Why you shouldn’t skip leg day
It can be tempting to skip “leg day” when the results from your upper body and core workouts are more noticeable. But it’s essential to work all muscle groups for your overall health and well-being, says Marquese Stallworth, EP-C, a Piedmont exercise physiologist.
“When you train each muscle group, your body will work optimally,” Stallworth says. “Each muscle group plays a role in supporting the others.”
The health benefits of lower body workouts
Having strong glutes, quadriceps, hamstrings and calf muscles gives your body a strong foundation and can:
Tone your lower body muscles
Boost your metabolism as you increase muscle mass
Give you a higher calorie burn as you train larger muscle groups
Improve your balance
Strengthen your bones
Reduce joint pain
Reduce your risk of injury, particularly in your back and knees
Decrease lower back pain
Prevent injuries
Prevent age-related muscle loss
Improve range of motion and mobility
Improve cognitive function
Improve athletic performance, boosting speed and power in sports and other workouts
Work your core if you incorporate single-leg exercises
Help you manage stress
Improve your posture
How often to do lower body workouts
Stallworth recommends incorporating lower body workouts into your fitness routine two to three times per week, in addition to two to three upper body and core workouts, and several cardiovascular workouts (depending on your fitness goals).
Just be sure not to work the same muscle group two days in a row. Give your body at least 48 hours to recover in between lower body sessions (this goes for upper body and core workouts too).
The best types of lower body exercises
Lower body toning moves include:
Deadlifts (including Romanian deadlifts, sumo deadlifts and single-leg deadlifts)
Squats (such as split squats, body-weight squats or goblet squats)
Lunges (including front, back and side lunges)
Leg presses using a machine at the gym
Leg curls using a machine at the gym
Calf raises
Bridges
Leg raises
Hip thrusts
Step-ups
Good mornings
You can perform many lower body moves with your own body weight or with added resistance from dumbbells, barbells, resistance bands or machines at the gym.
When it’s OK to skip a lower body workout
It’s OK to skip a workout if you’re sick, injured or very fatigued. Listen to your body. But if you feel well overall, don’t put off working your legs and glutes. Your whole body will thank you.
If you have questions about what workout routine is right for you, consult with an exercise physiologist. A fitness professional can help you come up with a customized routine and schedule to incorporate:
We make getting great health care simple and convenient. Schedule an appointment today through your Piedmont MyChart account or our website.
FAQs
The health benefits of lower body workouts
Why shouldn't you skip leg day? ›
On leg day, you (1) build strength and (2) improve mobility. Both are important in preventing injury. Strong muscles and bones mean that you have a more stable foundation. Leg day will build some of the biggest muscles in your body, along with your entire posterior chain.
How important is leg day? ›
For there are numerous benefits to be had, from increasing your capabilities to build muscle to maximising your weight loss potential. Not only that, but an effective leg day routine will also help build strength, improve other areas of your workout and reduce the risk of injury.
Why don't people do leg day? ›
There are lots of reasons for skipping leg day. One of the main excuses? Lower-body lifting can be hard—really, really hard, according to Troy Taylor, Senior Director of Performance at Tonal. For most people, Taylor explains, large, compound lower-body exercises involve lifting more resistance than any other movements.
What happens if I only do leg workouts? ›
Elmardi says physical effects will probably become evident throughout your lower body, especially as you progress in the movements and add more weight. That means stronger calves and hamstrings as well, and possibly more defined core muscles. How much definition you get will depend not just on weight but on frequency.
Is skipping enough for leg day? ›
Bottom Line. The bottom line is this…don't be the guy that skips leg day. Training your legs should be incorporated at least once into your weekly workout routine. From the benefits in hormone production to the benefits in functionality, your legs are arguably one of the most important muscle groups to train.
Does skipping leg day stunt growth? ›
Leg Day Has Growth Carryover
This means not only will training legs help build bigger and stronger legs, but this release of growth hormone will also impact growth rates of other muscles in your body. Skipping leg day literally means leaving gains on the table for your entire body.
Why do girls like leg day? ›
It makes everyday tasks easier. Walking, running, sitting, standing — they all require strong legs! When you focus on lower body workouts, you work all muscles of your lower half so that each of these movements become easier. Translation: every day made better thanks to leg day!
Is 3 leg days too much? ›
Generally, it's recommended to train your legs three times a week, with each workout lasting 15 to 20 minutes and targeting different parts of the legs in each routine. For instance, a good plan would be to work on calves one day, thighs the next and then hips during the final session.
Should I skip leg day if my legs are big? ›
While having big muscles is great, you want to keep both your upper and lower body proportionate. By adding leg day you, can focus on your type II muscle fibers and tone your legs, allowing for a balanced body.
As we'll get into below, training your legs is tough. It requires a lot more energy compared to training your arms. This means leg workouts really get your heart-rate up and cause more work on your body than traditional upper-body workouts.
Is leg day bad for you? ›
Leg workouts engage the major muscle groups of your body, which helps to improve overall athletic performance and support healthy movement patterns in your daily life. A strong lower body will also help to prevent injury and manage chronic conditions such as arthritis, heart disease, and diabetes.
Why is leg day so painful? ›
This means that when we are working hard on a set of leg extensions, the muscles essentially have to “hold their breath” because the pressures involved limit blood flow. As a result, the denial of oxygen greatly enhances the metabolic stress of the exercise, and can result in that painful burning sensation.
Why skip leg day? ›
When it's OK to skip a lower body workout. It's OK to skip a workout if you're sick, injured or very fatigued. Listen to your body. But if you feel well overall, don't put off working your legs and glutes.
Is leg day the most important? ›
Legs are the pillars for a healthy body and training them should be a top priority for overall physique and health.
Can I skip leg day if I run? ›
So, yes, you need to do leg day if you want to be a healthy, well-rounded athlete. Here's the good news, though: taking time to train your legs will make you faster, stronger, and maybe even less injury-prone on your runs or rides.
Should I skip leg day if my legs are sore? ›
Exercising When Your Body Is Sore
For those trying to get in shape or lose weight through exercise, there's no need to worry. If you're experiencing muscle soreness, you may need only two or three days of rest. Another option is to alternate your workouts to avoid overusing certain muscle groups.
Can I skip leg day if I walk everyday? ›
Leg days are an important part of any solid training regime. You can't build anything without a solid base to support it. Friends don't let friends skip leg day. Walking doesn't build leg muscles the same way as progressive load training in the gym.
Can I skip leg day if I run a lot? ›
So, yes, you need to do leg day if you want to be a healthy, well-rounded athlete. Here's the good news, though: taking time to train your legs will make you faster, stronger, and maybe even less injury-prone on your runs or rides.
Is leg day once a week enough? ›
Yes. Training legs once a week is good for a 3 day or even a 5 day split. However, if you are targeting your legs specifically, adding a second day will help you with that goal.
