Leg Day with Allo
Get a great muscle-building leg workout that hits a wide range of muscle groups and gets your heart rate up with our Allo leg day routine. These carefully selected, highly effective leg exercises will have you feeling stronger with more mobility and endurance in your daily activities.
Make sure to pair these targeted lower body exercises with equally targeted stretching before and after your workout as well as a quick cardio warmup. If any of the exercises cause pain in your knees or anywhere in your legs, stop and reduce or eliminate the weight and make sure that your posture is correct.
Forward lunges are a great exercise to start your leg day workouts and transition from your stretches and warm up to your main workout. Lunges engage a large portion of your leg muscles as well as your back and core.
You can start your forward lunges without any weight or resistance at first, or add a light dumbbell to each hand to help with balance and increase the difficulty of the movement. If you really want to take things up a notch, you can add resistance bands.
If you are working through a lower-body injury or have issues with balance, you can also do your lunges in a more stationary setup using TRX or support straps to hold yourself upright.
Make an easy superset with your lunges and the next exercise: banded crab walks.
Banded Crab Walks
Banded crab walks are an excellent way to target the easily neglected abductor and adductor muscles in the hips. This exercise also works many muscles in the upper legs as well as engaging your core and lower back.
If you’re just starting out with exercising and strength training, you can start this one without the band first until you feel confident in your form. If you’d like to add more of a challenge on top of the resistance band, you can hold a kettlebell or plate weight at chest height.
While your calves get engaged in many lower body exercises, it’s still important to target them directly to see growth in muscle size, strength, and endurance. Additionally, calf raises are a great way to improve and maintain mobility in your feet and ankles.
You can start your calf raises from a flat stance on the floor or add more mobility to the motion and engage your ankles more by laying a plate weight on the ground and standing with the balls of your feet on the weight to allow your heels to dip down for a wider range of motion.
You can increase the difficulty by holding dumbbells in each hand or by using a calf-raise machine.
Romanian deadlifts, also called straight leg deadlifts, offer a large shift in muscle focus with just a slight variation on a traditional deadlift.
The only difference is that you won’t bend your knees anywhere near as much as you would do in a regular deadlift and so you won’t bring the bar all the way to the ground. This small difference shifts the target engagement into your hamstrings to work the back of the legs more intensely than the front.
Romanian deadlifts are best done with a barbell, but you can improvise with a kettlebell or a set of dumbbells if you need to. Feel free to do this as a superset with the goblet squats in the next section.
It just wouldn’t be leg day without squats. Goblet squats are a great way to switch up the distribution of weight compared to a traditional shoulder-loaded squat and they are easier to do outside of a gym if you need to work out at home.
You can start off with just bodyweight squats at first if needed and then move up to a small weight, increasing gradually as you build strength. If you want to add an extra level of difficulty you can throw in a pulse at the bottom of the squat.
Hip Adductor Flex
We worked the hip abductors with the crab walks, now it's time to hit the hip adductors on the insides of your thighs. This will help with your full range of motion in your legs and hips.
Hip adductor exercises are difficult to do without the correct equipment so it’s best to use a hip adductor machine at your local gym.
Feed Your Leg Muscles with Allo
Make sure you show up fueled for leg day by adding Allo protein powder for hot coffee to your morning routine. Each scoop adds 10 grams of high-quality hydrolyzed whey protein in every 8 oz of hot coffee, tea, espresso, matcha, or your favorite hot beverage.
Keep a tub of your favorite flavor at home or in the office and toss a few packets in your gym bag, backpack, or briefcase so you can Allo your coffee wherever you are. Try our Premium Variety Pack to try Allo protein powder and protein creamer in vanilla, caramel, and hazelnut flavors as well as our Allo Natural protein powder to keep your coffee black.