Best Workout for Day After Legs

Do you dread the next day after an intense leg day? Conquer the aches and pains with these simple yet effective post-workout tips to make sure you can keep getting the most out of your workouts.

Quick facts: Best Workout For Day After Legs

  • ✅ Doing light/moderate cardio exercises such as walking or swimming can help improve recovery time and reduce soreness after a leg workout – FitDay
  • ✅ Foam rolling can help reduce muscle soreness and improve range of motion after an intense leg workout – Healthline
  • ✅ Static stretching is the most effective way to reduce soreness and increase flexibility after a leg workout – ACE Fitness
  • ✅ Proper nutrition after a leg workout is key to recovery – Harvard Health Publishing
  • ✅ Research shows that massage therapy can help reduce delayed-onset muscle soreness after a leg workout – NCBI

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Warm Up

Warming up before a workout is an important step in order to prevent injuries and get the most out of your workout. Warm-up exercises can be tailored based on the muscle groups being worked, but there are few that are general across all workouts. When it comes to post-leg day workouts, let’s look at some warm up options:

Dynamic stretching

Dynamic stretching is an effective warm-up before a workout, especially for legs. It involves moving parts of your body and gradually increasing reach, speed of movement, or both. This type of stretching is particularly useful for warming up muscles around the hips and legs because it helps improve range of motion in the joints. It’s also beneficial for improving coordination, balance and agility.

Examples of dynamic stretches for day after legs include:

  • Leg circles
  • Butt kickers
  • Lateral leg swings
  • Hip flexor stretches

Dynamic stretches should not be painful or uncomfortable—they should be controlled movements that help you get ready to move your body through a full range of motion during your workout routine.

Foam rolling

Foam rolling is a type of exercise that uses a foam roller to apply direct pressure on your muscles and fascia. Foam rolling helps to increase blood flow, break down scar tissue, improve mobility and flexibility, and reduce pain and tension in the body. It’s an easy way to give your muscles some love after an intense leg day at the gym.

To start foam rolling for warm-up purposes, begin by slowly moving up and down the leg with light pressure. Make sure to focus on different areas – including calves, hamstrings, quadriceps, glutes and hips. As you move over each muscle group, apply more pressure when needed to target tight spots. Allow yourself enough time to (gently!) roll back and forth multiple times over each area until you feel the tension dissipate. Finally, finish off with some stretching exercises in order to fully prepare your body for the workout ahead!

Core Strength

Core strength is key for any workout. Core workouts can help improve posture and balance, support your spine, and decrease risk of injury. It is also beneficial for engaging and strengthening the abdominal muscles, making it a great choice for a day after leg workout. Let’s take a closer look at the benefits of core strength:


The plank is one of the most effective core-strengthening exercises and is integral for building muscular strength in the abdominals, back, and obliques. To do a plank correctly, you must brace your abdominal muscles and keep your body in a straight line from head to toe. Holding each rep for at least 10 seconds is key—you want to make sure your core muscles are engaged and properly targeted. This exercise requires no equipment and can easily be done anywhere.

Planks have a number of variations that focus on different muscle groups as well, such as side planks, forearm planks, or one-leg plank variations. With proper form and consistency, this simple exercise can help build strong abs, improving postural alignment and boosting overall performance in other activities.

Reverse crunch

The reverse crunch, also called the lower-ab crunch, is a fantastic core exercise to add to your workout routine. This exercise works your abdominal muscles while also challenging and strengthening your lower back. As you perform the exercise, you’ll focus on maintaining form and breathing in a way that properly engages the right muscles to make sure you get the most out of each repetition.

To perform a reverse crunch, start by lying flat on your back with your arms extended out over your head, and then bring your legs up towards your chest with bent knees. From here, lift your lower back off of the ground by pressing down with both palms onto either side of the thighs just above the knees. Hold this upper body position for a few seconds and then lower yourself back down onto the ground before repeating for 8-10 reps.

This exercise is great because it targets both stabilizing muscles in addition to larger primary muscle groups like obliques and rectus abdominis which are key components of core strength!

Russian twist

The Russian twist is a great core exercise that can be used to strengthen the abdominal muscles, obliques, and back muscles.

To perform the Russian twist start by sitting on the floor with your feet placed flat against the ground. Keeping your back straight and your chest up, lean back slightly so that there is a slight arch in your lower back. Then hold your arms out in front of you and rotate laterally from side to side.

As you twist from side to side, be sure to move slowly and engage your core muscles while also maintaining good posture. The Russian twist provides an effective way to target the muscles of the torso without needing any extra equipment. It can help improve overall strength and balance by strengthening key stabilizer muscles throughout the core region of the body.

Upper Body

When it comes to working out after a leg day, it is essential to focus on upper body exercises. The ideal workout should target all the major muscle groups such as chest, back, shoulders, and arms. This will allow you to recover properly while still building muscle and strength.

Let’s explore the best exercises and workout routines for your upper body after leg day:


Push-ups are an excellent workout for the upper body, specifically targeting the pectoralis major (chest), deltoids (shoulders), triceps brachii, and serratus anterior (rib cage) muscles. This exercise can also help build core strength as you must maintain a stable position while performing push-ups.

However, it is important to note that push-ups can put strain on the wrists if done incorrectly. To ensure proper form, keep your hands directly beneath your shoulders when lowering and pushing up for each repetition. Additionally, keep your back straight and feet planted firmly on the ground throughout each set.

Push-ups can be modified to increase or decrease difficulty depending on one’s current fitness level. Beginners may want to start by doing wall push-ups instead of floor push-ups until proper form is established.


Pull-ups are a great exercise for your upper body and are a must do after working out your legs. They help to build muscle, burn fat, and increase upper body strength. When performing pull-ups, make sure you’re using proper form and doing the reps slowly and fully. This helps develop the muscle memory needed for a successful pull-up workout.

Make sure you start with the right amount of weight. Too much can cause injury while too little will not be effective. Start by taking three sets with 8-12 reps in each set and gradually increase as you get stronger over time. Pull-ups are a great way to tone your arms and back which can help with posture as well as give you stronger muscles throughout your upper body!

Shoulder press

The shoulder press is one of the best exercises for building strength and mass in your upper body. It involves pressing a weight or barbell overhead from shoulder level to above your head. This exercise primarily works your deltoids (shoulder muscles), but it also targets other muscles such as your triceps, traps, and core.

To perform a shoulder press, stand with your feet shoulder-width apart and hold a weight or barbell at shoulder level. Exhale as you press the bar up over your head until your arms are fully extended above you. Make sure that you keep your abs tight throughout the entire motion to protect yourself from injury. Once you’ve reached the top of the motion, slowly lower the bar back down to starting position and inhale throughout this portion of the exercise.

For best results, perform 3-4 sets of 8-12 reps each with a suitable weight for you depending on how strong you are. This exercise can be completed with either free weights or a machine at your gym and it is an excellent addition to any leg day workout plan!

Lower Body

It’s important to keep your lower body in shape as it forms the foundation for good posture, balance and mobility. When you exercise your lower body, you also train your core and increase your overall strength.

Here, we will look at the best workout for day after legs to help you get the most out of your lower body workout.


Squats are one of the best exercises for building lower body strength and size. Performing squats increases the size and strength of your glutes, hamstrings, and quadriceps. Squats also work the muscles of your core, including your abdominal and lower back muscles. When done properly, they can help improve stability and range of motion in your hips by strengthening the muscles around them.

Squats are a compound exercise, meaning they involve multiple joints and large muscle groups working together to complete a movement. Therefore, when performing squats, you’ll be working out several different areas of your body at once which can be beneficial if you’re trying to get a full-body workout!

And while they may seem intimidating at first, with proper form and coaching you’ll start getting results quickly!


Lunges are a great exercise to strengthen and tone the lower body. They target the muscles in your glutes, quads, and hamstrings – as well as stabilizing your core – to give you strong, toned legs.

If you are just starting out with lunges, begin with a bodyweight-only version. Stand tall with feet hip-width apart, step one foot forward and lower into a lunge position so that both knees form 90-degree angles. Make sure your front knee is over your ankle and not past where it shouldn’t be; your back knee should be hovering just above the ground. Push up through the front heel to return to standing position and repeat with the opposite leg.

As you become more comfortable with lunges, increase difficulty by adding weights or increasing tempo of repetitions. Lunges can also be incorporated into other exercises such as:

  • Walking lunges
  • Lateral lunges

for increased difficulty and better results!


Step-ups are an effective and versatile exercise for toning and strengthening your lower body. They can be done by stepping up onto a bench, box or step, focusing on the muscles in your legs. By adding resistance with weights or bands, you can increase the intensity to target even more muscles in your legs and glutes.

Step-ups are a great low-impact exercise that is suitable for all fitness levels. When done correctly with proper form, they can help reduce hip and knee pain by strengthening connective tissues. With a few variations and added exercises, you can create an effective full lower body workout that is perfect for the day after leg day!

Cool Down

Cooling down after a leg workout is an important step to take to ensure your muscles have the best chance of recovering. Cooling down can involve a light jog, light stretching, and even bodyweight exercises.

In this article we will discuss some of the best cool-down exercises for leg day:

Static stretching

Static stretching is a type of stretching technique that involves holding a posture and stretching muscles without moving the body part. This method of stretching encourages your body to relax and helps create a better range of motion overall. After a leg workout, static stretches can help reduce lactic acid buildup, which can cause soreness.

To perform this type of stretch, move into the desired muscle group until you feel tension and hold it for 10 to 30 seconds. When working out your legs, popular static stretches include:

  • The standing quadriceps stretch
  • The calf stretch with a wall

Additionally, lower back stretches such as the prone press up are an important part of static stretching that targets the muscles in your lower body which can become very tight after strength training exercises.

Foam rolling

Foam roller is one of the best ways to cool down after an intense workout, and especially after a leg workout. This simple yet effective tool helps to break up lactic acid build up in muscles that can develop during workouts. Foam rolling also increases flexibility and range of motion, increases blood circulation to the area where you’re rolling, and can help reduce soreness.

To use a foam roller properly, you can start by lying face-up on a gym mat and placing the foam roller directly underneath one leg at a time. Once in place, press your body into it so that your weight is supported by the foam roller and your leg moves along with it across the floor. Roll for roughly 30 seconds on each leg; this should cover most of your lower leg from hip to ankle. You can alternate between legs as well for additional relief. When finished, take some time to stretch all areas that were worked during your foam rolling session for optimal relief from soreness or stiffness.

FAQs about: Best Workout For Day After Legs

Q1: What is the best workout for the day after legs?
A1: The best workout for the day after legs is a low-intensity workout such as walking, light jogging, or even yoga. This will help to increase blood flow and reduce soreness.

Q2: How often should I do this workout the day after legs?
A2: It is recommended to do this workout the day after legs at least once a week, or however often you feel comfortable doing so.

Q3: Are there any other exercises that I can do on the day after legs?
A3: Yes, some other exercises you can do on the day after legs include stretching, foam rolling, and core work such as planks and bridges.

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