One of the defining characteristics of the “dad bod” — besides the belly that hangs over your pants’ waistline — is a nearly non-existent, flat-as-a-pancake butt.
Let’s face it, most don’t pay attention to the shape of their butt … gut or no gut.
Even for the guys who workout, hitting legs even once a week is a stretch. There’s a reason “don’t skip leg day” is a commonly used phrase in the fitness world. Lots of dudes skip it, or only sprinkle it in every now and then just to say they work their legs.
I’ve never been one to skip leg day, but for nearly a year now, I’ve actually ramped it up. Five and a half years into my Fit Dad journey, I now do two leg workouts a week.
- The lower half of your body contains some of the largest muscles in your body — including the largest in your gluteus maximus. So why would you only work your legs once a week and the muscles in the top half of your body three, four, sometimes five times a week?
- Strong legs and glutes provide a strong foundation for the rest of your body and can help prevent injury, naturally raise your testosterone levels, and can even help you in your other lifts — even your upper body lifts.
- Having an underdeveloped lower body and a well-defined upper body might look OK when you’re wearing a tight shirt and some pants, but when you’re in shorts at the park or in trunks at the beach, you look like a lollipop — top heavy.
I don’t want to look like a lollipop, so I train legs twice a week. And I love it. Call me weird, but leg day is my favorite day.
There are a couple different ways I tend to split out my two leg days each week:
- One day is a day for lifting heavier weight with fewer reps, and one day is a volume day where I lower the weight and bump the reps significantly.
- One day is a quad-focused day and one the other day is a hamstring- and glute-focused day.
Either way you split it out, it’s best to mix up the exercises so that you’re not repeating movements in a single week.
My top-5 favorite leg day exercises:
- Hungarian split squats (with barbell or dumbbells)
- Elevated sumo squats (with kettlebell or dumbbell)
- Hip thrusts (with barbell)
- Walking lunges (with barbell or dumbbells)
- Stiff-legged deadlifts (with barbell or dumbbells)
What are your favorite leg day exercises?