Leg Day: 5 Reasons Why You Should Not Skip Your Leg Workout Again

Men and woman training legs

Don’t skip leg day – does that sound familiar to you?

Maybe you think your leg workout is not so important or your legs already look “strong enough”. Or maybe…you just don’t like training your legs. Before you make the wrong decision – we have five reasons why you shouldn’t forget to train your lower body.

Man and woman doing leg exercises

5 leg day benefits – don’t miss out!

These five benefits should motivate you to put in that leg work every week:

1. You’re getting some cardio & core action

Many leg exercises are compound movements, which means they engage many muscle groups. Squats, for example, engage your quads, hamstrings, glutes, inner and outer thighs, of course, but they also really activate your core! Additionally, lower body exercises get your heart rate up as well for a bit of cardio while strength training — a real time-saver.

2. Strong legs = better running performance

Well-trained legs not only give you a strong back and core, but they also provide you with the stability you need for good running form. A strong lower body will help you in other sports as well, like swimming or cycling – both excellent forms of cross-training for runners.

Man doing lunges

3. Leg day helps you lose weight

Your leg muscles are the biggest muscle group in your body. The more you train them, the more energy is needed to move them. This means that no matter what activity you do – whether a leisurely walk or an intense bodyweight workout – you will automatically burn more calories.

But it’s not just strong leg muscles that help you lose weight, but the leg training itself: like most strength training, a leg workout also generates a big afterburn effect. You can do your leg training at home, too. When you run out of ideas, try out these 12 squat variations on your next leg day.

4. Leg training prevents lower back pain

Did you know that back pain is often caused by weak stabilizing muscles? Perhaps you have heard that you need strong core and back muscles to prevent back pain. However, there is more to it: through targeted exercises, you can train your glutes, hip flexors, quadriceps, and hamstrings and thus reduce your risk of lower back injuries. But proper form is key! If you’re performing lower body exercises improperly, you can definitely increase your risk of back pain and injury.

Woman doing squats

5. Last, but not least: toned legs are sexy

Many people focus solely on their upper body and forget about their legs (we’re talking mostly to the guys here). But strong, shapely legs are very sexy. Plus, it’s hard to work your legs without working your booty too – which isn’t a bad thing either. In fact, did you know that strong glutes can help prevent injury and improve overall athletic performance?

3 bodyweight exercises for strong legs

Interested in training your legs? These three exercises are perfect for your next leg day.

Wall Sit:

Single Leg Deadlift:


Our tip:

You can use the Workout Creator in the adidas Training app to create your own individual leg training!


Lunden Souza Lunden Souza is an Online Fitness & Lifestyle Transformation Coach. She helps people all over the world create a sustainable healthy lifestyle, so they'll never have to "start over" again! Connect with @lifelikelunden for real-life strategies to get on track for long-term health in both body and mind. View all posts by Lunden Souza