Pro Bodybuilder Swears by 3 No-Fuss Lower Body Exercises to Transform Your Legs

By now, you know that leg day is important. But if you still find yourself avoiding leg day—whether because it’s physically daunting or always a humbling day at the gym—it’s okay to stick to the basics. Retired bodybuilder and 6x Mr. Olympia champion in the Classic Physique division, Chris Bumstead, teamed up with YouTube fitness creator Jesse James West to share his favorite exercises for building muscle. When it comes to the lower body (everyone’s favorite to skip), he suggests three exercises for building full muscle definition without overcomplicating things.

Related: The Exact Chest Workout a Pro Bodybuilder Uses to Build a Broader Chest

Chris Bumstead’s Go-To Leg Day Exercises

Standing Calf Raise

Calves are often the missing piece when it comes to building complete legs. After all, you don’t want that “bricks on sticks” look. The machine doesn’t matter—you can use a Smith machine, free weights, or any setup that works. Focus on locking your knees and lightly engaging your glutes to minimize hip or knee movement. This helps you isolate the calf muscles and get the most out of each rep.

How to Do It

1. Stand tall with your feet hip-width apart on the edge of a step or using a machine.
2. Slowly lift your heels off the surface, rising onto the balls of your feet.
3. Pause at the top and contract your muscles.
4. Lower your heels back down under control to feel a stretch in your calves.

Lying Hamstring Curl

Use a yoga pad under your quads for extra comfort and leverage, then lift your knees slightly into the pad for a deeper hamstring stretch. Keep your glutes engaged so you’re driving the curl from your hamstrings, not your lower back. Control the movement on the decline, taking your time on the way down to maximize the stretch and muscle tension.

How to Do It

1. Lie face down on a hamstring curl machine with the roller pad resting just above your heels.
2. Grip the handles and keep your hips pressed into the pad. Curl your legs up toward your glutes by squeezing your hamstrings
3. Slowly lower back to the starting position without letting the weight slam down.

Barbell Back Squat

Bumstead notes that this doesn’t have to be a traditional back squat, and any squat variation works. You can swap in a belt squat, goblet squat, or whatever best fits your setup. The goal is to hit the deepest range of motion possible while keeping control. At the bottom of each rep, squeeze your glutes to build strength and muscle through the full movement.

How to Do It

1. Step under the bar so it rests across your upper back, just below your neck. Grip the bar slightly wider than shoulder-width, lift it off the rack, and step back with your feet about shoulder-width apart.
2. Keep your chest up and core tight as you lower your hips back and down until your thighs are parallel to the floor.
3. Drive through your heels to stand back up to the starting position.

Related: The Exact Leg Day Workout a Pro Bodybuilder Uses to Build Massive Legs