Leg Day Will Leave You Sore AF If You Do These 42 Exercises

Updated on June 6, 2018 at 9:35 AM

POPSUGAR Photography | Kat Borchart

You'll stand a little taller when you feel confident about your strong, sexy legs. When leg day rolls around, these are the absolute most effective exercises you can do.

Air Squat

Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
Keeping your weight in your heels, sit back into your deep squat. Make sure your knees do not go beyond your toes.
Holding your squat, raise both of your arms overhead. Hold this position for a moment, then return to standing while lowering your arms to your sides. This completes one rep.

Goblet Squat

Stand with your feet wider than shoulder width, with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused on your heels, push yourself up to the starting position to complete one rep.

Dumbbell Thrusters

Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing.

Jump Squats

Stand with your feet shoulder-width apart.
Start by doing a regular squat, then engage your core and jump up explosively.
When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Around-the-World Squat Hop

Before you start this move, visualize a large square on the floor, and you're standing in the bottom-right corner, feet hip-distance apart.
Keeping weight in the heels, bend the knees and squat down. Take a huge jump forward to the top-right corner of that imaginary square, landing quietly back into a squat.
Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you're back where you started.
Reverse your jumps around the square in the opposite direction.
This counts as one rep.

Jump Squat Heel Click

Begin with the feet slightly wider than your hips, bend your knees, and, keeping your weight in your heels, squat.
Jump up as high as you can and bring your feet together so they touch.
Land quietly back into a squat. This makes for one rep.

Squat Thrust

Begin standing with the feet hip-distance apart.
Lower into a crouching squat with your hands on the floor.
Keeping the abs engaged, jump your feet back so you're in plank position.
Keeping the arms straight, jump your feet forward behind the hands.
Stand up to complete one rep.

Narrow Squat With Back Kick

Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
This counts as one rep.

Basic Squat With Side-Leg Lift

Stand with your feet shoulder-width distance apart, feet parallel. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor, keeping your weight back in your heels.
Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side-leg lift on the left side. Lower the leg back to the starting position.
This counts as one rep.

Sumo Squat

Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.

Dumbbell Sumo Squat

Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
This completes one rep.

Pulsing Sumo Squat

Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
While holding second position, make small pulses up and down, moving about an inch.

Sumo Squat Jump

Stand with your feet shoulder-width apart and slightly turned out, arms resting on your hips.
Bend your knees and plié, then jump up explosively. Keep your core engaged.
Land with control, lowering your body back into the squat position to complete one rep.

Surrenders

Stand with your hands behind your head with your elbows wide, and bring your right knee to the floor, onto a yoga or exercise mat for padding.
Bring your left knee down so you are kneeling.
Lift your right knee up and place your right foot in front of you. Bring the left foot forward coming into a deep squat, then press through your heels to come to standing.
Reverse the move and bring your left knee to the floor to repeat the sequence on the other side to complete one rep.

Romanian Deadlifts

Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist), and lower the weights as far as possible without rounding your back, which should remain straight.
Now squeeze your glutes to slowly pull yourself up (don't use your back).

Single-Leg Deadlift

Hold a dumbbell in each hand and lift your right foot slightly off the ground.
Keeping your back neutral, lean your entire torso forward while raising your right leg, which should stay in line with your body. The dumbbells will lower toward the ground. Keep your right shoulder blade pulled down your back.
With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you move through your reps.

Lateral Band Walks

Place a resistance band just below your knees.
Begin standing with feet directly underneath your hips, and squat about halfway down.
Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
Actively resist the pull of the exercise band as you bring your left leg slowly toward your right, returning to the starting position.
Step to the right 20-30 times, then reverse directions stepping to the left 20-30 times.

Gate Swings

Begin standing with your feet together. Hop your feet wide apart, and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.

Gate Swings With Cross

Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.
Immediately jump your legs back out to a wide squat with your hands at your knees.
Push off your knees and jump your legs together, crossing your left leg in front of your right.

Leg Balance Warrior 3

Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
Reach your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
Moving with control, bring your right leg forward and return to standing upright. This completes one rep.

Single-Leg Squat

Stand with feet hip-distance apart and raise the right leg, flexing the right ankle and pushing the hips back.
Lower the body while keeping the right leg raised (a squat with one leg).
Hold and then return to standing. You can use a bench to squat/sit on to work your way toward doing the single-leg squat if needed.
Keep the knees behind the toes and the heels firmly on the floor.

Alternating Forward Lunge

Stand tall with your feet hips-width distance apart. Bend the elbows at your sides or rest your hands on the hips.
Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just above the floor.
Keep the weight in your heels as you push back to the starting position.
Repeat stepping with the left foot this time, completing one rep.

Alternating Reverse Lunge

Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
Step the left foot in, and lunge back with the right foot.

Forward Backward Lunge

Stand with the feet together.
Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
This counts as one rep.

Lunge Skips

Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, and land softly back in a lunge.
Repeat for 30 seconds, then switch sides for an additional 30 seconds.

Split Squat With Overhead Press

Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.
Straighten both legs as you press the weights back toward the ceiling.
This completes one rep.

Split Lunge Jumps

Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, then hop into a lunge with your right leg in front.
Jump your feet back together to complete one rep.

Reverse Lunge and Press

Stand with your feet together, holding the weights at your shoulders with your palms facing out.
Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head. Do this motion with control.
Without touching the floor with your left foot, step back into the lunge to start your second rep.

Alternating Side Lunge

Start with your feet directly under your hips. Step your right foot wide to the side and come into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.

Glider Side Lunge

Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving.

Side Skater

Start in a small squat. Jump sideways to the left, landing on your left leg and crossing your right leg behind you. Bring your left hand to the floor squatting low in the cross-legged position. This completes one rep.
Reverse directions by jumping to the right with your right leg.

Single-Leg Bridge Kicks

Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor.

Alternating Side Lunge

Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.

Lying Hamstring Curl

Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up with knees slightly bent, and hold that position through the entire exercise. A slight bend in the knee allows you to focus the work more in the glutes while also protecting the knee joints.
Flex your feet, and dig your heels into the ball. Place your arms straight out to your side for support — don't use them, though; they are just for support.
Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don't thrust them toward the ceiling as you do the move.
Then slowly return to the start position to complete one rep.

Crossover Lunge

Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells, or hold the medicine ball in front of you with arms extended.
Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.
Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep.

Bridge With Squeeze

Start on your back with your knees bent and your feet hip distance apart. Place a pillow, a ball, or a toning ring between your knees.
Push up into a bridge. Keep your ribs aligned with your pelvis.
Without raising or lower your pelvis, slowly squeeze your pillow 20 times. Lower the pelvis and bring your knees to your chest to round and relax your back.

Side Lunge to Curtsy

Holding a five- to 10-pound weight in your right hand, side lunge to the left, bringing your right hand to your right foot. Lower your butt as much as possible while sinking back into your heels. Keep your toes pointed forward and your left knee bent to no more than 90 degrees.
Push off gently with your left foot, and come into a curtsy position with your left leg crossing behind your right as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
Repeat by stepping immediately into a side lunge from the curtsy.

Step-Ups

Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
Step up with the right foot, then the left, bringing both feet completely onto the bench.
To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.

Box Jumps

Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box that's six to 24 (or more!) inches tall.
Bend your knees and swing your arms back.
Jump onto the top of the box with both feet, swinging the arms forward to give you a little momentum.
Step one foot at a time back to the floor or jump down softly with both feet.
This counts as one rep.

Wall Sit

Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip-distance apart.
Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Don't let your knees fall into the midline of your body or sway outward.
Hold for 30 to 60 seconds, and then stand up.

Chair Pose

Stand with your legs together, and soften your knees. Reach your arms overhead, and touch your palms together as you fold your chest down toward your knees.
Hold this position as you drop your tailbone down in a small pulsing motion 10 to 15 times.
Keep your legs squeezed together for support.
Then cross your left elbow over your right thigh, and hold here for five seconds. Rise up back to center, and twist to the left side for another five.