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Ah, leg day. Nobody likes leg day , why you ask, its damn hard and too often leads to D.O.M.S. Yes that annoying pain that we get after we feel the burn in the legs

Its simple really leg day is no one\'s favourite gym session. The reasons for that are simple, but enduring: your legs are big, so training them is exhausting; no one posts legs pics to Instagram; and there\'s only a few moves that work them properly, so it gets boring fast.

We can\'t help you with the first two, but we\'ve got some issues with point three. Like any muscle, there are hundreds of ways to train your legs, from big compound lifts to explosive movements that build speed and power. Unlike, say, your biceps, your legs can travel in multiple planes and feature a trio of big joints (hips, knees and ankles), which is why the best leg exercises are often complex, total-body moves like Olympic lifts. Yes, that means you need to exert more energy to move more weight, but you also get the satisfaction of shifting properly big lumps of metal.

These, then, are some of our favourites, picked by expert trainers. These leg exercises are guaranteed to build a stronger, more powerful lower-body, without ever getting boring. That you\'ll look better in shorts is just a bonus.


Bodyweight leg exercises

A barbell is a wonderful thing, but squatting big weights isn\'t the only route to stronger legs. In fact, if you\'re new to training, it\'s generally the quickest way to the chiropractor\'s office. All you actually need is you (just check out Arnold Schwarzenegger\'s bodyweight workout if you don\'t believe us). All of these moves can be done with weight, but it\'s best to start with bodyweight versions – that way you can drill the movements before you try them with a barbell on your back, or dumbbells in your hands. It also means there\'s no excuse to skip legs day, even if you can\'t get to the gym.


Bodyweight squat










bodyweight squat

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\"Squats are one of the most foundational movements to master if you really want to build full body strength,\" says Pelé Zachariah, Nike ambassador and head trainer at Rowbots. Start with your feet slightly more than shoulder-width apart, with your toes pointing slightly out. Keeping your weight on your heels, push your hips back and bend your knees, as if you were sitting on a chair, until your thighs are at least parallel with the floor. Pause briefly, then squeeze your glutes and explode your hips forward, to push yourself back t