• Published: 31 January 2018
  • Build big, ripped legs here - http://athleanx.com/x/my-workouts
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    Leg day is one of the most hated workout days in the gym. People go so far as to skip it all together because they dread enduring another set of squats, lunges, leg presses or step ups. Don’t let this be you ever again. After watching this video, you are going to know the real reason why you hate leg day and, most importantly, what you need to do to start loving it from now on.

    Leg training is very polarizing. Ask someone whether they enjoy training their legs and you are going to get a strong response one way or the other. Some will actually look forward to it while the majority will despise it. There is actually a very good reason for why you might be one of those that does not like training their legs. Because doing so is really hard! There are over 50 muscles in the lower body that get trained when you do your leg workouts. The same cannot be said for training biceps. The more muscles that are working the harder the demand placed on you.

    That said, that isn’t the only reason why you hate leg day. More importantly, if you do not look forward to training your legs then you likely were forced by external forces to start training your legs in a way that exceeded your abilities at an early point in your training. This is a big mistake, but it can be corrected. If you are willing to break it all down and start back at square one, you can rebuild your leg training and build huge legs in the process.

    This is going to require that you get honest with yourself however. You need to be willing to admit that your squat (while heavy) may not truly be commanded at all points in the range of motion of the exercise. If you are feeling every rep in your joints more than your muscles then you definitely need to re-evaluate your performance of the lift and be willing to make some changes.

    Either way, when we skip the necessary process of building up to a big squat, we get frustrated and wind up hating leg training. This happens for one of two reasons. The first is, you perform your reps badly and allow the muscles that should be doing the work to escape unworked. This will only limit the gains you see in your legs which will frustrate you and make you start wanting to blame your genetics for your poor progress.

    It is not your genetics. It is you. You need to be honest with your shortcomings and realize that lifting with a lighter weight may have allowed you to put more of the work in your legs where it should be and you would get better results in the process. The second thing that happens is that you compensate your way through every rep of your leg training and wind up beating up your knees, ankles and hips in the process. This makes leg training physically unbearable and something that you want to avoid at all costs moving forward.

    Neither of these situations are conducive to you getting bigger legs. So, look at yourself in the mirror and be honest with your current approach to leg training. If you find that either of the above scenarios sounds like something that you are doing too much of right now, do me a favor and back off. Start with much lighter weights than you can supposedly handle and work on perfecting your squat form. From here, gradually add back in the weight and you will be shocked at not just how good your legs feel but how great they start looking in the process.

    If you are looking for a complete program that puts the science back in leg training to help you build your best legs yet, head to http://athleanx.com and get our ATHLEAN-X Training System. Start building ripped, athletic and powerful legs by training like an athlete.

    For more leg workout videos and the best leg exercises for building skinny legs, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Comments • 3 831

    ATHLEAN-X™   10 months back

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    • joshua2585
      joshua2585  2 months back

      I Effing love your videos man.

    • frankgon4
      frankgon4  2 months back

      Almost as if you were talking to me. I am starting over this week.

    • Davida Majako
      Davida Majako  4 months back

      My first legday was the most painful experience in my legs. Lasted 7 days.

      After that the legdays 2 times a week are fun to do but i also have my younger brother. We motivatie eachother.

    • Dead Pool
      Dead Pool  4 months back

      ATHLEAN-X™ hey Jeff can you make a video on muscle soreness whilst having a physical 9-5 job and growth!?? Thanks

    • Rogelio Sarceno
      Rogelio Sarceno  9 months back

      Speaking facts! Thank you so much!

  • jer iffy
    jer iffy  2 hours back

    I feel exhausted after legs

    • James Edition
      James Edition  2 days back

      Thank god i go great leg genetics and big calfs

      • TheDrCrow
        TheDrCrow  4 days back

        Little did Jeff know leg day is my favourite day

        • Bryce_ Brunelli
          Bryce_ Brunelli  5 days back

          I don't understand why they hate it. The only time I do is when I have a 4x12 and I'm on my last set. SQUATTING IS FUN AND ITS YOUR MENTALITY!

          • C Money Drumming
            C Money Drumming  7 days back

            I get my ass kicked by leg day but i always see more gains after that day overall than any other day.

            • Douglas McLaren
              Douglas McLaren  7 days back

              Great coach! Love your videos! Truly appreciated.

              • Jose Salazar
                Jose Salazar  1 weeks back

                Love it

                • JackO M8
                  JackO M8  1 weeks back

                  Had ACL surgery 5 months ago and started going gym again but I’m only aloud to do body weight leg exercises 🙄. Upper body is getting more defined but leaving my legs behind ahaha physio reckons another few months then I can go back to squatting weight etc 👍🏻👍🏻

                  • brandon peterson
                    brandon peterson  1 weeks back


                    • Quentin Smith
                      Quentin Smith  2 weeks back

                      I got a Plan B ad, because hitting legs gets me laid 😎

                      Jk pls help

                      • jumpman2o
                        jumpman2o  2 weeks back

                        Thank you Jeff. You're an inspiration.

                        • GreenPigKing
                          GreenPigKing  2 weeks back

                          The reason I don’t get excited is because I don’t have girls looking at my meaty thighs and getting turned on.

                          • TraceguyRune
                            TraceguyRune  2 weeks back

                            Because leg day doesn't make you look good in the bathroom mirror. 😅

                            • Kyle Snoddy
                              Kyle Snoddy  2 weeks back

                              The thing with leg day is that it's just too sore on your legs, especially if you plan on running or playing sports days after. Literally the day after leg day it's even bloody sore to sit down

                              • Rybackilicious
                                Rybackilicious  2 weeks back

                                Kyle Snoddy I do sprints after leg day. It fucking sucks but it’s doable

                            • Fausto Diaz
                              Fausto Diaz  2 weeks back

                              Agreed with everything here, I'm starting all over again with my squats. I appreciate this!👍🏻

                              • Bryan Flores
                                Bryan Flores  2 weeks back

                                Leg Day does suck.

                                But it's necessary.

                                • Rajat Pangtey
                                  Rajat Pangtey  2 weeks back

                                  my friend always skips leg day and when I'm squatting he keeps telling me to increase the weight (i don't need to atm)
                                  I'll throw a loaded rode on him soon

                                  • soldatheero
                                    soldatheero  2 weeks back

                                    I love squatting as you get so much bang for your buck.. I squat and bench press together in the same workout and try to do it 3 times a week.

                                    • Justin The Matrix
                                      Justin The Matrix  2 weeks back

                                      I can get sore from doing squats with no weight.

                                      • Michael Ramirez
                                        Michael Ramirez  2 weeks back

                                        I see a spooky skeleton in the mirror.

                                        • operations1000
                                          operations1000  3 weeks back

                                          100% bang on!!
                                          I restarted completely, used to do 3 plates @ 165lb weight, total half squat bs, shocked I didn't seriously injure myself. It mainly did nothing for my legs and especially glutes and hams.
                                          Now I'm doing low-bar squats with great form, not too low (that's a thing too, the low bounce up cheat) and definitely not too high. I'm back up to doing 5 reps of 170lbs working back to 2 plates. My legs have never felt better and stronger!!

                                          • Dylan Hammerle
                                            Dylan Hammerle  3 weeks back

                                            Why I hate leg day besides it not being chest / biceps: I have never been out on a Saturday night and a girl told me “woah nice quads”

                                            • funky down
                                              funky down  3 weeks back

                                              try the hack squat. its difficult to cheat and you will struggle with low weight definitely

                                              • Dark_Matter
                                                Dark_Matter  3 weeks back

                                                If you’re sore and quads and hams cramp up before you go to bed at some point in the day, I’d say it was a good leg day. And this is based on my experience with my own progression with weight and form.

                                                • Dorothy Saikia
                                                  Dorothy Saikia  4 weeks back

                                                  I actually love leg day, maybe it's because my upper body strength is negligible and leg day makes me feel more worthy. 😂 sad life.

                                                  • Eduardo Salgado
                                                    Eduardo Salgado  4 weeks back

                                                    Man, the only reason I hate leg day is because I hate going to work with tired legs

                                                    • James Miller
                                                      James Miller  4 weeks back

                                                      Another stellar video by Jeff. Great advice, inspiring trainer.

                                                      • Miau Saber
                                                        Miau Saber  4 weeks back

                                                        I only like leg day when i finish

                                                        • Tyler Volentine
                                                          Tyler Volentine  4 weeks back

                                                          Two things that everyone forgets when squatting: Good Form and Proper Shoes!

                                                          • kagato0110
                                                            kagato0110  4 weeks back

                                                            Hmm, makes sense. Ok I'm going to drop weight and start over again with my legs

                                                            • david bukasa
                                                              david bukasa  4 weeks back

                                                              I started all over again with my legs training. I tell you guys it real works. I was squating 180lbs with serious pain in my knees hearing them cracking, I backoff the weight I worked on my form, mobility and flexibility and now I'm able to squat 315lbs easy for 10 reps with no pain

                                                              • Rúben Oliveira
                                                                Rúben Oliveira  4 weeks back

                                                                I started gym 4 months ago and i do squats 154lbs.
                                                                Hip trust 220lbs

                                                                • Chris Jones
                                                                  Chris Jones  4 weeks back

                                                                  This sums up the month leading up to injuring my knee and now having to rectify IT band syndrome… and now going way back to the beginning and doing things properly.

                                                                  I've also found the leveraged squat machine to be the one tool I can use in the gym that allows me to have an intense workout with no sharp pain from my knee, that I woould almost always get from squatting. I've tried box squats, smith machine squats, goblets the lot and nothing can save my knee at that 30 - 45 degree point when the IT band pain is at it's most debilitating. I can do lunges and if I'm really careful split squats. I also never used to be able to do pull ups, so I just focussed on getting my shoulders and lats up to scratch with proper exercises and now they're efficient enough I cna do pull ups. So I guess there are plenty of exercises you have to do in order to get your muscles to the point where you can even start to train the major exercises such as squats.

                                                                  • Erica Roberts
                                                                    Erica Roberts  4 weeks back

                                                                    Thank you so much! I really needed to hear this

                                                                    • FromBeToReality
                                                                      FromBeToReality  1 months back

                                                                      THUMBS UP!!!
                                                                      then watch!!!

                                                                      no female hates leg day!!

                                                                      • Leonis Krigorian
                                                                        Leonis Krigorian  1 months back

                                                                        They're gonna be sore all week. My legs are already so big I have trouble pulling up just to have them keep slipping.

                                                                        • Moses Soto
                                                                          Moses Soto  1 months back

                                                                          I really needed to hear this. My left hip has been bothering my in squatting when I’m in the bottom position. Think I should low the weight and really focus on controlling the weight and even posing at the bottom to know if I’m really in control of the weight. Thank you Jeff!

                                                                          • Dark Goten
                                                                            Dark Goten  1 months back

                                                                            I'm actually in the process as I type of skipping leg day.lol!:(

                                                                            • case015
                                                                              case015  1 months back

                                                                              I wish I could squat 115 lol. Most I’ve ever done is 95 8x5

                                                                              • Jacob Schlosser
                                                                                Jacob Schlosser  1 months back

                                                                                Improper squatting form is an epidemic.

                                                                                • Dud do Sgdgxgsg
                                                                                  Dud do Sgdgxgsg  1 months back

                                                                                  My gym doesn’t even have a barbell what should I do

                                                                                  • Todd Northrop
                                                                                    Todd Northrop  1 months back

                                                                                    Find another gym. Or try to save money and buy a squat rack and barbell set

                                                                                • Hugo Valdez
                                                                                  Hugo Valdez  1 months back

                                                                                  Not sure why you’re shitting on the leg press. I can’t do squats because my spine compresses and it leads to back pain, so I do leg presses instead. I have one of the thickest legs in the gym compared to other guys

                                                                                  • Clazzo Mate
                                                                                    Clazzo Mate  1 months back

                                                                                    Am I the only one that enjoys training legs the most..? They’re literally the most important set of muscles in your body lmao

                                                                                    • Yair 305
                                                                                      Yair 305  1 months back

                                                                                      I legit almost vomit when I did a leg day. For the record it was really intense

                                                                                      • Lt. Reacharound
                                                                                        Lt. Reacharound  1 months back

                                                                                        What scared/annoyed me about Squatting in the beginning, was comments like this. I couldn't make it hard enough to vomit, since I'm too worried about form and not getting herniated disc or hurting my knees. I couldn't lift aggressively enough, like in every other lift, because of the constant worry of safety. I still can't make myself feel like vomiting though, very uncomfortable sure, feeling dizzy after every set, sure (same with deadlift, gets me dizzy). Feeling like vomiting? Not in a million years

                                                                                    • Gravora
                                                                                      Gravora  1 months back

                                                                                      When I started doing legs all i did was bodyweight squats. I weighed nearly 19st at the time. I could not do it any lighter.

                                                                                      • Klara Friberg
                                                                                        Klara Friberg  1 months back

                                                                                        This hit close to home for me! Sore legs for days now sins i went back to basic and did it right this time!

                                                                                        • Paaras Pratap Singh
                                                                                          Paaras Pratap Singh  1 months back

                                                                                          Ego lifting in squat liked my l4-l5-s1 vertebrae disc.. Now I'm just good enough to walk