The Best Workout for After Leg Day

Tired of leg day? Have you been wondering what the best workout for after leg day is? You’re in luck! This article will identify the best exercises to do after an intense leg workout. Say goodbye to post-leg day fatigue and hello to optimal recovery!

Quick facts: Best Workout For After Leg Day

  • ✅ Foam Rolling helps to reduce delayed onset muscle soreness. Source: Harvard Health Publishing
  • ✅ High intensity interval training (HIIT) is the most time-effective way to train after leg day. Source: American Council on Exercise
  • ✅ A good post-leg day routine should include exercises to improve mobility, flexibility, and stability. Source: American College of Sports Medicine
  • ✅ Compound exercises that target multiple muscles should be included in your post-leg day workout. Source: American Heart Association
  • ✅ Low-impact exercises like swimming or biking can help to reduce stress on muscles and joints. Source: Mayo Clinic
  • ✅ Foam Rolling helps to reduce delayed onset muscle soreness. Source: Harvard Health Publishing
  • ✅ High intensity interval training (HIIT) is the most time-effective way to train after leg day. Source: American Council on Exercise
  • ✅ A good post-leg day routine should include exercises to improve mobility, flexibility, and stability. Source: American College of Sports Medicine
  • ✅ Compound exercises that target multiple muscles should be included in your post-leg day workout. Source: American Heart Association
  • ✅ Low-impact exercises like swimming or biking can help to reduce stress on muscles and joints. Source: Mayo Clinic

Checkout this video:


Leg day is an important part of any workout routine. It helps build strength and increases muscle mass, which can positively impact your overall performance. But what about the day after leg day? What should you do then?

The best workout for the day after leg day is something that helps you recover from your previous workout and get ready for the next one. You should focus on exercises that don’t require heavy lifting, such as low-impact cardio or dynamic stretching. It’s also important to stay hydrated, get plenty of rest, and eat a balanced diet. All of these things will help ensure that your body recovers properly so you can maximize the benefits of your workouts.

Warm Up

Warm up exercises are essential for any workout, but especially after a leg day. Such exercises can help get your body ready for the next day by increasing your flexibility, reducing muscular tension, and preventing potential injuries. Additionally, warming up can also help improve your performance and range of motion.

Let’s look at what warm up exercises are best after a leg day:

Foam Rolling

Foam Rolling is a type of self-myofascial release that uses a foam roller to target trigger points in the muscles. Foam rolling is an effective way to warm up before and after workout. After leg day, foam rolling can help break down adhesions in your muscles and break up any pain due to tightness.

When you perform foam rolling, it increases blood flow and oxygenation, so the muscles can receive more nutrients and repair itself faster. Prior to beginning any foam rolling session, it is important to keep in mind that foam rolling should not be painful. If any area becomes uncomfortable or unbearable then revisiting the pressure applied or changing areas is advised. Foam rolling should be also done slowly as too much pressure can cause damage rather than relief from pain.

This simple technique can help you recover quickly from leg day so you’ll always feel 100% ready for your next workout!

Dynamic Stretching

Dynamic stretching is a form of active stretching that involves moving the joints and muscles through a full range of motion, rather than holding a static pose. Incorporating dynamic stretches into your post-workout routine can help you warm up and reduce muscle soreness following an intense leg day.

Not only do dynamic stretches help improve mobility, but they also prepare the body for activity by activating key muscles, tendons & ligaments. Examples of dynamic stretches include:

  • Knee high skips
  • Leg swings
  • Walking lunges
  • Frog jumps
  • Side shuffles

After your leg day workout it’s important to actively stretch in order to promote flexibility and help your muscles recover faster. Dynamic stretching can be done pre-workout as well as post-workout for optimal results.

Core Work

After an intense Leg Day workout, doing core exercises can help you achieve maximal gains in muscle strength and definition. Core muscles, like the abdominals and lower back, are essential for good posture, proper body alignment and a good range of motion. This is why core work should be included in your workout routine following an intense leg day.

So, let’s look at the best exercises you can do to target your core:


Plank is a great core exercise to do after a leg day workout. It is a simple and effective way to target your core muscles, including the rectus abdominis, transverse abdominis, and obliques.

To perform the plank pose, begin by lying face down on the floor with your toes tucked under and your arms at your sides. Then lift up onto your forearms with straight elbows and press your feet into the ground as you engage your core muscles to lift yourself up so that only your toes and forearms are touching the ground. Maintain this pose for 30-60 seconds or until you feel fatigued.

This exercise can be modified based on fitness levels by holding it for shorter or longer durations or by moving to a more advanced position such as high plank or side planks. Plank helps to build strength in both the upper and lower body while also helping to tone and define the stomach area.

Glute Bridges

Glute Bridges are a great exercise to do after leg day to strengthen and activate the glutes. To do this exercise, begin lying on your back with your feet hip-width apart and at a straight line with your knees. Lift your hips up toward the ceiling, squeezing your glutes at the top of the movement. Then slowly lower down until you are almost back in starting position. It is important to keep any unnecessary movement out of this exercise, as it should be slow and controlled in order to be effective.

This exercise can be done for as many reps as needed, but 8-12 reps is recommended for best results. Glute bridges are also an effective form of low-impact cardio and can help improve posture if done regularly.

Russian Twists

Russian Twists are a great exercise for those recovering from leg day workouts. They are a core-strengthening exercise that target the obliques, hip flexors and transverse abdominis, and require limited equipment or none at all.

To perform the Russian Twist one can sit on the floor, with their feet and knees bent in front of them as they balance on their bottom, with their back and torso straight. Then they can hold out their arms in front of them (intended to increase balance and intensity). Finally, they can twist their upper body back and forth while keeping their feet lifted off the floor. Russian Twists should be performed for 1 minute to 2 minutes at a time for best results.

This exercise is great for core strength and stability training after leg day as it targets many muscles used during various leg workouts such as squats and deadlifts.

Lower Body Work

Lower body workouts are an important part of any fitness routine. Working out after leg day can help to reduce soreness and improve mobility. It can also help to build muscle and strengthen the lower body. Let’s take a look at the best exercises to do after leg day:


Squats are an important part of any leg day workout routine and should be included to really work the lower body. Squats target a variety of muscles in the quads, hamstrings, glutes, calves, and even core. They can also help build strength in the lower back and spine.

Squats can be performed with bodyweight or with additional weight if you are looking for a more challenging workout. It is important to use proper form when squatting to ensure that you exercise safely. Start by standing with your feet slightly wider than hip-width apart. Keep your chest up and abs engaged as you slowly lower down until your thighs are at least parallel to the ground, then return to standing while squeezing through your glutes at the top of the movement.

Squats can also be done as single-leg squats or plyometric exercises like jump squats for an added challenge.


Lunges are an effective lower body exercise that can help build strength and balance in your quads, glutes, hamstrings, and core. Lunges can be performed in a variety of ways to target different muscles, and they are considered to be an efficient explosive exercise. This makes them great for post-leg day workouts since they can help you build strength while additional increasing your speed and power.

There are many variations of lunges that can be done such as the forward lunge, reverse lunge, curtsy lunge, jump lunges, and side lunges. To perform a basic forward lunge correctly start standing with feet shoulder width apart. Step one leg out in front of your body keeping the knee bent at a 90 degree angle and both feet flat on the floor. As you exhale lower down pushing through your front foot until the back knee lightly touches the ground. Your front knee should also not extend past your toes when you descend into this motion. Push back up through your heel activating through the glute muscles to get back to starting position before switching sides and repeating for desired reps or time period before finishing off with stretching.


Step-ups are a compound exercise, meaning they work multiple different muscles at the same time. This makes them a great choice for post-leg day workouts, as they target the quads, hamstrings, glutes and calves. Step-ups also increase overall leg strength by demanding that you lift your entire body weight with each rep.

To do a step-up correctly, start by standing in front of the box or bench and facing away from it. Place your left foot on top of the box and then press through your heel to bring your right foot up onto the box as well. Make sure you’re keeping good form throughout this movement – controlling both the ascent and descent of each step-up is key! Aim for 8–10 reps with each leg and try increasing the height of the box (or bench) as you get stronger.

Upper Body Work

After completing a leg day workout, it is important to take a rest day before moving onto any other exercises. But, if you want to stay active, upper body workouts are a great option! While upper body workouts can be beneficial for all muscle groups, they are especially beneficial for helping to build strength and muscle after leg day. Let’s find out what the best upper body exercises are:


Push-ups are an important part of a well-rounded upper body workout. The classic push-up is an effective and easy to perform exercise, suitable for everyone from beginners to elite athletes. Push-ups target the chest muscles, shoulders, triceps and core. This combination works to strengthen the upper body while also developing overall muscle balance and coordination.

Push-ups are versatile – not only can they easily be adjusted in difficulty level by varying how far apart your hands are placed on the floor or increasing the intensity with explosive reps, but you don’t need any equipment other than your own bodyweight for a complete upper body workout after leg day. If you’re having trouble with push-ups or need more resistance in order to progress, try:

  • Elevated push ups
  • Inserting a pause at the bottom of each rep for added challenge.

With proper form and progressions in place, push ups can be used to build strength and athleticism!

Shoulder Press

Shoulder Press is a popular upper body exercise that helps strengthen the shoulder muscles and builds overall shoulder muscle mass. It is also effective for improving muscular strength and power in the shoulders and upper body.

To perform a Shoulder Press, you stand with your feet hip-width apart and hold a weight in each hand above your shoulders. Make sure to keep your elbows bent as you press the weights straight up above your head, then lower them back down slowly. This exercise can be done with an Olympic barbell, dumbbells, or even just your own body weight.

The Shoulder Press is a great full-body workout because it works multiple muscle groups including the deltoids, triceps, traps, upper chest muscles, and core muscles. As with any exercise routine, it’s important to use proper form while performing the Shoulder Press to ensure safety and effectiveness.


Pull-ups are a great upper body workout for after leg day. They target the latissimus dorsi muscles, commonly referred to as the “lats”, which are located on the sides of your back below your shoulders. Pull-ups also target the biceps and forearms making them a fantastic overall upper body workout.

Pulling up also develops core strength by engaging your abdominal muscles while you bring your body upward. In addition to targeting specific muscle groups, pull-ups also help to increase overall flexibility in your arms, shoulders and chest muscles while building grip strength in your hands and wrists.

Pull-ups can be done with different grips such as standard pull ups, chin ups or even wide grip pull ups to target different areas of the back and arm muscles. You can either use an assisted weight machine or more advanced tools such as TRX bands for an even bigger challenge! To maximize muscle engagement, keep postures straight and maintain tension throughout each rep.

Cool Down

After a long and intense leg day workout, it’s important to properly cool down your body. Cooling down can help improve your recovery and reduce your risk of injury. Cooling down after leg day can also help you prepare for future workouts as it will enhance your overall performance.

Let’s discuss the best cool down exercises for after leg day:

Static Stretching

Static stretching is a type of stretching in which you hold the muscle in a challenging position for a set amount of time. It is considered to be one of the most effective ways to relax tense muscles after an intense workout such as leg day. Static stretching targets all major muscle groups, including quadriceps, hamstrings, and calf muscles.

When done properly and safely, these stretches can help improve overall flexibility and range of motion while providing immediate relief to sore muscles. To perform static stretches, start by finding a comfortable spot on the ground or against a wall where you can easily access your body parts without strain or discomfort. Slowly move each joint through its complete range of motion before holding the stretch for 15-30 seconds. Remember to relax into each stretch and avoid bouncing motions as this can cause injury.

Foam Rolling

Foam Rolling is an effective and efficient way to cool down after leg day. Foam rolling involves using a cylindrical foam roller to massage the muscles, tendons, ligaments and connective tissue of your lower body. It helps to reduce muscle tension and can increase range of motion by improving the flexibility of soft tissues. Foam rolling also helps with post-workout recovery by improving blood circulation, increasing oxygenation, and decreasing pain from lactic acid build up in the legs. The benefits of foam rolling are numerous, making it an ideal choice for cooling down after leg day.

To get started, choose a foam roller that is suitable for your body size – typically longer foam rollers are better for larger individuals while shorter ones are easier to use on smaller people. Next begin rolling slowly over the targeted area while applying enough pressure so that it feels comfortable. Spend 10-15 seconds on each spot before moving on to other areas or different strokes such as circular motions or back-and-forth patterns. Ultimately foam rolling will not only help you cool down faster but also help improve recovery time post workout so you can keep tackling those tough leg days!

FAQs about: Best Workout For After Leg Day

Q: What is the best workout for after leg day?

A: The best workout for after leg day would depend on your individual goals. Generally speaking, performing a light cardio session or a full body strength workout can help to promote recovery and reduce muscle soreness. It is important to listen to your body and adjust exercises accordingly.

Q: What are some examples of good post-leg day workouts?

A: There are many different options for post-leg day workouts. Examples of good exercises include walking, jogging, rowing, swimming, and cycling. Additionally, you can engage in light weightlifting or bodyweight exercises such as squats, push-ups, lunges, etc.

Q: How many days should I rest in between leg day workouts?

A: It is recommended that you give your legs at least 48 hours of rest in between leg day workouts. This will allow your muscles to recover and rebuild, resulting in improved performance and overall health.

Similar Posts