"Coach Jim doing a seated calf raise\" width=\"282\" height=\"239\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If this is your first time doing dedicated calf work, I\u2019d highly suggest starting with seated calf raises. The extra focused work on this muscle can make them sore very easily, so this a good option to dip your toes in.<\/span><\/p>\n<h3><b>2) Standing Calf Raises (Floor)<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049038\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/Standing-Calf-Raise-Floor.gif\" alt=\"Coach Jim doing a standing calf raise from the floor.\" width=\"275\" height=\"370\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If seated calf raises are feeling strong, then stand up to add a bit of weight to the movement. Press your toes through the ground and get up as high as you can. Hold onto a wall, chair, or countertop to assist with your balance, but look to keep most of the weight still in the legs.<\/span><\/p>\n<h3><b>3) Standing Calf Raises (Step)<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049039\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/Standing-Calf-Raise-Step.gif\" alt=\"Coach Jim doing a standing raise from a step\" width=\"268\" height=\"379\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Adding a step to your standing calf raises allows you to drop your heels lower and increase the range of motion. This also increases the likelihood that it\u2019ll be a little tough to walk normally the next day!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Get a good stretch at the bottom, and then really extend up to the top.<\/span><\/p>\n<h3><b>4) One-Leg Calf Raises (Floor)<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049040\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/Standing-One-Leg-Calf-Raise-Floor.gif\" alt=\"Coach Jim doing a standing one-leg calf raise\" width=\"277\" height=\"325\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Once two-legged calf raises are no problem, then it\u2019s easy to increase the intensity by working one leg at a time. As before, we can start on the ground to get more weight into the movement while working in a smaller range of motion.<\/span><\/p>\n<h3><b>5) One-Leg Calf Raises (Step)<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049041\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/Standing-One-Leg-Calf-Raise-Step.gif\" alt=\"Coach Jim doing a stand one-legged calf raise\" width=\"265\" height=\"403\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Ready to turn those calves into cows? Then let\u2019s get up on the step and work the one-legged calf raise. All the previous cues still apply &#8211; look to drop your heel below the step and get a good stretch before pushing through and really extending at the top.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this continues to feel easy, then your free hand can hold a weight to increase the intensity further.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">#5) Step-Up Variation<\/span><\/h2>\n<p>&nbsp;<\/p>\n<p><b>Step-ups, a versatile leg exercise, amp up strength in crucial muscle groups\u2014quadriceps, hamstrings, glutes, and adductors.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, being a unilateral leg exercise (since we\u2019re doing one leg at a time), step-ups play a vital role in balancing strength between both sides. This can help us improve imbalances. As we strive to create a killer leg day routine (which is the plan), step-ups definitely deserve a spot in the spotlight.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>Step-up variations to choose from<\/b><\/span><b>:<\/b><\/p>\n<h3><b>1) Assisted Step-Ups<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049051\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/Assisted-Step-Up.gif\" alt=\"Coach Jim doing an assisted step-up, by holding on to a nearby wall.\" width=\"320\" height=\"404\" \/><\/p>\n<p><span style=\"font-weight: 400;\">As with the previous assisted variations, use something stable to help you step up onto the object. You may step onto a stepstool, a step or two on a flight of stairs, or any stable box.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The higher the object, the harder the step-up, but looking for a height that puts your front thigh about horizontal is a good average to work towards.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>2) Bodyweight Step-Ups<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3622897\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/step-up.gif\" alt=\"This exercise really is as simple as stepping up and down a box or small secure stool.\" width=\"450\" height=\"253\" \/><\/p>\n<p><span style=\"font-weight: 400;\">When the legs feel strong enough, then remove any assist and step up strong. Look to keep the chest up as you stand up tall at the top. Alternate back and forth with which leg you step with, to give the legs an equal amount of work.<\/span><\/p>\n<h3><b>3) Weighted Step-Ups<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3760649\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/dumbbell-step-up.gif\" alt=\"A couple of weights is an easy way to up the difficulty here.\" width=\"446\" height=\"251\" \/><\/p>\n<p><span style=\"font-weight: 400;\">As we continue to get stronger with the step-ups, then adding weight is the next natural progression. As with the lunges, you can hold weight up at your chest, like the goblet squat, or in your hands. If you have some weight in a backpack, you can even wear it to make the exercise more difficult.<\/span><\/p>\n<h3><b>4) Bulgarian Split Squats<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3745918\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/bulgarian-split-squat.gif\" alt=\"Coach Staci and Jim showing you the Bulgarian split squat\" width=\"448\" height=\"252\" \/><\/p>\n<p><span style=\"font-weight: 400;\">While the Bulgarian Split Squat looks like a lunge, we\u2019ll keep it in the<\/span><b> Step-Up Variations<\/b><span style=\"font-weight: 400;\"> as A) we should be putting more emphasis on the front leg than both legs and B) you\u2019ll likely be performing this exercise with the same set-up as your step-ups &#8211; on a flight of stairs or with a box.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Step out in front of whatever object you\u2019re using, and then place the top of your foot up on the object. If this is too uncomfortable, then you can place a towel or other similar padding to help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sink down until your front thigh gets horizontal, and then stand back up. If you feel too \u201ccramped\u201d when trying to descend, then step a little further away from the object.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">#6) Shin Raises<\/span><\/h2>\n<p><b>Shin raises are great. They make the front shin muscle, called the tibialis anterior, stronger.<\/b><span style=\"font-weight: 400;\"> This muscle helps protect your knees by reducing the force on them when you run or jump. They are also fantastic if you\u2019ve ever suffered from shin splints. So, shin raises are like a shield for your knees during active stuff!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are also much less frequently worked, so take your time and don\u2019t get frustrated if they feel challenged!<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><b>Shin raise variations to choose from<\/b><\/span><b>:<\/b><\/p>\n<h3><b>1) Shin Raise &#8211; Feet Close to Wall<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049052\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/Shin-Raise-Close-To-Wall.gif\" alt=\"Coach Jim, doing a shin raise close to the wall.\" width=\"302\" height=\"399\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The first and relatively easiest variation is to perform shin raises with your feet closer to the wall and your back leaning up against the wall. Feet should be naturally hip-width apart, and then lift your feet as high as you are able to go. Again, take your time and go for quality reps.<\/span><\/p>\n<h3><b>2) Shin Raise &#8211; Feet Far from Wall<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049053\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/Shin-Raise-Far-From-Wall.gif\" alt=\"Coach Jim doing a shin raise far from the wall\" width=\"293\" height=\"312\" \/><\/p>\n<p><span style=\"font-weight: 400;\">As the shin raise gets easier, you can increase the range of motion and difficulty by moving your feet farther from the wall. Continue with the same cues &#8211; putting your feet hip-width apart, and lifting your feet as high as you can go.<\/span><\/p>\n<h3><b>3) Shin Raise &#8211; Heels on Edge of a Step<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049054\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/Shin-Raise-on-Step.gif\" alt=\"Coach Jim doing a shin raise, with his heel higher on a step.\" width=\"270\" height=\"309\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Some people prefer standing on the edge of a step and lowering their feet down, as opposed to moving their feet out away from the wall, to make the shin raise more difficult.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Care should be taken here to set up a safe position. Look to pick a very low step where your toes can touch the ground lightly at the bottom. This will help minimize the risk of slipping off the front. Your heels should be firmly on the step, and then reach back to the wall for balance.\u00a0\u00a0<\/span><\/p>\n<h2><\/h2>\n<h2><strong><a name=\"leg-day-warm-up\"><\/a>What\u2019s a Good Leg Day Warm-Up?<\/strong><\/h2>\n<h2><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049062\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/fitness-equipment.jpg\" alt=\"A bunch of fitness equipment against a wall.\" width=\"729\" height=\"241\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/fitness-equipment.jpg 2508w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/fitness-equipment-300x99-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/fitness-equipment-713x236-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/fitness-equipment-768x254-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/fitness-equipment-1536x508-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/fitness-equipment-2048x678-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/fitness-equipment-600x199-1.jpg 600w\" sizes=\"(max-width: 729px) 100vw, 729px\" \/><\/h2>\n<p><b>Warming up before tackling leg day is crucial because it\u2019ll help you move better and feel stronger through your workout.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As your body temperature rises during a warm-up, blood flow to muscles increases. This enhances oxygen delivery and nutrient supply, optimizing muscle function.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, warm-ups promote the release of synovial fluid &#8211; this is a thick liquid between your joints that reduces friction. This helps the exercises feel more effortless.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, in a nutshell, warming up is like priming your engine before pushing the pedal.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Here\u2019s a warm-up you can do to prepare for leg day:<\/span><\/h3>\n<p><b>#1) Leg Swings for 20-30 seconds per side<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3850104\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/jim_leg_swing.gif\" alt=\"Coach Jim doing a leg swing\" width=\"448\" height=\"252\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The objective for this movement is to lightly move the hip joint through a big range of motion. Only swing as high as you feel comfortable, and keep the body in a strong upright posture.<\/span><\/p>\n<p><b>#2) Marching in Place for 30-60 seconds<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3898099\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/march-in-place.gif\" alt=\"Marching in place can be a great jump rope alternative\" width=\"448\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">You can march in place or march straight ahead. The marching should increase our heart rate a bit, but not be strenuous. The objective here is to introduce some movement in the knee joint and continue to warm the whole body up.<\/span><\/p>\n<p><b>#3) One to Two Sets of an Easier Variation of Your First Chosen Exercise<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These are not part of the prescribed sets that are in the workout. These are additional sets! Adding in a few warm-up sets is one of the best things to do to specifically prepare the body for the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So if you\u2019re first exercise is a bodyweight squat:<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3584779\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF-bodyweight-squat.gif\" alt=\"Do a proper bodyweight squat to work out your legs\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Start off with an assisted squat:<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3584781\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Nerd-fitness-assisted-bodyweight-squat.gif\" alt=\"Doing assisted bodyweight squats is a great step towards regular bodyweight squats\" width=\"480\" height=\"270\" \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or if you\u2019re doing a goblet squat, then start off with a lighter weight (or a bodyweight squat).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adjust the movement for these warm-up sets so that they feel good and you feel more prepared for the tougher sets ahead.<\/span><\/p>\n<p><b>#4) Include Additional Warm-up Sets, as Necessary, as You Continue Through Your Workout<\/b><\/p>\n<p><span style=\"font-weight: 400;\">After the first exercise, you may feel good enough to step right into the main sets of your next exercises. If you don\u2019t feel ready, then continue performing 1-2 easier sets as a warm-up for any additional exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re going to be lifting heavy weights, or just challenging yourself in general, it\u2019s still a good idea to do warm-up sets before you get to the main event.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So if you plan on doing a kettlebell deadlift:<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3859736\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/KB-Deadlift.gif\" alt=\"\" width=\"440\" height=\"248\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Deadlifts at a lighter weight, or a bodyweight good morning would help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3756809\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/good-morning.gif\" alt=\"Coach Staci showing you how to perform a good morning\" width=\"446\" height=\"251\" \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listen to your body as you go, and don\u2019t be afraid to add a warm-up set or two before every new exercise.<\/span><\/p>\n<p><b>For more on this subject, check out <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\"><b><i>How to Warm Up Before a Workout<\/i><\/b><\/a><b>.<\/b><\/p>\n<h2><\/h2>\n<h2><strong><a name=\"leg-day-no-weights\"><\/a>3 Ways to Challenge Your Legs Without Using Weights<\/strong><\/h2>\n<h2><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049063\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/resistance-bands.jpg\" alt=\"Five resistance bands in different colors\" width=\"637\" height=\"297\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/resistance-bands.jpg 2508w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/resistance-bands-300x140-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/resistance-bands-713x332-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/resistance-bands-768x358-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/resistance-bands-1536x716-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/resistance-bands-2048x955-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/resistance-bands-600x280-1.jpg 600w\" sizes=\"(max-width: 637px) 100vw, 637px\" \/><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re at home, you might have some weights around for your leg day workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Great!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you\u2019re away from home, like at an Airbnb, you might not.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t fret.<\/span><\/p>\n<p><b>Here are three ways to challenge your legs without weights:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pause variation:<\/b><span style=\"font-weight: 400;\"> this will make the movement <\/span><b>tougher<\/b><span style=\"font-weight: 400;\"> as we pause for a couple of seconds at a certain point in the exercise, usually at the bottom where the muscles are doing the most work.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Banded version:<\/b><span style=\"font-weight: 400;\"> this will make the movement <\/span><b>tougher<\/b><span style=\"font-weight: 400;\"> as we use bands to add resistance to the exercise. There are different exercise bands you can purchase, but we tend to like the thicker, closed-loop bands. They are much easier to pack for a road trip than a set of weights. <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-resistance-band-workout-how-to-train-with-exercise-bands\/\"><span style=\"font-weight: 400;\">You can learn more about resistance bands here.<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dynamic version:<\/b><span style=\"font-weight: 400;\"> this will make the movement <\/span><b>tougher <\/b><span style=\"font-weight: 400;\">as we add some speed to the exercise. This generally involves a jumping variation of a regular exercise, such as jumping squats or jumping split squats.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Now, sometimes we need to make exercises EASIER.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is generally done by performing an assisted variation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With an <\/span><b>assisted variation, <\/b><span style=\"font-weight: 400;\">we make the movement <\/span><b>easier<\/b><span style=\"font-weight: 400;\"> and generally involve holding onto something solid nearby &#8211; whether that\u2019s a countertop, chair, or wall.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4007021\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/Assisted-Split-Squat.gif\" alt=\"\" width=\"189\" height=\"336\" \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Assisted variations are also handy (hehe) for doing warm-ups. <a href=\"#leg-day-warm-up\">See above.<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, obviously, a simple way to make an exercise tougher is to add some weight to it. Let\u2019s talk about that next.<\/span><\/p>\n<h2><strong><a name=\"home-leg-day-weights\"><\/a>How to Use Weights at Home for Leg Day (Including Household Objects)<\/strong><\/h2>\n<h2><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049064\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/weight-racks.jpg\" alt=\"A row of dumbbells on a rack\" width=\"557\" height=\"233\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/weight-racks.jpg 2508w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/weight-racks-300x125-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/weight-racks-713x298-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/weight-racks-768x321-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/weight-racks-1536x642-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/weight-racks-2048x857-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/weight-racks-600x251-1.jpg 600w\" sizes=\"(max-width: 557px) 100vw, 557px\" \/><\/h2>\n<p><b>Adding any weight to an exercise will naturally make the movement tougher, as we have to move our bodyweight and this additional weight. <\/b><span style=\"font-weight: 400;\">You might have a small collection of weights and dumbbells at home that you can use, but we can also grab anything safe and stable for additional weight. We\u2019ll go over a few ideas below and it\u2019s something we bring up in this video:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Level Up Your Home Gym (9 Different Ideas)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/VgnbvBEBQWw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">As highlighted by Coach Matt in the video above, various household items can be repurposed for your home gym!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Picture yourself as a fitness MacGyver, but instead of building a helicopter with a crazy straw, a can of hairspray, and some bubble gum&#8230;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;re crafting a home gym!<\/span><\/p>\n<p><b>Consider these alternative fitness equipment ideas using everyday items:<\/b><\/p>\n<h3><span style=\"font-weight: 400;\">#1) Household Containers (Milk, Laundry)<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If it has a handle and can hold water, it can serve as a makeshift free weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another idea is to use an empty laundry detergent bottle, refilled with water. To make it lighter, adjust the water level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Want it even heavier? Use sand instead.<\/span><\/p>\n<h3><\/h3>\n<h3><span style=\"font-weight: 400;\">#2) Buckets<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">What&#8217;s designed to hold water and be lifted and carried?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A bucket!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With a bucket and your legs, you can perform a Romanian deadlift:<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3797422\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/bucket-deadlift.gif\" alt=\"If you have a bucket, and legs, you can do a Romanian deadlift.\" width=\"235\" height=\"417\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Like a jug, fill it with enough water (or sand) to match your strength. Take your time if you\u2019re using water, as it\u2019ll be likely to slosh out otherwise!<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">#3) Luggage and Backpacks<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your luggage might just be sitting in a closet right now. Or you might have a ton of extra bags or backpacks lying around.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So why not turn these into weights? Fill them with anything that can add a bit of heft.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Need some ideas? How about:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Books<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Canned goods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Laundry!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Take a stroll around your house; you&#8217;ll find plenty to add to make things challenging. (Just remember to keep it safe!)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that you have heavy luggage, deadlifts are a great option. You may find it a bit more challenging to lift than a traditional dumbbell or barbell too!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3797423\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/luggage-lift.gif\" alt=\"If you have luggage, you can do deadlifts.\" width=\"257\" height=\"457\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Most <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/sandbag-workout\/\"><span style=\"font-weight: 400;\">exercises with a sandbag<\/span><\/a><span style=\"font-weight: 400;\"> can be replicated with a suitcase filled with weight too. You could even just dive into the deep end and make a few sandbags yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And finally, a heavy backpack is great to wear for weighted squats, lunges, or step-ups.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><strong><a name=\"what-is-leg-day\"><\/a>What Exactly Is Leg Day?<\/strong><\/h2>\n<p><b>So what is this \u201cleg day\u201d, and why does everyone always seem to be skipping it?<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049065\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/hard-pass.gif\" alt=\"&quot;That&#039;s a hard pass&quot;\" width=\"280\" height=\"280\" \/><\/p>\n<p><b>Leg day isn\u2019t any more complex than dedicating an entire workout to the lower body.<\/b><span style=\"font-weight: 400;\"> This allows you to focus much more time and attention on it, than if you were working your leg exercises during a total body routine. (<\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\"><span style=\"font-weight: 400;\">Like something we outline here.<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Leg day also tends to be really, really HARD. Not only because we\u2019re recruiting the biggest muscles of the body to move around the most amount of weight, but the rest of the body usually also has to work and stabilize everything in the process.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3966301\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/06-Dumbbell-Squat.gif\" alt=\"\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"text-align: center;\"><i><span style=\"font-weight: 400;\">Lots more working than just the legs here!<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Now there\u2019s nothing right or wrong about having a dedicated leg day. This may or may not work with your current goals and situation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But whether you have an entire dedicated leg workout, or work total body with each session, training your legs is a must.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s because\u2026<\/span><\/p>\n<h2><\/h2>\n<h2><strong><a name=\"never-skip-leg-day\"><\/a>5 Reasons to Never Skip Leg Day<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049066\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/home-leg-day-workout.jpg\" alt=\"A man on a mat, about to do a leg workout\" width=\"696\" height=\"337\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/home-leg-day-workout.jpg 2507w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/home-leg-day-workout-300x145-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/home-leg-day-workout-713x346-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/home-leg-day-workout-768x372-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/home-leg-day-workout-1536x744-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/home-leg-day-workout-2048x993-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/home-leg-day-workout-600x291-1.jpg 600w\" sizes=\"(max-width: 696px) 100vw, 696px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">You may wondered:<\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">\u201c<\/span><b>Are training legs really that important?<\/b><span style=\"font-weight: 400;\"> I mean, I walk a lot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Isn\u2019t that good enough?\u201d<\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">My answer:<\/span><b> no.<\/b><span style=\"font-weight: 400;\"> Now go do some squats!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kidding (but seriously do some squats).<\/span><\/p>\n<p><b>Here are the benefits of doing leg day:<\/b><\/p>\n<ol>\n<li><b>Build a Beastly Base: <\/b><span style=\"font-weight: 400;\">Your legs are the powerhouse of your body, literally. Strong legs = better balance, improved athleticism, and a boost in everyday activities like climbing stairs or carrying groceries like a champ. Think of them as the foundation of your fitness empire!<\/span><\/li>\n<li><b> Calorie Crushing:<\/b><span style=\"font-weight: 400;\"> Leg workouts engage multiple muscle groups, making them calorie-burning machines. Squats, lunges, deadlifts \u2013 they all send your metabolism into overdrive, helping you sculpt a leaner, fitter you. Plus, the extra muscle mass you build burns more calories even at rest, meaning more calories burned while playing video games.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a>\u00a0<\/span><\/li>\n<li><b> Total Body Gains:<\/b><span style=\"font-weight: 400;\"> Forget the myth of isolated muscle groups. Leg workouts trigger a hormonal cascade throughout the whole body that benefits the rest of your muscles, leading to gains in upper body strength as well. Biceps? Triceps? They&#8217;ll be thanking you for those squats!<\/span><\/li>\n<li><b>Brain Booster: <\/b><span style=\"font-weight: 400;\">Exercise isn&#8217;t just about the body, it&#8217;s a friend to the brain too. Leg workouts increase blood flow to your head, delivering oxygen and nutrients that boost cognitive function and memory. So, next time you need to ace that presentation or remember where you parked the car (again), hit the gym and give your legs some love.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a>\u00a0<\/span><\/li>\n<li><b>Pain Prevention Powerhouse: <\/b><span style=\"font-weight: 400;\">Strong leg muscles are your body&#8217;s shock absorbers, protecting your joints and spine from injuries. So embrace the leg day life \u2013 your future self will thank you for it!<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a>\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Now, to answer your question:\u00a0<\/span><\/p>\n<h2><strong><a name=\"leg-day-walking\"><\/a>Can You Get Strong Legs Just by Walking?<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049067\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/walking.jpg\" alt=\"A man walking on a road\" width=\"849\" height=\"352\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/walking.jpg 2508w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/walking-300x125-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/walking-713x296-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/walking-768x319-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/walking-1536x638-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/walking-2048x850-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/walking-600x249-1.jpg 600w\" sizes=\"(max-width: 849px) 100vw, 849px\" \/><\/p>\n<p><b>While a brisk walk (or a run) is a fantastic way to stay active, improve your cardiovascular health, and boost your mood, it&#8217;s not quite the muscle-building superhero you might be hoping for. <\/b><span style=\"font-weight: 400;\">Think of it like a gentle tap on the shoulder compared to the full-on boot camp of squats and lunges. Challenging strength exercises, like the ones you see in this article, have a host of benefits you won\u2019t get walking and running.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">First off<\/span><\/span><span style=\"font-weight: 400;\">, they take the joints through a much bigger range of motion. The amount of movement in the knees and hips during a squat is significantly more than a walk. It\u2019s important to move our joints through these ranges of motion, so we can continue moving them well for years to come!<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">Next<\/span><\/span><span style=\"font-weight: 400;\">, this bigger range of motion means we\u2019re building strength in the muscles much more effectively than with a walk or a run. More strength will serve us well in anything we do &#8211; from sports to life.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">Lastly<\/span><\/span><span style=\"font-weight: 400;\">, this strength-building also puts enough stress on the body to build (or maintain) muscle and bone. The same can\u2019t be said for walking and running. Maintaining muscle and bone is vital as we age (and also pretty darn important when we\u2019re younger too!).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, while walking is excellent for the heart and a great foundation for a healthy lifestyle, don&#8217;t underestimate the power of adding some targeted strength training to unlock those hidden gains. Trust me, your legs will thank you for it!<\/span><\/p>\n<p><b>Oh, and if you are interested in walking more (a great idea in general), here\u2019s <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\"><b><i>The <\/i><\/b><b><i><del>Hobbit\u2019s<\/del>Nerd\u2019s<\/i><\/b><b><i> Guide to Walking<\/i><\/b><\/a><b>. <\/b><\/p>\n<h2><\/h2>\n<h2><strong><a name=\"leg-day-sore-muscles\"><\/a>How to Prevent Muscle Soreness From Leg Day<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049068\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/sore-legs.jpg\" alt=\"Someone on the ground, with a &quot;red&quot; leg that is sore.\" width=\"861\" height=\"283\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/sore-legs.jpg 2508w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/sore-legs-300x99-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/sore-legs-713x234-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/sore-legs-768x252-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/sore-legs-1536x505-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/sore-legs-2048x673-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/sore-legs-600x197-1.jpg 600w\" sizes=\"(max-width: 861px) 100vw, 861px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">First things first, let&#8217;s manage expectations.<\/span><b>\u00a0<\/b><\/p>\n<p><b>Soreness is a natural consequence of challenging your muscles &#8211; especially if you\u2019re coming back from a long break or trying something new. It&#8217;s like your body throwing a tiny temper tantrum because you dared to ask it to get outside its comfort zone.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">So maybe reframe this as your muscles whispering, &#8220;Hey, we just leveled up!&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, that doesn&#8217;t mean we gotta roll around in agony the day after. We can outsmart the soreness a bit with some clever strategies.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Step 1) Pre-Workout Prep<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm up like nobody&#8217;s watching:<\/b><span style=\"font-weight: 400;\"> Get your blood pumping with some easy movements like leg swings or marching. Think of it as waking up your muscles before they get thrown into the gladiator arena. We covered a warm-up at the top of this article (found here), but we also have a <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\"><span style=\"font-weight: 400;\">complete guide that covers different warm-up routines<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydrate!:<\/b><span style=\"font-weight: 400;\"> Water is your post-workout soreness BFF. Hydrating properly can lessen discomfort and safeguard your joints and muscles. It works by maintaining the flexibility of the cartilage, kind of like giving them a regular dose of TLC. Fill up before, during, and after your leg day adventure. Think of it as internal lubrication for those tired warriors.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Step 2) During Your Workout<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Form is your fortress:<\/b><span style=\"font-weight: 400;\"> Don&#8217;t ego-lift, my friend. Use proper form to target the right muscles and avoid injury. If you find an exercise too challenging, then adjust to another variation. We\u2019re trying to slowly build a castle here, and proper form is how we make sure all the rocks go in the right places.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive overload, not extreme overload:<\/b><span style=\"font-weight: 400;\"> Push yourself, but listen to your body. Don&#8217;t go from \u201cI never work out\u201d to \u201csquat champion\u201d in a day. Your muscles need time to adapt and build strength. Increasing the amount of work you do too drastically is a surefire way to have some debilitating soreness from your workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Variety is the spice of leg life: <\/b><span style=\"font-weight: 400;\">Different exercises target different muscle fibers within your legs. Squats primarily engage quads, while lunges hit hamstrings and glutes more prominently. By mixing things up, you ensure all muscle groups get challenged, and one area isn\u2019t beaten up relentlessly (and incredibly sore the next day). Working different exercises also leads to more balanced and overall leg development.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now, Step 3 is going to get us into \u201cactive recovery.\u201d Basically, what to do AFTER your leg day workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But let\u2019s dive into a new section for that.<\/span><\/p>\n<h2><\/h2>\n<h2><strong><a name=\"leg-day-after\"><\/a>What Workout to Do AFTER Leg Day? (5 Ideas)<\/strong><\/h2>\n<h2><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049069\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/foam-roller.jpg\" alt=\"A man using a foam roller\" width=\"885\" height=\"322\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/foam-roller.jpg 2508w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/foam-roller-300x109-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/foam-roller-713x260-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/foam-roller-768x280-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/foam-roller-1536x559-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/foam-roller-2048x746-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/foam-roller-600x218-1.jpg 600w\" sizes=\"(max-width: 885px) 100vw, 885px\" \/><\/h2>\n<p><span style=\"font-weight: 400;\">To recover from an intense leg day workout, there are a few things we can do. Some of these things can be done right after our workout, while others can be prioritized the next day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some ideas:<\/span><\/p>\n<p><b>#1) Cool Down<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Avoid the post-workout slump with a gentle cooldown. Light activity like walking or jogging helps pump blood through your working muscles, preventing them from feeling like overinflated balloons. This can reduce lactic acid buildup, a major contributor to muscle soreness.<\/span><\/p>\n<p><b>#2) Foam Rolling<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Foam rolling is your secret weapon for releasing tension and improving blood flow in those tired legs, especially in your quads, hamstrings, and glutes. Think of it as giving your muscles a mini massage after a workout. Studies show that foam rolling can help increase blood flow to the treated area, potentially aiding in faster recovery and reducing muscle soreness.<a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a>\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, it&#8217;s not a battle \u2013 listen to your body and apply gentle pressure. We\u2019re trying to relax the muscles a bit, not beat them down into submission.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a routine you can run through if you have a roller handy:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Use A Foam Roller | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ny94WcdxMUg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">For more, check out our guide <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-use-a-foam-roller-step-by-step-guide\/\"><i><span style=\"font-weight: 400;\">How to Use a Foam Roller (Step by Step)<\/span><\/i><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><b>#3) Re-Fuel!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Soon after your workout, replenish your energy stores with a delicious blend of protein and carbs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of meals like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein smoothie with banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt with berries and granola<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat wrap with turkey and avocado\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Studies show that consuming protein and carbs soon after a workout optimizes muscle recovery and growth.<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a>\u00a0<\/span><\/p>\n<p><b>#4) Motion is Lotion!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is a favorite saying we have around here. It means to move around nice and easy, anyway that you can! This might mean a light walk, or a yoga session, or even a set or two of yesterday\u2019s exercises at an easy level. Look to get the joints and muscles through as big a range of motion as you can.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is often the exact opposite of what many people do the day after leg day &#8211; which is to sit around for days and wait for the soreness to subside. You\u2019ll feel much better and be able to tackle your next workout a lot sooner if you remember to keep moving around!<\/span><\/p>\n<p><b>#5) Sleep<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t underestimate the power of sleep! Aim for 7-8 hours of quality shut-eye to allow your muscles to repair and rebuild. As we cover in our <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\"><b><i>Guide to a Goodnight\u2019s Rest<\/i><\/b><\/a><span style=\"font-weight: 400;\">, sleep is like magic for your body \u2013 it&#8217;s when the real growth and progress happen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more tips on activities to do after your leg day workout, check out <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\"><i><span style=\"font-weight: 400;\">The Nerd\u2019s Guide to Active Recovery<\/span><\/i><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><strong><a name=\"leg-day-schedule\"><\/a>What\u2019s the Best Day for Leg Day? (When to Schedule Leg Day)<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049070\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/calendar-scaled-1.jpg\" alt=\"A much of calendar months in a row\" width=\"927\" height=\"279\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/calendar-scaled-1.jpg 2560w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/calendar-300x90-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/calendar-713x215-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/calendar-768x231-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/calendar-1536x463-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/calendar-2048x617-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/calendar-600x181-1.jpg 600w\" sizes=\"(max-width: 927px) 100vw, 927px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to scheduling your leg day, there\u2019s no one-size-fits-all solution. It\u2019s all about finding what works best for your schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that being said, here are some things to consider when scheduling Leg Day:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>When you have the most time. <\/b><span style=\"font-weight: 400;\">Working legs is tough and takes time to warm up and go heavy in your sets, as compared to the upper body. While we still recommend getting in your leg workouts even if you have a busy schedule, IF you have a choice then look to line up your leg day with the day of the week that gives you the most available time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Post rest day for a fresh attack. <\/b><span style=\"font-weight: 400;\">To maximize muscle engagement, potentially schedule your leg day workout after a rest day. That way you\u2019re feeling recovered and ready to put in the hard work.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid pulling exercises the day before.<\/b><span style=\"font-weight: 400;\"> Often when someone is doing a dedicated leg day, they\u2019ll work their upper body on the other days of the week. With these upper body workouts, it\u2019s also common for people to break up the exercises into pushing and pulling workouts. Because we often have to grab and hold weights or bands for our leg day workouts, it\u2019s better to avoid scheduling leg day the day after your pulling workouts.\u00a0 The grip will be tired and it may affect what you can lift.<\/span><\/li>\n<\/ol>\n<p><b>So there you have it, my friend! <\/b><span style=\"font-weight: 400;\">The leg day gauntlet has been laid, but how you choose to conquer it is entirely yours.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may find a dedicated leg day to work best for you &#8211; allowing you to really focus on each exercise and push really hard. Or you may find that a total body workout &#8211; hitting legs and upper body in the same session &#8211; works much better for your schedule and your goals. There are no right and wrong answers here.<\/span><\/p>\n<p><b>Remember, the Nerd Fitness Rebellion isn&#8217;t about rigid rules, it&#8217;s about experimenting, finding what lights your training fire, and making progress toward your goals while having fun.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">And if you\u2019re looking for even more help in building your workout, don&#8217;t forget to check out our guide on crafting the perfect personalized workout plan: <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\"><b><i>How to Build a Workout Routine<\/i><\/b><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019ll help you incorporate your new leg day routine into a complete workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now go forth, nerdy warriors! Conquer leg day, conquer your workouts, and conquer the world, one step, squat, and lunge at a time!<\/span><\/p>\n<p><b>-Coach Jim<\/b><\/p>\n<p><b>PS <\/b><span style=\"font-weight: 400;\">&#8211; This is my favorite leg day meme:<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4049061\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/12\/leg-day-workout.gif\" alt=\"&quot;Leg Day Be Like&quot; with Jim Carrey yelling at the arrows in his legs.\" width=\"477\" height=\"307\" \/><\/p>\n<p><span style=\"font-weight: 400;\">###<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Photo Souce: faithie\/123RF.COM, liudmilachernetska\/123RF.COM, olyasolodenko\/123RF.COM, vetertravel\/123RF.COM, lightfieldstudios\/123RF.COM, gabort71\/123RF.COM, dmitrygalilo\/123RF.COM, kwangmoo\/123RF.COM<\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">Here\u2019s a study showing strength training\u2019s impact on metabolic health.<\/span><\/a><span style=\"font-weight: 400;\"><a href=\"#refmark-1\"><\/a><\/span><\/li>\n<li id=\"footnote-2\" class=\"fn-text\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30838520\/\"><span style=\"font-weight: 400;\">Here\u2019s a study showing strength training\u2019s impact on cognitive function<\/span><\/a><span style=\"font-weight: 400;\">.<a href=\"#refmark-2\"><\/a><\/span><\/li>\n<li id=\"footnote-3\" class=\"fn-text\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31850826\/\"><span style=\"font-weight: 400;\">Here\u2019s a study on the role of strength training and pain prevention<\/span><\/a><span style=\"font-weight: 400;\"><a href=\"#refmark-3\"><\/a><\/span><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">The study on <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4587678\/\"><span style=\"font-weight: 400;\">foam rolling and muscle soreness is right here<\/span><\/a><span style=\"font-weight: 400;\">.<a href=\"#refmark-4\"><\/a><\/span><\/li>\n<li id=\"footnote-5\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6019055\/\"><span style=\"font-weight: 400;\">This article from Nutrition Review takes an in-depth look.<\/span><\/a><span style=\"font-weight: 400;\"><a href=\"#refmark-5\"><\/a><\/span><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/leg-day-home-workout\/\">The (Best) 20-Min Leg Day Workout for Home<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the biggest questions we get from everyone is \u201cHow do I work my legs at home?\u201d After all, challenging the legs with barbells, dumbbells, and machines at the gym is easy. We can just continue to add weight to our exercises until our legs look like tree trunks. But if we want to [\u2026]<br \/>\nThe post The (Best) 20-Min Leg Day Workout for Home first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":16028,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/16026"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=16026"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/16026\/revisions"}],"predecessor-version":[{"id":16113,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/16026\/revisions\/16113"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/16028"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=16026"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=16026"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=16026"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}