Training Legs

It’s finally time we start talking about a topic I’ve been putting off for a long time: training legs.

Now, almost no one likes training legs. You either skip them entirely, throw in a few half-rep leg presses to feel better, or train them once every two weeks and call it balance. But these excuses are making you miss out on half the gains, inflicting on you, the terrifying, the tragic, the one issue that affects almost every gym bro, “the chicken leg syndrome”. So to keep you from clucking out, here are a few exercises for your legs, working out each major muscle, setting up a strong base for the rest of your gains.

The simple squat

The simple bodyweight squat is one of the easiest to start with, requiring no equipment and using just your bodyweight as resistance. In doing these squats, getting the form right is crucial. Start by keeping your legs apart and flaring your feet outward. Then, as you go lower, keep your chest out and do not bend your back. When squatting, it's often recommended that you go as low as you can, so starting out, don’t worry about matching the depth you see fitness influencers reach while squatting. This simple exercise can be easily ramped up by doing it with a barbell or at the squat rack, but as a teen, I recommend you do this only once you're confident with your squat, since the rack can cause some serious injuries if not done well.

Wall sits

Wall sits are a simple but brutal exercise that builds quad strength, endurance, and mental toughness. You hold a seated position against a wall with your thighs parallel to the ground, pushing through the burn. Perfect for beginners, they improve lower body stability without needing any equipment or weights. Once you’ve got the exercise down, start pushing yourself to hold the position as long as you can.

Standing calf raises

The calves contribute a great deal to your physique, and standing calf raises are the easiest way to target both calf muscles. As with other bodyweight exercises, feel free to turn up the difficulty by carrying a barbell or holding a dumbbell once you're comfortable doing the movement.

Romanian Deadlift

The RDL is a great way to target your hamstrings but has a rather tricky form. For this exercise, you must hinge at the hips while keeping your back straight, knees slightly bent, and the weight close to your body as you lower it. The movement should be controlled, with tension always on the hamstrings—no jerking or rounding the spine. Because mastering the RDL takes practice, beginners can start with light hamstring curls to build strength and mind-muscle connection before progressing to the more complex hip hinge pattern. Once form is dialed in, the RDL becomes a powerhouse move for building strong, defined hamstrings and glutes.

So that’s your leg day covered! And hey—don’t dread it; enjoy it! Strong legs are the foundation of a powerful body, and there’s something oddly satisfying about pushing through those tough sets. Plus, the post-workout endorphin rush is unbeatable. Trust me, once you get to it, you might even start looking forward to leg day!

A quick tip from experience: Leg day hits hard, so stay hydrated—I chug way more water than usual to avoid feeling lightheaded between sets. And don’t skip rest periods! Take those 60–90 seconds to recover; your muscles (and your sanity) will thank you. Now go crush it!