Oh, how much we dread leg days. Gym friends and trainers have seen us at our lowest, complaining about how painful and exhausting leg days can be. But that’s the trade-off: build your leg muscles, and your body will reward you in unimaginable ways. So why is leg day so widely disliked? It’s because it targets large, powerful muscle groups, leading to intense fatigue and soreness. Exercises like squats and deadlifts are tough due to the volume of muscles engaged, making leg day an incredibly demanding workout.
This might surprise you, and you might think twice before skipping leg day if you knew how beneficial leg exercises are—and we’ve got proof. In a video posted on Instagram, Jeremy London, MD, a cardiovascular and thoracic surgeon from Savannah, Georgia, explains how leg day could actually ‘prevent a heart attack.’
According to Dr. Jeremy, our legs account for 40 to 50 percent of total muscle mass, making them a clear priority when aiming to increase muscle volume overall.
“Higher muscle mass is linked to better insulin sensitivity and glucose regulation, which are crucial in lowering cardiovascular risk,” Dr. Jeremy said. He added that more muscle contributes to healthier lipid profiles, including lower triglycerides and higher levels of HDL—good cholesterol.
“Increased muscle mass enhances vascular function by boosting nitric oxide levels, widening blood vessels, and cutting down oxidative stress,” he explained.
Finally, Dr. Jeremy stresses that muscle mass is inversely linked to overall inflammation, a major factor behind heart attacks and strokes. He also said that several well-designed studies support the connection between leg strength and better cardiovascular outcomes. However, be sure to consult your doctor if you have any questions or concerns about a medical condition.
Here are the five best leg workouts:
1. Squats
If leg workouts had a crown, squats would wear it and sip protein shakes from a goblet. They torch your quads, hamstrings, and glutes. Add weight and watch your heart rate join the party.
2. Lunges
These are like walking, but with extra sweat. Forward, backward, side-to-side—they sculpt your legs while giving your core a stability exam. Moreover, your cardiovascular system gets a brisk wake-up call.
3. Step-Ups
One box, infinite pain... and gain. Step-ups simulate uphill battles, boosting leg endurance and sending your heart into cardio wonderland. Glutes and calves? Grateful.
4. Jump Squats
This explosive move fuses strength and cardio, torches fat, and improves fast-twitch muscle fibres. Your legs will hate you, but your heart will love you.
5. Deadlifts
Yes, deadlifts build legs too, especially hamstrings and glutes. Go heavy, stay safe, and marvel as your heart rate climbs like it’s training for Everest.
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