(Photo by Sgt. Aaron Rooks)

In the fitness world, there are too many people who regularly skip one of the most essential workout sessions of the week: leg day. There are plenty of gym patrons that show up to the weight room looking a little too top-heavy.

It might not sound like a big deal at first but, over time, you'll begin to look quite misshapen.


Training your legs at least once a week burns a ton of calories, increases testosterone levels, and has been known to boost your libido.

So, that's cool.

Although many of us dread having weakened, sore legs at the end of a brutal lower-limb workout, it's best to just suck it up for a little bit and do what needs to be done. Before you start any leg workout, properly warm up with at least five to ten minutes of lower-impact cardio to get the blood pumping. Also, always remember to wear a lift-belt to properly protect your lower back when needed.

Let's get started.

1. Stiff-leg deadlift

With a manageable weight loaded on a straight bar, position your feet about shoulder-length apart and lift upward, nearly locking out your knees. Once your body is erected, slowly lower the weight back down towards the floor while keeping your legs straight.

Make sure you squeeze your glutes and leg muscles at the peak of the lift.

2. Close stance dumbbell front squat

First, position your legs in a narrow stance with your toes pointed slightly outward. Hold a properly weighted dumbbell in your hands at chest level, keeping your elbows to your sides. Then, begin the rep by lowering your hips in a squatting motion.

Once your thighs dip below your knees, slowly rise back up, remembering to squeeze your glutes and leg muscles throughout to achieve maximum burn.

3. Front squats

Rest a straight bar atop your chest and keep your feet spread roughly shoulder-width apart. Next, lower your hips in a squatting motion while keeping your back straight. Once your upper leg is parallel with the deck, slowly rise back up to the starting position.

As always, remember to squeeze your glutes and leg muscles when you reach the lowest point of the movement.

4. Leg press

After loading a manageable weight, sit into the recommendation position, unlock the machine, and allow the weights to press down toward your body. Once your knees get close to your chest, push the weight back up to its original position by extending your legs.

It's that easy.

5. Seated leg curl

After choosing a manageable weight, sit into the recommendation position, contract your hamstrings, and curl the weight downward. Squeeze your glutes and leg muscles as you successfully curl the weight downward and then return to the original position.

Now, go out and grow those freakin' legs!