{"id":84212,"date":"2026-01-07T11:35:10","date_gmt":"2026-01-07T11:35:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=84212"},"modified":"2026-01-07T11:35:10","modified_gmt":"2026-01-07T11:35:10","slug":"leg-workouts-at-the-gym","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/","title":{"rendered":"Leg Workouts at the Gym: Best Moves for Glutes, Quads, and Hamstrings"},"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\/leg-workouts-at-the-gym\/#The_Benefits_of_Leg_Workouts\" >The Benefits of Leg Workouts<\/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\/leg-workouts-at-the-gym\/#What_Are_Effective_Leg_Workouts_at_the_Gym\" >What Are Effective Leg Workouts at the Gym?<\/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\/leg-workouts-at-the-gym\/#How_to_Get_Thicker_Legs\" >How to Get Thicker Legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#How_to_Structure_a_Gym_Leg_Workout\" >How to Structure a Gym Leg Workout<\/a><\/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\/leg-workouts-at-the-gym\/#What_Are_the_Best_Leg_Workouts_at_the_Gym\" >What Are the Best Leg Workouts at the Gym?<\/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\/leg-workouts-at-the-gym\/#How_Long_Should_a_Leg_Workout_Take\" >How Long Should a Leg Workout Take?<\/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\/leg-workouts-at-the-gym\/#What_Not_to_Do_on_Leg_Day\" >What Not to Do on Leg Day<\/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\/leg-workouts-at-the-gym\/#What_Are_Signs_that_Your_Legs_Are_Growing\" >What Are Signs that Your Legs Are Growing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#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-10\" href=\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#Are_legs_easy_to_grow\" >Are legs easy to grow?<\/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\/leg-workouts-at-the-gym\/#Will_my_legs_grow_if_I_do_100_squats_a_day\" >Will my legs grow if I do 100 squats a day?<\/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\/leg-workouts-at-the-gym\/#Is_it_better_to_do_squats_fast_or_slow\" >Is it better to do squats fast or slow?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#Can_I_do_7_exercises_on_leg_day\" >Can I do 7 exercises on leg day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#Is_3_leg_days_a_week_too_much\" >Is 3 leg days a week too much?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to strengthen your lower-body muscles such as the glutes, hamstrings, quadriceps, and calves, a leg workout at the gym is inevitable. These workouts also work on smaller stabilizing muscles such as the hip internal and external rotators.<\/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=Leg_Workouts_At_The_Gym\" 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;\">In this post, we\u2019ll discuss everything that involves leg workouts at the gym and some of the best workouts you can do to improve your lower-body strength. Your legs play an important role and carry your entire body weight. Walking, jumping, standing, and most other activities rely mostly on the stability and strength of the legs. For days when you cannot make it to the gym, we\u2019ll also touch on practical leg exercises you can do at home that still help you train consistently.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_of_Leg_Workouts\"><\/span><b>The Benefits of Leg Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we delve deeper, let\u2019s first discuss the <a href=\"https:\/\/betterme.world\/articles\/benefits-of-leg-workouts\/\">benefits of leg workouts<\/a>. The purpose of doing leg workouts is to help in the following ways:\u00a0<\/span><\/p>\n<ul>\n<li><b>Enhances Metabolism and Fat Loss\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The largest body muscles are in the legs and working them helps increase energy expenditure and burn more calories. It may also help boost metabolic rate and fat loss.\u00a0<\/span><\/p>\n<ul>\n<li><b>Greater Strength in the Upper Body\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A 2018 study from <\/span><i><span style=\"font-weight: 400;\">The Journal of Strength and Conditioning Research<\/span><\/i><span style=\"font-weight: 400;\"> showed that exercises or workouts that focus on lower-body muscle hypertrophy may be helpful for stimulating upper-body strength and power gains (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29257792\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/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=Leg_Workouts_At_The_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80084\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Improves Balance and Stability\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Leg workouts are also important for strengthening the primary movers and stabilizing muscles around the hips, ankles, and knees. In addition, a study from 2022 from <\/span><i><span style=\"font-weight: 400;\">Perceptual and Motor Skills<\/span><\/i><span style=\"font-weight: 400;\"> showed that single-leg balance training is useful for improving balance performance, particularly in older adults (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/358184839_Single_Leg_Balance_Training_A_Systematic_Review\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><b>Enhances Sporting Performance\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The legs hold the largest muscle groups, which can generate the most power and stability. Depending on your sport, building healthy and strong legs through leg workouts is the way to achieve excellence. In addition, exercise can enhance endurance, agility, power, and speed (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/strong-legs-help-power-summer-activities-hiking-biking-swimming-and-more-202205122743\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This is one reason why <a href=\"https:\/\/betterme.world\/articles\/high-intensity-leg-workouts\/\">high-intensity leg workouts<\/a> are often used in athletic training blocks (when programmed appropriately).<\/span><\/p>\n<ul>\n<li><b>Injury Prevention\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Stronger legs with better stability help prevent injuries that could result from daily activities or during sports activities. They also make everyday activities such as walking for long distances, climbing the stairs, and jumping less tiring.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/best-leg-day-routine\/\">The Best Leg Day Routine at Home with Dumbbells<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Effective_Leg_Workouts_at_the_Gym\"><\/span><b>What Are Effective Leg Workouts at the Gym?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some of the most effective workouts at the gym are compound movements that focus on the quadriceps, hamstrings, glutes, and calves. Such exercises are meant to strengthen, tone, and improve the endurance of your lower-body muscles. Effective leg workouts at the gym include:\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Warm-Up Exercises\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A proper warm-up is important. This can include 5-10 minutes of light cardio such as cycling or brisk walking, combined with dynamic stretches such as leg swings. Warming up increases blood flow to muscles, reduces injury risk, and improves performance (<\/span><a href=\"https:\/\/ijcrt.org\/papers\/IJCRT1133938.pdf\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Squats<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Squats are among the most effective leg exercises as they engage multiple muscles, including the quadriceps, hamstrings, and glutes. They can be performed with bodyweight, dumbbells, or a barbell.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For it to be effective, maintain proper form by keeping your chest up, your back straight, and lowering your hips until your thighs are parallel to the floor. Squats also improve core strength and stability. If you want the <a href=\"https:\/\/betterme.world\/articles\/best-bodyweight-leg-workout\/\">best bodyweight leg workout<\/a> option, bodyweight squats (and their variations) are a strong starting point.<\/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=Leg_Workouts_At_The_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80087\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Leg Press<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Another effective exercise is the leg press. The leg press machine allows you to push a weighted platform using your legs. It primarily targets the quadriceps, but also engages the glutes and hamstrings. It\u2019s easier on the back than heavy barbell squats, and that makes it suitable for leg workouts at the gym for beginners or those with lower-back concerns.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Lunges<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lunges involve stepping forward and lowering your body until both knees are bent. They target the quads, hamstrings, and glutes while also improving balance and coordination. There are other variations of this exercise that include walking lunges, reverse lunges, and side lunges, which can emphasize different muscles and provide variety in training.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Split Squats<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A split squat is also an effective exercise. You can do it by placing your back foot on a bench while your front leg performs a squat. This exercise isolates each leg and results in a number of benefits that include building strength, stability, and muscle balance.<\/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=Leg_Workouts_At_The_Gym\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Romanian Deadlifts<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Romanian deadlifts target the hamstrings and glutes. The movement involves lowering a weight or barbell while pushing your hips back, keeping a slight bend in your knees.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Calf Raises<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Calf raises focus on the muscles in the lower leg. They can be done standing or seated by lifting your heel off the ground, often with some added weight. Strong calves improve ankle stability, running performance, and balance.\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=Leg_Workouts_At_The_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80060\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_Thicker_Legs\"><\/span><b>How to Get Thicker Legs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can get thicker legs by building muscle through resistance training, eating enough calories and protein, and resting so your muscles can grow. To build muscle, you need to challenge your leg muscles and gradually increase the load over time, particularly if your goal is leg workouts at the gym for mass. Some of the key steps you should take to grow or get thicker muscles include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performing resistance training exercises such as squats, lunges, deadlifts, leg presses, and leg extensions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progressive overload by increasing weight, reps, or sets over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Getting adequate nutrition with more protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allowing for recovery time and sleep for muscle repair.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Structure_a_Gym_Leg_Workout\"><\/span><b>How to Structure a Gym Leg Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can structure a leg workout with warm-up, compound exercises, isolation exercises, and cool-down as in the following example:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up: 5-10 minutes of light cardio and dynamic stretching.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starting with compound exercises that need more energy such as squats, deadlifts, and leg press.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporating isolation exercises after compound movement. These include leg extensions, hamstring curls, and calf raises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool-down exercises such as stretching to improve flexibility and recovery.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <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=Leg_Workouts_At_The_Gym\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Best_Leg_Workouts_at_the_Gym\"><\/span><b>What Are the Best Leg Workouts at the Gym?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best leg workouts combine compound and isolation exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats for the quads, glutes, and core.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlifts for the hamstrings and glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg press for the quads and glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges or Bulgarian split squats for unilateral work<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg extensions\/curls for the quads and hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf raises for the calves<\/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=Leg_Workouts_At_The_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80071\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Leg_Workout_Take\"><\/span><b>How Long Should a Leg Workout Take?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A typical leg workout should take about 30-60 minutes. This includes warm-up, the main workout, accessory work, rest between sets, and cool-down. Exercises that are intense and prolonged for more than 90 minutes may reduce performance and increase fatigue (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/sms.14692\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Not_to_Do_on_Leg_Day\"><\/span><b>What Not to Do on Leg Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some things you shouldn\u2019t do on leg day:\u00a0<\/span><\/p>\n<ul>\n<li><b>Rushing Through Exercises<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Avoid rushing your reps as this reduces muscle tension and control. Instead, make your movements deliberate and steady to help your leg muscles work harder and improve results while lowering the risk of injury.\u00a0<\/span><\/p>\n<ul>\n<li><b>Using Poor Form<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Poor form puts awkward stress on your joints instead of your muscles. Therefore, you must always focus on correct posture and full range of motion before increasing weight.<\/span><\/p>\n<ul>\n<li><b>Skipping Warm-Up and Cool-Down<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Warm-up activates muscles for exercise and cool-down helps with recovery. Therefore, you must not skip warm-ups as this can cause muscle strains. Cooling down and stretching will also help reduce soreness and improve recovery.<\/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=Leg_Workouts_At_The_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80061\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Lifting Too Heavy Too Soon<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Progressive overload is the way to go. Adding weight too fast leads to bad form and injury. You can only increase weight gradually as your strength improves and when your current weight\/rep feels too easy.<\/span><\/p>\n<ul>\n<li><b>Overtraining Your Legs<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Overtraining isn\u2019t a good idea for your legs. Training legs too often without rest can cause fatigue and slow growth. Therefore, you should always give your legs at least one day between sessions to recover between hard workouts.<\/span><\/p>\n<ul>\n<li><b>Ignoring Nutrition and Sleep<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Rest and sleep are essential for muscles to grow. Muscles grow during rest and not during workouts. You need to eat enough and sleep well for leg growth and recovery.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/leg-day-workout-plan\/\">The Energizing Leg Day Workout Plan Fitness Experts Are Turning to<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Signs_that_Your_Legs_Are_Growing\"><\/span><b>What Are Signs that Your Legs Are Growing?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some signs that your leg muscles are growing include becoming stronger, your leg muscles looking and feeling fuller, and daily movements or workouts feeling easier. These changes occur gradually as your muscles adapt to training stress.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Growth isn\u2019t only about size &#8211; improvements in strength, endurance, and muscle firmness are also strong indicators that your leg workouts are effective.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Increase in Strength<\/b><\/p>\n<p><span style=\"font-weight: 400;\">An increase in strength is a sign that your legs are growing. You can lift heavier weights or perform more repetitions with the same weight. This shows that your leg muscles are adapting and getting stronger.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Increase in Leg Size<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The size of your thighs, glutes, or calves may become larger, and your clothes may feel tighter around your legs.<\/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=Leg_Workouts_At_The_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80089\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Better Workout Endurance<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Endurance during workouts is also a sign that your legs are growing. You recover faster between sets and feel less exhausted during leg workouts, showing improved muscle capacity.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Visible Muscle Shape<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Another sign of leg growth is visible muscle shape. You may notice clearer muscle lines and better definition in your legs, particularly in your quads and calves.<\/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=Leg_Workouts_At_The_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80067\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7.png 1920w\" 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=\"Are_legs_easy_to_grow\"><\/span><strong>Are legs easy to grow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Growing lower-body muscle isn\u2019t easy, but it can improve with the right training. To grow your leg muscles, you need enough training volume, good resistance, and recovery or rest time.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_my_legs_grow_if_I_do_100_squats_a_day\"><\/span><strong>Will my legs grow if I do 100 squats a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, <a href=\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\">doing 100 squats a day<\/a> can help grow the muscles in your legs. It can also help increase your strength and endurance, particularly if you\u2019re new to training. However, it may not guarantee big muscle growth unless you do exercises in progressive overload, such as by adding weight or intensity over time.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_better_to_do_squats_fast_or_slow\"><\/span><strong>Is it better to do squats fast or slow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Neither is better as the speed will depend on your goals or what you want to achieve. For example, if you want to grow muscles, you need to focus on slow reps and tempo, and if you want to gain power, you need to focus on moving the weights fast (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2024.1531926\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_7_exercises_on_leg_day\"><\/span><strong>Can I do 7 exercises on leg day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If you\u2019re experienced and can manage your energy well, then doing 7 leg exercises in one session can be okay. Many people focus on 4-6, but advanced practitioners may include more movements to target the muscles fully.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_3_leg_days_a_week_too_much\"><\/span><strong>Is 3 leg days a week too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, 3 leg days a week isn\u2019t too much. For most people, training the legs 2-3 times per week is good, but 3 high-intensity leg days may not give you enough recovery between sessions. It\u2019s better to spread them out as you listen to your body.<\/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=Leg_Workouts_At_The_Gym\" 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\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Leg workouts are good for gaining lower-body strength. They should focus on the major muscles in the lower body, including the glutes, hamstrings, quadriceps, and calves. Some of the benefits are that they increase strength, burn more calories, improve balance and stability, and improve athletic performance.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re looking to strengthen your lower-body muscles such as the glutes, hamstrings, quadriceps, and calves, a leg workout at the gym is inevitable. These workouts also work on smaller stabilizing muscles such as the hip internal and external rotators. In this post, we\u2019ll discuss everything that involves leg workouts at the gym and some [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84213,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"coauthors":[45],"class_list":["post-84212","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>Leg Workouts at the Gym: Best Moves for Glutes, Quads, and Hamstrings - BetterMe<\/title>\n<meta name=\"description\" content=\"A \u2605 LEG WORKOUTS AT THE GYM \u27a4 is beneficial for those who want to build lower-body strength, and it comes with many benefits. Read all about them in this article.\" \/>\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=\"Leg Workouts at the Gym: Best Moves for Glutes, Quads, and Hamstrings\" \/>\n<meta property=\"og:description\" content=\"A \u2605 LEG WORKOUTS AT THE GYM \u27a4 is beneficial for those who want to build lower-body strength, and it comes with many benefits. Read all about them in this article.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/\" \/>\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\/2026\/01\/BP-939-leg-workouts-at-the-gym-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=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Leg Workouts at the Gym: Best Moves for Glutes, Quads, and Hamstrings\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/\"},\"wordCount\":1745,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-939-leg-workouts-at-the-gym.png\",\"articleSection\":[\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you\u2019re looking to strengthen your lower-body muscles such as the glutes, hamstrings, quadriceps, and calves, a leg workout at the gym is inevitable. These workouts also work on smaller stabilizing muscles such as the hip internal and external rotators.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this post, we\u2019ll discuss everything that involves leg workouts at the gym and some of the best workouts you can do to improve your lower-body strength. Your legs play an important role and carry your entire body weight. Walking, jumping, standing, and most other activities rely mostly on the stability and strength of the legs. For days when you cannot make it to the gym, we\u2019ll also touch on practical leg exercises you can do at home that still help you train consistently.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The Benefits of Leg Workouts<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before we delve deeper, let\u2019s first discuss the <a href=\\\"https:\/\/betterme.world\/articles\/benefits-of-leg-workouts\/\\\">benefits of leg workouts<\/a>. The purpose of doing leg workouts is to help in the following ways:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li><b>Enhances Metabolism and Fat Loss\u00a0<\/b><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">The largest body muscles are in the legs and working them helps increase energy expenditure and burn more calories. It may also help boost metabolic rate and fat loss.\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li><b>Greater Strength in the Upper Body\u00a0<\/b><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">A 2018 study from <\/span><i><span style=\\\"font-weight: 400;\\\">The Journal of Strength and Conditioning Research<\/span><\/i><span style=\\\"font-weight: 400;\\\"> showed that exercises or workouts that focus on lower-body muscle hypertrophy may be helpful for stimulating upper-body strength and power gains (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29257792\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight:  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/\",\"name\":\"Leg Workouts at the Gym: Best Moves for Glutes, Quads, and Hamstrings - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-939-leg-workouts-at-the-gym.png\",\"description\":\"A \u2605 LEG WORKOUTS AT THE GYM \u27a4 is beneficial for those who want to build lower-body strength, and it comes with many benefits. 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Read all about them in this article.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Leg Workouts at the Gym: Best Moves for Glutes, Quads, and Hamstrings","og_description":"A \u2605 LEG WORKOUTS AT THE GYM \u27a4 is beneficial for those who want to build lower-body strength, and it comes with many benefits. Read all about them in this article.","og_url":"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/","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\/2026\/01\/BP-939-leg-workouts-at-the-gym-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":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Leg Workouts at the Gym: Best Moves for Glutes, Quads, and Hamstrings","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/"},"wordCount":1745,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-939-leg-workouts-at-the-gym.png","articleSection":["Leg Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you\u2019re looking to strengthen your lower-body muscles such as the glutes, hamstrings, quadriceps, and calves, a leg workout at the gym is inevitable. These workouts also work on smaller stabilizing muscles such as the hip internal and external rotators.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this post, we\u2019ll discuss everything that involves leg workouts at the gym and some of the best workouts you can do to improve your lower-body strength. Your legs play an important role and carry your entire body weight. Walking, jumping, standing, and most other activities rely mostly on the stability and strength of the legs. For days when you cannot make it to the gym, we\u2019ll also touch on practical leg exercises you can do at home that still help you train consistently.<\/span>\r\n<h2 style=\"text-align: center;\"><b>The Benefits of Leg Workouts<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before we delve deeper, let\u2019s first discuss the <a href=\"https:\/\/betterme.world\/articles\/benefits-of-leg-workouts\/\">benefits of leg workouts<\/a>. The purpose of doing leg workouts is to help in the following ways:\u00a0<\/span>\r\n<ul>\r\n \t<li><b>Enhances Metabolism and Fat Loss\u00a0<\/b><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">The largest body muscles are in the legs and working them helps increase energy expenditure and burn more calories. It may also help boost metabolic rate and fat loss.\u00a0<\/span>\r\n<ul>\r\n \t<li><b>Greater Strength in the Upper Body\u00a0<\/b><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">A 2018 study from <\/span><i><span style=\"font-weight: 400;\">The Journal of Strength and Conditioning Research<\/span><\/i><span style=\"font-weight: 400;\"> showed that exercises or workouts that focus on lower-body muscle hypertrophy may be helpful for stimulating upper-body strength and power gains (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29257792\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight:  ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/","url":"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/","name":"Leg Workouts at the Gym: Best Moves for Glutes, Quads, and Hamstrings - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/leg-workouts-at-the-gym\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-939-leg-workouts-at-the-gym.png","description":"A \u2605 LEG WORKOUTS AT THE GYM \u27a4 is beneficial for those who want to build lower-body strength, and it comes with many benefits. 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