{"id":83741,"date":"2025-12-10T06:43:22","date_gmt":"2025-12-10T06:43:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83741"},"modified":"2025-12-10T06:43:22","modified_gmt":"2025-12-10T06:43:22","slug":"best-leg-day-routine","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/","title":{"rendered":"The Best Leg Day Routine at Home with Dumbbells"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#What_Is_the_Best_Split_to_Build_Leg_Muscle\" >What Is the Best Split to Build Leg Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#What_Muscle_Makes_Your_Legs_Look_Bigger\" >What Muscle Makes Your Legs Look Bigger?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#What_Is_the_Best_Leg_Day_Routine\" >What Is the Best Leg Day Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#Killer_Exercises_to_Build_Leg_Muscles_at_Home\" >Killer Exercises to Build Leg Muscles at Home<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#Is_3_Leg_Days_a_Week_Too_Much\" >Is 3 Leg Days a Week Too Much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#What_Are_the_Biggest_Leg_Day_Mistakes\" >What Are the Biggest Leg Day Mistakes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#How_Do_I_Know_if_Im_Overtraining_My_Legs\" >How Do I Know if I&#8217;m Overtraining My Legs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#Which_muscle_is_easiest_to_grow\" >Which muscle is easiest to grow?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#What_exercise_gives_you_bigger_legs\" >What exercise gives you bigger legs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#What_is_the_king_of_leg_exercises\" >What is the king of leg exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#Are_higher_reps_better_for_legs\" >Are higher reps better for legs?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Fitness trainers have harped on the importance of leg workouts &#8211; training your lower body offers benefits for your core, posture, and daily movements. Burning out your legs and glutes is a good way to improve your mobility and performance &#8211; the stronger they are, the easier it gets to complete difficult workouts.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Leg_Day_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today, you\u2019re going to devote your time to the best leg day routine at home with dumbbells. It\u2019s perfect for newbies or more experienced challengers who can hardly find the time for an additional commute to the gym or other fitness facilities.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re feeling jazzed about a workout, it\u2019s time for you to wear comfy clothes, lay the mat, and jump right into the strength-building exercises. The following routine can be used alongside other lower-body routines if you happen to have a few exercises that you currently love to do.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep reading this review to also discover the biggest leg day mistakes and how to know if you\u2019ve overtrained your legs.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Split_to_Build_Leg_Muscle\"><\/span><b>What Is the Best Split to Build Leg Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best split to build leg muscle at home rounds up lower- and upper-body workouts. Here\u2019s the sample of a four-day split:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: Full-body strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: Lower-body squat dominant (quad focus)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: Upper-body isolation exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5: Lower-body hinge dominant (hamstring + glutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weekend: Active rest (brisk walking, stretching, or yoga).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Depending on the day, the variety of exercises may shift.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2023 study found that both weighted and bodyweight whole-body training could induce muscle hypertrophy in the thighs (<\/span><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/10.1113\/EP090655\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Resistance training helps induce muscle hypertrophy (<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/9\/1\/9\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), but it works best when you train all the muscles in your entire body rather than just focusing on one section.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Leg_Day_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77181\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-low-lunge-yellow-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-low-lunge-yellow-1024x576.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-low-lunge-yellow-300x169.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-low-lunge-yellow-768x432.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-low-lunge-yellow-1720x968.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-low-lunge-yellow.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscle_Makes_Your_Legs_Look_Bigger\"><\/span><b>What Muscle Makes Your Legs Look Bigger?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your quads (front thighs) and hamstrings, glutes, and calves are the primary muscles that make your legs look bigger.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quadriceps: <\/b><span style=\"font-weight: 400;\">The muscles on the front of your thighs. These include the rectus femoris, vastus intermedius, and vastus lateralis. They help extend and straighten your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hamstrings:<\/b><span style=\"font-weight: 400;\"> Located at the back of your thighs, they are made of several muscles, including the biceps femoris, semimembranosus, and semitendinosus. They bend your knees and assist with knee extension.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calves:<\/b><span style=\"font-weight: 400;\"> The muscles on the back of your lower legs, including the gastrocnemius and the soleus muscles. The gastrocnemius is the large muscle that gives a good definition to the lower leg. They support ankle stability and movement.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glutes:<\/b><span style=\"font-weight: 400;\"> The glutes are your butt muscles &#8211; gluteus maximus, medius, and minimus (<\/span><a href=\"https:\/\/www.hss.edu\/health-library\/move-better\/guide-to-leg-muscles\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Glutes provide hip stability, power, and strength.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Leg_Day_Routine\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Leg_Day_Routine\"><\/span><b>What Is the Best Leg Day Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best leg day routine to build muscle at home typically includes 5 to 7 exercises that target all movement patterns of the lower body. The human body moves in a number of different ways and a great goal to have is to be strong in all of these movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These workout sessions can have a specific focus such as a quad focus session where you\u2019re working on building strength in the quadriceps. For this, you\u2019ll need to focus on squatting movements and knee extension. For a hamstring\/glute focus, you\u2019ll work on hinge movements and knee extension. This could be a glute bridge or a deadlift. An active warm-up primes your muscles for the exercises, while a gentle stretch helps boost recovery.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Leg_Day_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70452\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A simple warm-up routine you need to do before each workout:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Cat-Cow Stretch: <\/b><span style=\"font-weight: 400;\">Start in tabletop position (hands under shoulders and knees under hips). Exhale and round your spine into a cat. Inhale, arching your back into a cow. Perform 5-10 reps.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Arm Circles: <\/b><span style=\"font-weight: 400;\">Circle both arms in one direction for 30 seconds and in the counterclockwise motion for another 30 seconds.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Full-Body Bent Stretch: <\/b><span style=\"font-weight: 400;\">Step into a kneeling lunge with your left foot forward and right leg straight behind you. Place your right hand on the floor and bring your left elbow down inside your left foot. Twist to the left while lifting your left arm toward the ceiling. Return to the start, which counts for 1 rep. Perform 6 repetitions on each side.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>90\/90 Hip Switch: <\/b><span style=\"font-weight: 400;\">This movement is all about 90-degree angles. Sit with your legs wide and hands behind you. Bend both knees and have one leg in front of your body and one leg behind. The bottom of the front foot will be in line with the shin of the trailing leg. You\u2019ll notice a 90-degree angle between your front knee and trailing knee. From here, you\u2019ll drop stacked knees to the right, then to the left &#8211; that\u2019s 1 rep. Do 10 reps per side.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Hip Rotation: <\/b><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart and your hands on your hips. Begin making slow, controlled circles with your hips. Keep your upper body still and focus on smooth movement. Switch directions.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-women\/\">6 Compound Exercises for Women to Build Strength and Transform Their Bodies<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Killer_Exercises_to_Build_Leg_Muscles_at_Home\"><\/span><b>Killer Exercises to Build Leg Muscles at Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip thrusts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/what-do-wall-sits-do\/\"><span style=\"font-weight: 400;\">Wall sits<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstring curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted calf raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side-lying leg raises<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Hip Thrusts<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Proper performance:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your upper back against the chair, bench, or any other sturdy surface. Make sure your shoulder blades rest on the edge as you lean back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and plant your feet flat on the floor. Keep your shins vertical at the top of the movement.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one or two dumbbells on your hips &#8211; hold with both hands.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels, lifting your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze at the top, creating a straight line with your body. Keep your core tight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 seconds and lower your hips toward the floor until they almost touch.\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Wall Sits<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Proper performance:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your back against a wall and your feet about 1-2 feet in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide down the wall as if sitting in a chair until your knees are bent at 90\u00b0.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back flat against the wall, your chest up, and weight in your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for up to 1 minute and release.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Leg_Day_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69517\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-5-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Romanian Deadlifts<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Proper performance:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart and your knees slightly bent. Hold dumbbells in both hands, with your arms relaxed by the front of your quads. This is the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge forward at your hips and bend your knees slightly to push your butt way back. Slowly lower the weight along your shins, keeping your back flat and your core engaged. Make sure your torso is almost parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to stand up straight and return to the starting position. Keep the weight close to your shins as you pull it up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top and squeeze your butt. This is 1 rep.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Hamstring Curl<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Proper performance:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on a mat, extend your legs, and support your chest with your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp a dumbbell securely between your feet by placing it upright on the ground between your feet\/ankles. You\u2019ll then squeeze your feet together around the middle\/end of the dumbbell. Here, the bottom of your feet will touch one end of the dumbbell and the dumbbell will be secured between your feet. Make sure to hold this squeeze throughout the movement. This is your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl your legs up toward your butt, remembering to engage your glutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower back to the starting position. This counts for one repetition.\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Bulgarian Split Squat<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Proper performance:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand a couple of feet in front of a sturdy bench or chair with a pair of dumbbells in front of you and to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach one leg back and place the top of your rear foot on the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin to shift your front foot forward until you feel stable. Your front leg should be at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your chest tall, bend your front knee and lower straight down to grasp the dumbbells with each hand. Your back knee should move toward the floor while your front shin should stay mostly vertical.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your front heel to stand back up, keeping your balance steady.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is the upward phase of the first repetition. You\u2019ll then repeat this movement, but hold the dumbbells in your hands the entire time. It\u2019s best to position your body properly before grabbing the dumbbells.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Reverse Lunges<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Proper performance:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with a dumbbell in each hand, your core engaged, chest up, and shoulders back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a large step backward with your right leg, landing on the ball of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending both knees until your back knee is almost touching the floor and your front shin stays mostly upright.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep most of your weight centered in your front heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your front leg to return to the standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Leg_Day_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82935\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-2-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Weighted Calf Raises<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Proper performance:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart. Hold both dumbbells at your sides. Keep your core tight and your posture tall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pressing into the balls of your feet, lift your heels off the floor as high as possible.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the top position for 3 seconds or so, and flex your calves.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your knees soft, not locked.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your heels down and repeat for up to 12 repetitions.\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Side-Lying Leg Raises<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Proper performance:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side with your legs stacked and your head supported on your arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift the top leg upward as high as you comfortably can and lower it back down with control.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps in a slow motion, keeping your movements smooth to engage the outer thigh and glute medius.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Leg_Day_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69652\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-9-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-9.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-9-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-9.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-9-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Number of sets: We believe that the best leg day for mass involves 3 to 4 sets of each exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Number of reps: The number of repetitions may vary individually for each person and could vary depending on the movement. However, a good rule of thumb is to try to stick to around 8 to 12 repetitions, ideally with a weight that makes the final few reps feel challenging.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest in between: Rest for around 20 seconds between exercises and up to 45 seconds between sets.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note: The exact number of sets, rest periods, and reps will ultimately depend on your goals. Beginners can start with 3 sets of 8-12 reps, while more advanced practitioners who are aiming to build muscle mass may do three to five sets with heavier weights.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\">If you&#8217;re curious about the <a href=\"https:\/\/betterme.world\/articles\/no-squat-leg-workout\/\">no squat leg workout<\/a>, check out our earlier article.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Leg_Day_Routine\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p><b>Cool-Down Routine:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing forward fold: Hinge at your hips, reaching toward your toes. Relax your neck and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cat-cow stretch: Get on your hands and knees, alternating between arching and rounding your back to release your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip flexor stretch: Step into a low lunge, gently push your hips forward to stretch the front of your hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated hamstring stretch: Get in a seated position, extend one leg forward, and reach toward your toes, keeping your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder stretch: Bring your left arm across your chest, using your right arm to pull it closer to stretch your shoulder.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/30-day-muscle-building-workout-plan-at-home-2\/\">30-Day Muscle-Building Workout at Home Made Simple<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_3_Leg_Days_a_Week_Too_Much\"><\/span><b>Is 3 Leg Days a Week Too Much?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doing leg days three times a week is generally okay. However, it\u2019s important to contact a medical professional before getting started on any new form of exercise. You may have preexisting conditions that would prevent you from exercising, and it\u2019s best to make sure you\u2019re safe before starting a grueling workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also recommended that you leave 24 to 48 hours between workouts for your muscles to recover (<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/certified\/may-2024\/8630\/mastering-the-art-of-the-split-routine\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re feeling sore from a previous workout, it\u2019s generally advised not to perform another leg workout, particularly <a href=\"https:\/\/betterme.world\/articles\/high-intensity-leg-workouts\/\">high-intensity leg workouts<\/a>. Opt instead for active recovery such as walking, cycling, or general mobility work. Rest is just as important as exercise, but sometimes even just a little extra movement is what your body truly needs to feel like itself again.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re a newbie and you\u2019re starting your journey with weighted training, we\u2019d advise that you commit to either 2 leg sessions and 2 upper-body sessions per week or three days of full-body training. You\u2019ll gradually increase both your frequency and volume.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\">For more details about the <a href=\"https:\/\/betterme.world\/articles\/best-leg-workout-for-mass\/\">best leg workout for mass<\/a>, take a look at our prior publication.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Leg_Day_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69579\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-17-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-17.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-17-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-17.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-17-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Biggest_Leg_Day_Mistakes\"><\/span><b>What Are the Biggest Leg Day Mistakes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Even if you\u2019re training at home, it\u2019s essential to maintain proper form and technique. Here are the biggest leg day mistakes you should avoid:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You don\u2019t do enough volume: If you do too few sets or reps, your muscles aren\u2019t stressed enough to induce hypertrophy. Greater volume helps to enhance muscle mass (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2022.857555\/full\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This is particularly applicable to intermediate and advanced trainees who need to scale sets and repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You don\u2019t use a full range of motion: Your legs grow best when they\u2019re trained in the stretch. Training muscles in the stretched position stimulates more growth (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/363810690_Partial_vs_full_range_of_motion_resistance_training_A_systematic_review_and_meta-_analysis\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). To build bigger legs, focus on achieving a full range of motion and proper stretching under tension.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You skip compound movements: Such moves engage multiple muscle groups at the same time (Romanian deadlifts, squats, or leg presses). Compound lifts boost strength, enhance stability, and muscle coordination, which can also benefit your isolation exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You skip isolation exercise: After compound moves, it\u2019s important to target specific muscles. Isolated moves ensure that every individual muscle gets enough work. Think of calf raises or side-lying leg raises.\u00a0<\/span><\/li>\n<\/ol>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/sculpt-recovery-kit-pink?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Leg_Day_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/SculptRecoveryKit21-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Know_if_Im_Overtraining_My_Legs\"><\/span><b>How Do I Know if I&#8217;m Overtraining My Legs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Overtraining occurs when you don\u2019t allow your muscles sufficient time to recover after leg day workouts at the gym or in your home space. There are various signs of overtraining that can affect your performance, lifestyle, and health (<\/span><a href=\"https:\/\/www.hss.edu\/health-library\/move-better\/overtraining\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<p><b>Training-related signs:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unusual muscle soreness, even without training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Struggling to perform exercises at previously manageable levels\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling heavy or sluggish in your legs, even at lower intensities<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Declines in performance and strength\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Joint pain in your knees or hips<\/span><\/li>\n<\/ul>\n<p><b>Lifestyle-related signs:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ongoing fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase in tension, anger, and irritability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty relaxing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor sleep quality<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased motivation or enjoyment<\/span><\/li>\n<\/ul>\n<p><b>Health-related signs of overtraining:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">More frequent illnesses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elevated blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irregular menstrual cycles or missed periods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Appetite loss, unintended weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Digestive issues<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Leg_Day_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69522\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-5-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Which_muscle_is_easiest_to_grow\"><\/span><strong>Which muscle is easiest to grow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It can be challenging to grow any muscle. We all have unique bodies and differing genetics. What\u2019s easy to grow for one person isn\u2019t necessarily easy for another.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, both the quads and glutes respond well to heavy strength training as they\u2019re large, strong, and used frequently in daily movements. Their size in comparison to other muscles of the body also gives them a slight advantage due to their potential for growth.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_exercise_gives_you_bigger_legs\"><\/span><strong>What exercise gives you bigger legs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The exercises mentioned in this article help you build larger legs. They contain both compound and isolation moves. Think of wall sits, hip thrusts, Romanian deadlifts, calf raises, hamstring curls, side-lying leg raises, and Bulgarian split-squats. But also make sure to monitor your food intake if you want to see muscle growth. Ensuring you eat a healthy, nutritious diet and stay consistent with progressive strength training will help you get bigger legs in no time.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_king_of_leg_exercises\"><\/span><strong>What is the king of leg exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Squat is hailed as the king of leg exercises as it targets the quads, glutes, hamstrings, and core. The Bulgarian split squat is a great variation of the traditional squat. It improves balance, stability, and single-leg strength.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_higher_reps_better_for_legs\"><\/span><strong>Are higher reps better for legs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">That depends on what your goals are. If you\u2019re training for muscular endurance (cycling, running), high repetitions and light weights are recommended. If you\u2019re training for hypertrophy (muscle size increase), a rep range of 8 to 12 is typically recommended. Training for pure strength? A modest rep range of 2 to 6 with heavy weight is the best route to take. High reps are great for getting your legs to burn, but low-rep heavy weight training develops absolute strength and shouldn\u2019t be neglected.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Leg_Day_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This review shows the best leg day routine to perform at home with dumbbells. It includes 8 killer exercises, plus recommended warm-up and cool-down moves. Beginners can start with two leg sessions per week, and more experienced trainees are free to increase their frequency to three to four sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The biggest leg day mistakes to look out for are insufficient training volume, performing exercises with a limited range of motion, and skipping both compound and isolation movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Signs that you\u2019ve overtrained your legs vary, and range from muscle soreness to decreased performance and possible health issues. Allow your body to recover properly before you do another workout.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness trainers have harped on the importance of leg workouts &#8211; training your lower body offers benefits for your core, posture, and daily movements. Burning out your legs and glutes is a good way to improve your mobility and performance &#8211; the stronger they are, the easier it gets to complete difficult workouts.\u00a0 Today, you\u2019re [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83743,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"coauthors":[45],"class_list":["post-83741","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Leg Day Routine at Home with Dumbbells - BetterMe<\/title>\n<meta name=\"description\" content=\"What is the \u2605 BEST LEG DAY ROUTINE \u27a4 for strength and tone? Discover the best leg day routine at home with dumbbells. Build strength and tone muscles with our expert-approved exercises.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Leg Day Routine at Home with Dumbbells\" \/>\n<meta property=\"og:description\" content=\"What is the \u2605 BEST LEG DAY ROUTINE \u27a4 for strength and tone? Discover the best leg day routine at home with dumbbells. Build strength and tone muscles with our expert-approved exercises.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-839-best-leg-day-routine-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"The Best Leg Day Routine at Home with Dumbbells\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/\"},\"wordCount\":2676,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-839-best-leg-day-routine.png\",\"articleSection\":[\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Fitness trainers have harped on the importance of leg workouts - training your lower body offers benefits for your core, posture, and daily movements. Burning out your legs and glutes is a good way to improve your mobility and performance - the stronger they are, the easier it gets to complete difficult workouts.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Today, you\u2019re going to devote your time to the best leg day routine at home with dumbbells. It\u2019s perfect for newbies or more experienced challengers who can hardly find the time for an additional commute to the gym or other fitness facilities.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you're feeling jazzed about a workout, it\u2019s time for you to wear comfy clothes, lay the mat, and jump right into the strength-building exercises. The following routine can be used alongside other lower-body routines if you happen to have a few exercises that you currently love to do.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Keep reading this review to also discover the biggest leg day mistakes and how to know if you\u2019ve overtrained your legs.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Best Split to Build Leg Muscle?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The best split to build leg muscle at home rounds up lower- and upper-body workouts. Here\u2019s the sample of a four-day split:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Day 1: Full-body strength<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Day 2: Lower-body squat dominant (quad focus)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Day 3: Rest<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Day 4: Upper-body isolation exercises<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\" ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/\",\"name\":\"The Best Leg Day Routine at Home with Dumbbells - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-839-best-leg-day-routine.png\",\"description\":\"What is the \u2605 BEST LEG DAY ROUTINE \u27a4 for strength and tone? Discover the best leg day routine at home with dumbbells. Build strength and tone muscles with our expert-approved exercises.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-839-best-leg-day-routine.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-839-best-leg-day-routine.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Leg Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/leg-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"The Best Leg Day Routine at Home with Dumbbells\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Best Leg Day Routine at Home with Dumbbells - BetterMe","description":"What is the \u2605 BEST LEG DAY ROUTINE \u27a4 for strength and tone? Discover the best leg day routine at home with dumbbells. Build strength and tone muscles with our expert-approved exercises.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The Best Leg Day Routine at Home with Dumbbells","og_description":"What is the \u2605 BEST LEG DAY ROUTINE \u27a4 for strength and tone? Discover the best leg day routine at home with dumbbells. Build strength and tone muscles with our expert-approved exercises.","og_url":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-839-best-leg-day-routine-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"The Best Leg Day Routine at Home with Dumbbells","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/"},"wordCount":2676,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-839-best-leg-day-routine.png","articleSection":["Leg Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Fitness trainers have harped on the importance of leg workouts - training your lower body offers benefits for your core, posture, and daily movements. Burning out your legs and glutes is a good way to improve your mobility and performance - the stronger they are, the easier it gets to complete difficult workouts.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Today, you\u2019re going to devote your time to the best leg day routine at home with dumbbells. It\u2019s perfect for newbies or more experienced challengers who can hardly find the time for an additional commute to the gym or other fitness facilities.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you're feeling jazzed about a workout, it\u2019s time for you to wear comfy clothes, lay the mat, and jump right into the strength-building exercises. The following routine can be used alongside other lower-body routines if you happen to have a few exercises that you currently love to do.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Keep reading this review to also discover the biggest leg day mistakes and how to know if you\u2019ve overtrained your legs.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Best Split to Build Leg Muscle?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The best split to build leg muscle at home rounds up lower- and upper-body workouts. Here\u2019s the sample of a four-day split:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: Full-body strength<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: Lower-body squat dominant (quad focus)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: Rest<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: Upper-body isolation exercises<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\" ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/","url":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/","name":"The Best Leg Day Routine at Home with Dumbbells - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-839-best-leg-day-routine.png","description":"What is the \u2605 BEST LEG DAY ROUTINE \u27a4 for strength and tone? Discover the best leg day routine at home with dumbbells. Build strength and tone muscles with our expert-approved exercises.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-839-best-leg-day-routine.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-839-best-leg-day-routine.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/best-leg-day-routine\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Leg Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/leg-workouts\/"},{"@type":"ListItem","position":5,"name":"The Best Leg Day Routine at Home with Dumbbells"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/83741","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=83741"}],"version-history":[{"count":2,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/83741\/revisions"}],"predecessor-version":[{"id":83744,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/83741\/revisions\/83744"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/83743"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=83741"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=83741"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=83741"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=83741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}