The Best Training Routine for Building Strong, Solid Legs

Some exercises to deliver a great lower build

For both men and women, strong legs are essential—not just for aesthetics but also for overall strength, balance and injury prevention.

A well-structured leg training routine should focus on compound movements, isolation exercises and progressive overload to develop power, endurance and definition.

In the following advice, I outline the best training routine for building strong, solid legs, along with practical tips for maximising your results in the gym.

Why Focus on Leg Training?

Your legs are made up of some of the largest and most powerful muscle groups in the body, including:

• Quadriceps (front of the thigh) – essential for knee extension and movement.

• Hamstrings (back of the thigh) – responsible for knee flexion and hip extension.

• Glutes (buttocks) – crucial for hip stability, power and athletic performance.

• Calves (lower leg) – key for ankle stability and explosive movement.

A balanced leg workout strengthens these muscles collectively, leading to improved sports performance, reduced risk of injury and better overall movement efficiency.

The Best Leg Training Routine

A solid leg workout should combine compound exercises (which work multiple muscle groups) with isolation exercises (which target specific muscles).

Workout Plan: Strength, Size and Definition

Perform this leg day routine 1-2 times per week, allowing adequate recovery between sessions.

1. Barbell Back Squat – 4 Sets of 6-10 Reps

The king of all leg exercises, squats engage the quadriceps, hamstrings, glutes and core.

• How to Perform:

  
  

  • Stand with feet shoulder-width apart.

  • Lower yourself by bending at the knees and hips until thighs are at least parallel to the floor.

  • Drive back up through your heels.

    
    

• Why It Works: Squats stimulate muscle growth by engaging multiple leg muscles at once.

  
  

2. Romanian Deadlifts – 3 Sets of 8-12 Reps

A key movement for targeting the hamstrings and glutes, Romanian deadlifts also strengthen the lower back.

• How to Perform:

  
  

  • Hold a barbell or dumbbells at hip level.

  • Hinge at the hips while keeping a slight bend in the knees, lowering the weight until you feel a stretch in your hamstrings.

  • Return to the starting position by driving your hips forward.

    
    

• Why It Works: Strengthens the posterior chain, improving athletic performance and preventing lower back pain.

  
  

3. Bulgarian Split Squats – 3 Sets of 10-12 Reps Per Leg

This single-leg exercise enhances balance, glute activation and overall leg development.

• How to Perform:

  
  

  • Place one foot on a bench behind you.

  • Lower into a lunge position until your front thigh is parallel to the floor.

  • Push through your front heel to return to standing.

    
    

• Why It Works: Improves stability and unilateral strength, helping correct muscular imbalances.

  
  

4. Leg Press – 3 Sets of 10-12 Reps

A great way to add volume without putting excessive strain on the lower back.

• How to Perform:

  
  

  • Sit in the leg press machine and place feet shoulder-width apart on the platform.

  • Lower the platform until your knees are at a 90-degree angle.

  • Push back up through your heels.

    
    

• Why It Works: Focuses on quadriceps development while minimising spinal load.

  
  

5. Seated Hamstring Curls – 3 Sets of 12-15 Reps

This isolation exercise directly targets the hamstrings.

• How to Perform:

  
  

  • Sit in the hamstring curl machine and position your legs under the padded bar.

  • Curl the weight towards you, squeezing your hamstrings.

  • Slowly return to the starting position.

    
    

• Why It Works: Helps develop hamstring strength and prevents quad dominance, which can lead to knee injuries.

  
  

6. Standing Calf Raises – 4 Sets of 15-20 Reps

To build strong, defined calves, high reps and controlled movements are essential.

• How to Perform:

  
  

  • Stand on the edge of a raised surface with your heels hanging off.

  • Press onto the balls of your feet, lifting your heels as high as possible.

  • Lower back down slowly.

    
    

• Why It Works: Strengthens the gastrocnemius and soleus, improving ankle stability and explosive power.

  
  

Progression Tips: Maximising Your Leg Gains

• Progressive Overload: Aim to increase weights or reps each week to continue building strength and size.

• Rest and Recovery: Allow 48 hours between leg workouts to enable muscle repair.

• Nutrition: Support leg training with adequate protein and carbohydrate intake for muscle recovery and growth.

• Mobility Work: Stretching and foam rolling can help maintain flexibility and reduce soreness.

A strong pair of legs is the foundation of total-body strength and athletic performance. By incorporating compound and isolation exercises, training consistently and focusing on progressive overload, both men and women can build solid, well-defined legs.

For personalised training programmes and expert guidance, get in touch.

Julien