5 Indispensable Exercises for an Effective Legday

When you think of a complete workout, the legs should definitely not be skipped. Strong legs are the foundation of your body and not only have aesthetic benefits, but are also crucial to your overall strength and balance. In this blog, we share five essential exercises not to be missed during your legday. We also discuss the required materials from ZEUZ in each exercise and provide valuable tips to make your legday even more effective.

Importance of a Warming-up

Before starting the specific exercises, we want to emphasize the importance of a good warm-up. A warm-up is essential to warm up your muscles, increase blood flow to your legs and reduce the risk of injury. By preparing your body for the intensive exertion that follows, you can make the most of your legday. A dynamic warm-up, such as jogging, jumping jacks and leg swaying, is ideal for warming up your muscles and making your joints smoother. So always take the time to prepare your body properly before you start your legday.

1. Front Squat: Build Power and Mass in Your Lower Body
The front squat is a powerful exercise that increases muscle mass in your lower body. It mainly targets the quadriceps, glutes, hips and hamstrings. In addition, this exercise helps strengthen the spinal erectors. To perform the front squat correctly, you will need the following materials from ZEUZ:

The Easy Preparation with the ZEUZ articles

Use our barbell bar of 15 or 20 kilos. Add our halter weights here with the amount of pounds that apply to you. Ensure them with our barbell closures to make sure your weights are properly secured. For some extra comfort, we recommend using our barbell pad. This ensures that the rod is less stressful in your neck.

Execution of the Front Squat:

  1. Place the barbell on your shoulders, with your elbows facing high and forward.
  2. Keep your back straight and your head up.
  3. Slowly sink down, as if sitting on an imaginary chair, until your upper legs are parallel to the floor.
  4. Then push yourself explosively up and return to the starting position.

Important Tips:

  • Keep your heels on the floor and your knees pressed out during the entire movement.
  • Tighten your abs for extra stability.
  • Start with light weights and gradually work towards heavier loads.

2. Romanian Deadlift (RDL): Strengthen Your Rear Chain Muscles

The Romanian deadlift is an effective exercise to strengthen your back chain muscles, such as the erector spinae, gluteus maximus, hamstrings and adductors. This composite movement trains both your core and your lower body. To perform the RDL you need the following material from ZEUZ:

The Easy Preparation with the ZEUZ articles

Use the 15 or 20 kilo barbell bar and add the halter weights. Ensure the weights to the bar by using our barbell closures.

Execution of the Romanian Deadlift:

  1. Grab the barbell with an overhand grip, slightly wider than shoulder width.
  2. Keep your back straight and your shoulders back.
  3. Slowly bend forward from your hips, keeping your legs slightly bent.
  4. Feel the tension in your hamstrings, then push yourself up to the starting position.

Important Tips:

  • Tighten your abdominal muscles and keep your back straight throughout the entire movement.
  • Keep the barbell close to your body and avoid bending your lower back.
  • Start with light weights and focus on the right technique before increasing the weight.

3. Hip Thrust: Build Strong Bilters and Improve Your Balance
The hip thrust is a perfect exercise to strengthen your hip, buttock and quadricep muscles. It also helps stabilize the pelvis, lower back and knees, improving your balance and glutes. This compound exercise is a must-have for your legal workout. For the hip thrust you will need the following materials from ZEUZ:

The Easy Preparation with the ZEUZ articles

Grab the 15 or 20 kilo barbell bar and add the halter weights to it. Choose the amount of weight with enough challenge that suits you. Always challenge yourself! Ensure your weights with our barbell closures and possibly use our barbell pad for extra comfort.

Implementation of the Hip Thrust:

  1. Place your upper back on a bench or raised platform and put the barbell bar over your pelvis, just above your hips.
  2. Place your feet hip-width and push your heels firmly into the ground.
  3. Tighten your glutes and push your hips up, tensing your abs.
  4. Hold this position for a moment and slowly lower yourself to the starting position.

Important Tips:

  • Make sure your shins are perpendicular to the floor when reaching the top position.
  • Focus on tightening your glutes throughout the entire movement.
  • Start with light weights and gradually work towards heavier loads.

4. Split Squat: Improve Your Power and Get Away With Imbalances
Split squats are great for improving your bear strength and getting rid of any imbalances. This exercise focuses on one leg at a time, making your weaker side stronger and increasing your overall leg strength. For the split squat you will need the following materials from ZEUZ:

The Easy Preparation with the ZEUZ articles

Choose dumbbells where you get the most challenge. At ZEUZ we have bumps ranging from 5 to 35 kilos.

Execution of the Split Squat:

  1. Stand with one foot forward and one foot back.
  2. Hold a dumbbell in each hand, along your body.
  3. Slowly slump down with your back knee almost reaching the floor, holding your front knee straight above your ankle.
  4. Push yourself explosively up and repeat the movement with the other leg.

Important Tips:

  • Keep your back straight and your upper body steady throughout the movement.
  • Ensure a full range of motion by leaving enough space between yourself and the ground.
  • Focus on tightening your stomach and back muscles for extra stability.

5. Box Step Ups: Strengthen Your Lower Body and Improve Balance
Box step ups are a great exercise to strengthen your lower body and improve your balance. This one-sided exercise focuses on the quadriceps, hamstrings, glutes and calves, while also building stability in the hip, knee and ankle joints. For the box step ups you will need the following materials from ZEUZ:

The Easy Preparation with the ZEUZ articles

Prepare the Plyo box at the height that is pleasant for you. You can turn it in such a way that it is 51, 61 or 76 centimeters high. Get your dumbbells ready in the amount of pounds that you find most challenging yourself.

Execution of the Box Step Ups:

  1. Place one foot on the plyo box and push yourself up until you are on the platform.
  2. Raise your other foot and place it next to the first foot.
  3. Then step back with one foot at a time to the starting position.
  4. Repeat the movement with the other leg.

Important Tips:

  • Keep your back straight and your upper body steady throughout the movement.
  • Make sure your leg is bent at a 90-degree angle when you're standing on the plyo box.
  • Focus on tightening your stomach and back muscles for extra stability.

Tips for an Effective Legday Workout

In addition to the exercises above, there are some important tips that can help you get the most out of your legday workout. Here they are:

  1. Always start with a good warm-up to avoid injuries and make your joints more supple.
  2. Vary in weights and intensity to challenge and grow your muscles continuously.
  3. Get plenty of rest and recovery between sets to avoid overloading.
  4. Listen to your body and adjust the exercises according to your individual abilities and goals.
  5. Work with a professional trainer to improve your technique and take your legday to the next level.

An effective legday workout is essential for building strong and muscular legs. By including exercises such as the front squat, Romanian deadlift, hip thrust, split squat and box step ups in your training schedule, you can lift your lower body to new heights.

At ZEUZ we have enough materials to make your legday as challenging as possible. Our products are also designed to keep your workouts comfortable and effective. Start implementing these exercises today and getting ZEUZ sports gear in your legday routine and experience the amazing results!

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