Uploaded July 2025 | Updated September 2026, 1 week ago
๐ฅ Want strong, sculpted legs that turn heads all summer long? Whether youโre training for power, chasing hypertrophy, or looking to shape up your quads, glutes, hamstrings, and calvesโthis list has you covered!
๐ช These are the must-do moves for serious leg gains:
1. Mini Band Squat Side Steps - at 2:02
youtu.be/Hkx5QfxnonQ?si=sySBj8JHaCkUdT2J
2. Cable Pull Through - at 0:36
youtu.be/OkcryKUZTZs?si=7bL-fqJmpjLiLJG4
3. Glute-ham Raise - at 1:34
youtu.be/cIzAi1Zr36A?si=d84nwnJEd0Jdew3T
4. Bodyweight Curtsy Lunge - at 3:28
youtu.be/bE5Ck098pqE?si=QHTDR8Mr1ypuHb86
5. Bodyweight Sumo Squat - at 0:49
youtu.be/9s5S-TPcGO8?si=c1zVOVc7xDrYKrMU
6. Trap Bar Deadlift - at 1:40
youtu.be/48qK5csU7zY?si=G2IXTnojxKUG2Yvo
7. Barbell Walking Lunges - at 1:05
youtu.be/83pKWaXl8VE?si=wGEzR4k8Vx6YOsFP
8. Barbell Front Squats - at 3:50
youtu.be/LGY8kDgNshA?si=PGSNFNT8YLYwMmY_
9. Dumbbell Deficit Deadlift - at 4:07
youtu.be/SZln2UJeK94?si=xvFtPUKnsP1o8M28
10. Dumbbell RDLs (Romanian Deadlift) - at 3:04
youtu.be/RK_BQsMDZ0g?si=8BwjX3qsdPl9nFsN
11. Kettlebell Swing - at 5:20
youtu.be/oZEGygcLvx8?si=yg0TPIv1GsUFjnCF
12. Bulgarian Split Squat - at 1:35
youtu.be/ePvih10DaKA?si=BPfNyjNgkK4don38
13. Dumbbell Reverse Lunges - at 10:22
youtu.be/qMKJdU1Safc?si=Ztz4S2WCR7Kx50JR
14. Skater Hops - at 0:37
youtu.be/2Yeq_438v5o?si=qB8Djv0g4iolvdBG
15. Sissy Squat - at 0:55
youtu.be/FX4gWc7PuRA?si=c16eW9XM1YBIT98G
16. Barbell Zercher Squat - at 1:57
17. Cossack Squat / Lateral Lunge - at 2:48
18. Plie Squat - at 5:01
youtu.be/a001wyjDqC8?si=QyWWoT-TYbZ3uty-
19. Weighted Hip Bridges - at 1:03
youtu.be/T7hLzWggNYc?si=NlgYtuzM7B2Vk1qM
20. Dumbbell Goblet Squat - at 0:43
youtu.be/SZln2UJeK94?si=KSwlnX5tuzgUIsEu
From barbell squats to Bulgarian split squats, step-ups, glute bridges, Nordic curls, and calf raisesโthese 20 exercises will help you build the lower body you've always wanted.
๐ฅ Why These Work:
โ๏ธ Target every major leg muscle group
โ๏ธ Promote balanced development
โ๏ธ Boost lower body strength & endurance
โ๏ธ Improve metabolism and fat burn
โจ Pro Tip: Rotate 4โ6 of these exercises into your weekly routine, progressively overload, and fuel up with enough protein to grow!
๐ Claim your FREE fitness tools today:
Jump Rope Giveaway: criticalbench.com/growth/jumpropegiveaway
Sliders Giveaway: criticalbench.com/growth/slidersgiveaway
๐ต Thanks for watching Critical Bench! Donโt forget to Like, Comment, and Subscribe for more quick training tips! ๐ต
Subscribe to Critical Bench:
youtube.com/subscription_center?add_user=criticalbench
Subscribe to The Compound:
youtube.com/subscription_center?add_user=gymexercises
====
#legday #legdaymotivation #legworkout #legstrengthening #summerbodyworkout #minibandworkout #lungesandsquats #lungesworkout #sumosquats #bulgariansplitsquat #lowerbodystrength #lowerbodyworkout #followalongworkout #strengthtraining #criticalbench
๐ฅ Want strong, sculpted legs that turn heads all summer long? Whether youโre training for power, chasing hypertrophy, or looking to shape up your quads, glutes, hamstrings, and calvesโthis list has you covered!
๐ช These are the must-do moves for serious leg gains:
1. Mini Band Squat Side Steps - at 2:02
youtu.be/Hkx5QfxnonQ?si=sySBj8JHaCkUdT2J
2. Cable Pull Through - at 0:36
youtu.be/OkcryKUZTZs?si=7bL-fqJmpjLiLJG4
3. Glute-ham Raise - at 1:34
youtu.be/cIzAi1Zr36A?si=d84nwnJEd0Jdew3T
4. Bodyweight Curtsy Lunge - at 3:28
youtu.be/bE5Ck098pqE?si=QHTDR8Mr1ypuHb86
5. Bodyweight Sumo Squat - at 0:49
youtu.be/9s5S-TPcGO8?si=c1zVOVc7xDrYKrMU
6. Trap Bar Deadlift - at 1:40
youtu.be/48qK5csU7zY?si=G2IXTnojxKUG2Yvo
7. Barbell Walking Lunges - at 1:05
youtu.be/83pKWaXl8VE?si=wGEzR4k8Vx6YOsFP
8. Barbell Front Squats - at 3:50
youtu.be/LGY8kDgNshA?si=PGSNFNT8YLYwMmY_
9. Dumbbell Deficit Deadlift - at 4:07
youtu.be/SZln2UJeK94?si=xvFtPUKnsP1o8M28
10. Dumbbell RDLs (Romanian Deadlift) - at 3:04
youtu.be/RK_BQsMDZ0g?si=8BwjX3qsdPl9nFsN
11. Kettlebell Swing - at 5:20
youtu.be/oZEGygcLvx8?si=yg0TPIv1GsUFjnCF
12. Bulgarian Split Squat - at 1:35
youtu.be/ePvih10DaKA?si=BPfNyjNgkK4don38
13. Dumbbell Reverse Lunges - at 10:22
youtu.be/qMKJdU1Safc?si=Ztz4S2WCR7Kx50JR
14. Skater Hops - at 0:37
youtu.be/2Yeq_438v5o?si=qB8Djv0g4iolvdBG
15. Sissy Squat - at 0:55
youtu.be/FX4gWc7PuRA?si=c16eW9XM1YBIT98G
16. Barbell Zercher Squat - at 1:57
17. Cossack Squat / Lateral Lunge - at 2:48
18. Plie Squat - at 5:01
youtu.be/a001wyjDqC8?si=QyWWoT-TYbZ3uty-
19. Weighted Hip Bridges - at 1:03
youtu.be/T7hLzWggNYc?si=NlgYtuzM7B2Vk1qM
20. Dumbbell Goblet Squat - at 0:43
youtu.be/SZln2UJeK94?si=KSwlnX5tuzgUIsEu
From barbell squats to Bulgarian split squats, step-ups, glute bridges, Nordic curls, and calf raisesโthese 20 exercises will help you build the lower body you've always wanted.
๐ฅ Why These Work:
โ๏ธ Target every major leg muscle group
โ๏ธ Promote balanced development
โ๏ธ Boost lower body strength & endurance
โ๏ธ Improve metabolism and fat burn
โจ Pro Tip: Rotate 4โ6 of these exercises into your weekly routine, progressively overload, and fuel up with enough protein to grow!
๐ Claim your FREE fitness tools today:
Jump Rope Giveaway: criticalbench.com/growth/jumpropegiveaway
Sliders Giveaway: criticalbench.com/growth/slidersgiveaway
๐ต Thanks for watching Critical Bench! Donโt forget to Like, Comment, and Subscribe for more quick training tips! ๐ต
Subscribe to Critical Bench:
youtube.com/subscription_center?add_user=criticalbench
Subscribe to The Compound:
youtube.com/subscription_center?add_user=gymexercises
====
#legday #legdaymotivation #legworkout #legstrengthening #summerbodyworkout #minibandworkout #lungesandsquats #lungesworkout #sumosquats #bulgariansplitsquat #lowerbodystrength #lowerbodyworkout #followalongworkout #strengthtraining #criticalbench
