The Importance of Leg Day – How to Get A Real Total Body Workout

Most of the time, men forget to do lower body workouts since there’s so much focus on toning the upper body that it’s easy to forget that your legs need action as well. Although most women focus on improving their looks from the waist up, such as toning their abs or getting their lip fillers, for men having a powerful lower body is vital to optimal performance.

Guys, remember, you need to incorporate ‘leg days’ in your workout schedule to build three-dimensional muscle in your legs and achieve an overall toned and healthy body.

Below are some of the benefits you can enjoy when working out your lower body—plus great leg exercises to try.

Improve Functional Skills

When you implement a balanced lower body workout into your workout routines, you’ll build up your overall strength to the next level, allowing you to move a lot better. After all, you use your legs all the time, from walking upstairs to standing at work, so dedicating some time to your legs helps your body work in unity, improving strength, power, and stability.

Faster Weight Loss

Building muscles can speed up one’s metabolism, helping you burn more fat. You can achieve this by having a higher basal metabolic (BMR) rate via increasing your muscle mass. Since the muscles in your legs and buttocks are the largest in your body—toning them can help you burn more calories by increasing your BMR. Don’t skip leg day to reduce your overall body fat and improve physical performance.

Improves Form and Athleticism

As mentioned, the legs are one of the biggest muscles in the body, so regularly training them can reduce your risk of injury. Plus, it enhances your range of motion in other muscles, providing more efficient workouts and better results. Plus, it can help you become a better athlete in different sports and fitness, thanks to your overall strengthened body foundation.

Now that you know the importance of leg day to attain overall better health and fitness conditions, here are the best exercises to try.

Anterior Squat

A basic squat is a full-body exercise that tones most of your body, predominantly on your buttocks, quads, hamstrings, hips, thighs, and legs. They can improve your overall strength, producing an ‘anabolic’ environment that helps you build muscles faster and more efficiently.

When doing a squat, make sure to keep a proper form to get all the benefits. Do this by keeping your feet a little wider than your shoulders. When lowering yourself, ensure you’re maintaining a sitting ‘right-angle’ position—then drop your glutes and slowly go back to your initial stance. It’s best to do three sets of 12 to 15 reps of basic squats and other variations you may like.



Lunges are a fantastic all-around leg workout that builds up strength while toning your body, particularly on your legs, butt, and core. It can also help with posture and range of motion.

Remember to begin with your chin and chest up. Take a step forward, and drop it straight down while exhaling—then push yourself back to your initial position and repeat the movement. Do 3 to 4 sets of lunges of 15 to 20 repetitions per leg.


Since deadlifts are mostly done with your legs, it helps you build more power in nearly every muscle in your lower body, toning your legs and improving your endurance. You’ll need a barbell for this exercise.

To start, stand in front of your barbell with your feet and shoulders apart and toes rotated out. Sit back into your hip and lift your chest upwards, bend forward and grip the barbell and lift it little by little while keeping your straight back up to your groin area and go back to your initial position—slowly. Do 3 to 5 reps for the best results.

Although leg day may not be your favorite gym routine, it’s vital to dedicate time to your legs to achieve significant gains and balanced health benefits—helping you achieve an overall toned and healthier body. Plus, the exercises mentioned can give you a great kick start to your leg day routines.

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