Ah, my favorite day. Leg day. I love it so much, I split it in two days: quad day, and hamstring/glute day. The following are my favorite exercises focusing on the legs.
High Bar Back Squat
Squats are a great way to train quads and glutes, and more generally, the lower body. Sometimes I’ll throw in a variation like front squats, goblet squats, or Bulgarian split squats, but I try to hit high bar most often. It’s just my preference. If you like low bar better, go for it.
I love deadlifts for hamstrings, but they really work much more than just the hams. To get the most out of them, I try to do these after chest day, when my hamstrings, back, and quads are all pretty fresh.
Dumbbell Tick-Tock Lunges
These are a great workout other than squats for quads and glutes. They are definitely not a replacement for squats, but that doesn’t mean they’re easy. Do not cheat and pause at the top. I know you’re thinking about it. Don’t you do it.
Weighted Single Leg Glute Bridge
These are my favorite glute exercise. You need to squeeze your glutes at the top of the movement, and if you’re up for the challenge, hold it for a count of two, then lower back down. I do these with my working leg planted flat on Bosu Ball, and my free leg at a lower angle than she has hers in the video.