The Science-Backed Lower-Body Workout for Men Who Hate Training Legs, According to an Exercise Scientist

Leg day. Some people love it, others dread it. If you’re in the latter camp, it’s still important to stick with it, since skipping leg day can lead to real consequences like lower-body weakness and poor balance. Leg day can feel long, brutal, and mentally draining, but exercise scientist Pak Androulakis-Korakakis, PhD, has good news for anyone who hates it. His solution is what he calls the minimum effectivedose. With just a few focused, high-effort sets, you can maintain and even grow your legs without spending hours in the gym.

Related: These Leg Day Mistakes Could Be Sabotaging Your Gains, Trainer Says

Leg Day Workout for Men Who Hate Training Legs

Pistol Squat

Pistol squats are a challenging bodyweight exercise that blasts your quads, glutes, and adductors without any equipment. They also improve balance and mobility, making them perfect for leg-day haters who want maximum results in minimal time. Even partial reps or holds at the bottom can be as effective as full reps, so don’t worry if you can’t do a full one yet.

How to Do It

1. Hold onto a sturdy object for balance if needed.
2. Balancing on one foot and extending the opposite leg in front of you, lower yourself slowly, aiming for a full range of motion.
3. Pause at the bottom for 1 to 2 seconds to increase muscle tension.
4. Push through your heel to stand back up.
5. Repeat on each leg.

Leg Press

Short on time? This is a heavy-loaded, fast-to-set-up exercise that hits the quads, glutes, and partially adductors. Even shallow depth can stimulate growth. Focus on a comfortable foot position and finding a deep range of motion. If you want more quad development, add a few sets of leg extensions.

How to Do It

1. Load the machine with a challenging weight.
2. Place feet comfortably, slightly wider or narrower for comfort.
3. Lower until knees reach a comfortable flexion.
4. Press back to start.
5. Perform 4 sets of 5 to 8 reps.

Dumbbell Romanian Deadlift (RDL)

Focus on your form, finding a deep hinge, and maintaining a neutral spine. RDLs target the hamstrings, glutes, and lower back with minimal setup. Single-leg variations can increase intensity and further challenge stability.

How to Do It

1. Hold a barbell or dumbbell in each hand and hinge at the hips.
2. Lower weight while keeping a slight bend in the knees.
3. Pause at the bottom briefly and return to standing.
4. Perform 3 to 4 sets of 5 to 12 reps.

Smith Machine Good Morning

The Smith machine good morning allows controlled hip hinging to strengthen the glutes, hamstrings, and lower back. It’s also a safer way to load the posterior chain without worrying about balance or stability.

How to Do It

1. Position the bar on your shoulders.
2. Hinge at the hips, keeping knees mostly straight.
3. Lower until you feel a stretch in your hamstrings.
4. Return to standing.
5. Perform for 3 to 4 sets of 5 to 12 reps.

Standing Calf Raise

Calf raises target the gastrocnemius and soleus, improving ankle strength and lower-leg stability. They’re a simple but effective finisher that helps complete overall leg development.

How to Do It

1. Stand on a platform or leg press with straight legs.
2. Lower heels slowly to stretch calves.
3. Raise heels as high as possible.
4. Perform 2 to 3 sets for 8 12 reps per leg.

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