Grow Bigger Legs: Top Exercises for a Killer Leg Day
A well-rounded leg day targets all the major muscle groups in your lower body: quads, hamstrings, glutes, and calves. Whether you’re looking to build muscle or improve athletic performance, here are the top exercises to grow stronger, bigger, legs and glutes.
Warm-Up
Firstly, it’s important to warm up correctly to avoid injury and get you ready for your power session. Begin with a light cardio session to elevate your heart rate and boost blood circulation. Walk briskly or use a cardio machine like a treadmill or bike for about 5 minutes to get your body moving.
Follow this with dynamic stretches to loosen up your muscles and improve mobility. Incorporate moves like leg swings, hip circles, and toe touches. Then transition into bodyweight exercises such as squats, lunges, and calf raises to activate your leg muscles and prime them for those heavy lifts.
Killer Leg Exercises
1. Squats
The king of all leg exercises, squats work your quads, hamstrings, glutes, and core.
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Variations to try: Back squats for maximum strength, front squats for quad focus, or goblet squats for beginners.
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Pro Tip: Keep your chest up and knees aligned with your toes to avoid injury.
2. Deadlifts
Targeting your hamstrings, glutes, and lower back, deadlifts are essential for leg growth.
- Best for Leg Day: Romanian deadlifts emphasise the hamstrings, while sumo deadlifts hit the inner thighs and glutes.
- Pro Tip: Keep the barbell close to your shins and maintain a neutral spine throughout.
Compound hamstring exercises often require handling heavy barbells, which can make it challenging to add volume due to grip fatigue. Using lifting aids like straps can alleviate the strain on your grip, allowing you to maintain focus on engaging and isolating the target muscles effectively during your workout. Check out our straps below.
3. Bulgarian Split Squats
A unilateral exercise that builds strength and stability.
- Why It Works: Focuses on quads and glutes while improving balance.
- Pro Tip: Use a dumbbell in each hand to increase intensity.
4. Leg Press
A great machine-based alternative to squats, it emphasises the quads and glutes.
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Pro Tip: Adjust foot placement to target different muscle groups. Higher placement hits hamstrings and glutes, while lower placement targets quads.
5. Walking Lunges
Perfect for dynamic movement, walking lunges work your entire lower body.
- Pro Tip: Add dumbbells to make them more challenging or use a barbell for heavy loading.
6. Calf Raises
Don’t neglect the calves! Calf raises help build definition and strength in the lower legs.
- Pro Tip: Perform standing calf raises for the gastrocnemius (larger calf muscle) and seated calf raises for the soleus
7. Hamstring Curl
Strengthen and define your hamstrings with hamstring curls, a key isolation exercise for the back of your thighs.
- Pro Tip: Adjust the machine's pad so it sits comfortably on the back of your ankles, and focus on a controlled movement for optimal muscle activation. For an extra challenge, try single-leg hamstring curls to fix imbalances.
8. Leg Extensions
Target your quads with leg extensions, perfect for isolating and sculpting the front of your thighs.
- Pro Tip: Ensure your knees align with the machine’s pivot point and avoid locking out at the top of the movement. Slow, controlled reps are key to preventing injury and maximising gains.
9. Hip Thrust
Build powerful glutes with hip thrusts, a compound movement that also engages your hamstrings and core.
- Pro Tip: Use a padded barbell to avoid discomfort on your hips. Focus on driving through your heels and fully extending your hips at the top of the movement and holding for 10 seconds for maximum glute activation.
Leg Day Tips for Maximum Growth
- Progressive Overload: Gradually increase weight or reps to stimulate growth.
- Rest and Recovery: Allow muscles to recover with proper sleep and nutrition.
- Form First: Prioritise proper form before stacking the weights to prevent injury and maximize effectiveness.
- Cool Down: Don’t forget to cool down after your session to help prevent tightness and promote flexibility.
Incorporating these exercises into your routine will set you on your path to stronger, bigger legs. Remember, consistency is key—so keep pushing yourself each session! 💪
Fits to go with your leg day workout to make those glutes and quads pop
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!