Best leg day workouts

Andrew Huberman emphasizes the significance of training legs on Mondays. This is because the legs comprise the largest muscle groups in the body, and by working them out, you set in motion several metabolic processes that elevate metabolism and amplify hormonal events such as systemic release of hormones like testosterone and growth hormone. This creates a strong foundation not just in the legs but for the entire body and supports overall musculature and tendon and ligament strength. His personal leg day routine consists of exercises targeting the quadriceps, hamstrings, and calves, and he suggests making leg day the first day of strength and hypertrophy training for the week 1.

In terms of workout structure, Dr. Huberman prefers a warm-up followed by two to three hard sets for each exercise, focusing on either increasing weight or the number of repetitions compared to the last session. For each muscle group, he recommends performing two to three sets of two exercises. He also stresses the importance of training legs for everyone, not just for aesthetic reasons but also because of the solid connection between leg strength, the ability to perform various sports, and longevity 2.

Andrew Huberman has emphasized the importance of training legs, particularly highlighting a routine involving quadriceps, hamstrings, and calves. Although he didn't provide specific exercises in the clips, he highlighted the benefits of having a leg workout that includes training these major muscle groups because it initiates various metabolic and hormonal processes that are beneficial for strength, metabolism, and overall physical health 1.

It's important to note that while Andrew Huberman is a neuroscientist with knowledge of physiology, he may not have discussed detailed leg workouts in depth. For specific leg workouts, it's advisable to refer to fitness professionals who specialize in strength and conditioning.

Common leg exercises that target the quadriceps, hamstrings, and calves, generally recommended by fitness professionals, include:

• Squats (variations such as barbell back squat, goblet squat)
• Deadlifts (traditional, Romanian, sumo)
• Leg press
• Lunges (forward lunges, reverse lunges)
• Calf raises (seated, standing)
• Hamstring curls (lying, standing, seated)
• Leg extensions

Please keep in mind to always follow the guidance of fitness professionals and consider your own fitness level and potential restrictions before starting any new workout regimen.