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FROM THE GLUTE HYPE surrounding HBO’s Heated Rivalry to an Olympics full of “hockey butt” references, #legday is a hot topic. Thing is, we’ve been screeeeaming about squats, lunges, and hip thrusts for decades.
Only now are gym bros and fitfluencers chasing god-level quads and juiced glutes. Why? Vanity, of course—and also longevity. Studies show that maintaining leg strength can have cognitive benefits, help hold down body fat, and improve quality of life as you age.
The downside: A “good” leg workout can leave you zonked for days, because you’re pushing your largest muscle groups to their limits. That’s where MH comes in.
After years of working with pro athletes and top trainers and numerous visits to leg-training havens such as the original Glute Lab in Florida and Marvel’s secret gym, where Chris Evans built his butt for Captain America, we’ve uncovered (slightly) less soul-crushing tactics for maxxing your calves, quads, and, yes, glutes.
Pair them with nutrition tips built specifically to speed lower-body recovery times and you have a four-week program that’ll level up your legs without downshifting every other part of your life. Want to push even further? Check out the whole New Rules of Leg Day program, which will give you next-level lower body training with a more involved split, diet tips, and more.
Your Schedule
You’ll train four days a week on this workout plan. On rest days, aim to take a
20-minute walk or run. Have extra time and energy? You can do the 10-minute
hip thrust EMOM as a quick workout on rest days, too.
SUNDAY – Rest
MONDAY – Lower Body Blitz
TUESDAY – All Around Upper Body
WEDNESDAY – Rest
THURSDAY – Lower Body Blitz
FRIDAY – All Around Upper Body
SATURDAY – Rest
WORKOUT 1: Lower Body Blitz
DIRECTIONS: Do the exercises in order. Rest 90 seconds between each set and exercise.
Warmup
Hip 90-90 with Reach
Sit on the floor, legs bent, knees bent at 90-degree angles, the outside of your right knee and inside of your left knee on the floor. Slowly lift your knees, flipping the position so the outside of your left knee and inside of your right knee are on the floor. Reach across your left knee as far as possible. Reverse and repeat on the other side. Repeat this process for 2 minutes.
Half-Full Romanian Deadlift
Stand holding a loaded barbell at your hips. Keeping the bar close to your legs, push your butt back and slowly lower until your back is nearly parallel with the floor or you feel your hamstrings tighten, whichever comes first. Pause, then stand until the bar is at about knee height. Lower back down, then stand fully and squeeze your glutes. That’s 1 rep; do 3 sets of 8 to 10.
Bulgarian Split Squat
Kneel with your right knee on the floor, the top of your right foot on a bench, box, or chair, dumbbells held at your sides. Stand. This is the start. Now bend at the left knee, lowering your torso until your thigh is parallel to the floor. Stand. That’s 1 rep; do 3 sets of 8 to 10 per side. Rest at least 60 seconds between each side.
Somersault Squat
Stand with your feet shoulder-width apart, heels on weight plates or wedges, a kettlebell between your shins. Round your back and bend at the waist. Grasp the bell with both hands, pulling it close to your upper thighs. This is the start. Keeping your back rounded, bend at the knees, lowering as far as possible. Straighten your knees. That’s 1 rep. Do 3 sets of 15 to 20.
Kettlebell Swing
Stand with your feet slightly wider than shoulder width, a kettlebell about two feet in front of you. Keeping your abs tight, push your butt back and reach forward, grasping the bell. Tip it toward you. Aggressively pull the bell back between your legs. Stand explosively and squeeze your glutes, propelling the bell upward. As it swings between your legs again, push your butt back and explosively stand again; repeat this pattern until time’s up. Do reps for 40 seconds, resting for 20. Do 3 sets.
Workout 2: All-Around Upper Body
DIRECTIONS: Do the exercises in order. Rest 90 seconds between sets.
Warmup
Lateral Lunge to Halo
Start standing, holding a kettlebell at your chest. Take a large step to the left with
your left leg. Bend your left knee and push your butt back, keeping your right knee
straight as you do this. Pause, then push off your left foot back to standing. Circle
the kettlebell around your head, keeping it as close to your head as possible. Repeat on the other side. That’s 1 rep; do 2 sets of 8.
Circuit
Do the exercises as a circuit. Do 3 sets. Rest 90 seconds between each set.
Gorilla Row
Stand with your feet slightly wider than shoulder width. Two medium-weight kettlebells should be just in front of your shins. Push your butt back and lower your torso until you can grasp both bells. This is the start. Without rounding your back or raising your hips, pull the right bell toward your right hip; lower with control. Repeat on the left side. That’s 1 rep; do 8 to 10.
Pushup
Get in pushup position, hands slightly wider than shoulder width, abs and glutes tight. Bend at the elbows and shoulders, lowering your torso to within an inch of the floor. Pause for 1 count, then press back up. That’s 1 rep; do 10 to 12.
Half-Kneeling Overhead Press
Kneel on your right knee, a kettlebell held at your left shoulder, abs and glutes tight.
Press the kettlebell overhead; lower with control. That’s 1 rep; do 8 to 10 per side.
EMOM Finisher
Set a timer for 10 minutes. Every minute, you must complete 10 hip thrust reps. Then rest until the start of the next minute.
Hip Thrust
Sit on the floor with your feet near your butt, shoulder blades against a bench. A loaded barbell should be on your hip bones, both hands grasping the bar. Look straight in front of you. Squeeze your glutes, driving your hips and the bar as high as possible. Lower until the plates are within an inch of the floor. That’s 1 rep.
The ‘Grow-Them-Wheels’ Diet
from MH Nutrition Advisor Dezi Abeyta, RD
AN ULTRA-FOCUSED LEG training program is guaranteed to wreck you, so make sure you’re taking in 1 gram of protein per pound of goal bodyweight—in addition to 400 grams of carbs and 80 grams of fat per day. Blend those macronutrient goals with these tips to minimize soreness and maximize glute-growing stimulus.
Tip 1: Front-Load Your Carbs on Leg Day
Get your carbs in (1.5 to 2 grams per pound of bodyweight) before your
workouts. Think: oats at breakfast, rice at lunch, and juice with your meals. Why? Muscle glycogen takes hours to top off, and your legs are your largest muscle group, with the highest demand. Hitting this mark leaves you strong for your workout’s final sets.
Tip 2: Collagen Is Your Tendon Insurance
Muscles rebuild fast, but tendons don’t. Bulgarian split squats, hip thrust EMOMs, and heavy RDLs hammer your patellar tendons, hamstring tendons, and Achilles. The fix: 10 to 15 grams of collagen with a vitamin C source 30 to 60 minutes pre-lift, which is when collagen synthesis spikes.
Tip 3: The Pre-Lift Meal Is the Setup
What you eat 60 to 90 minutes before legs determines whether your session is a builder or a survival drill. Go carb-heavy and low fiber: white rice, potatoes, pasta, fruit. Hit 20 to 30 grams of protein, enough to promote muscle protein synthesis but not slow digestion. Keep fat around 20 grams per meal, then add a pinch of salt, which supports cellular hydration and never hurts anyone’s performance.
Tip 4: Train Your Gut Like You Train Your Quads
Most guys can’t hit their leg-day carb numbers because their gut taps out: cramps, bloat, bathroom midway through your workout. But your gut is trainable (just like any muscle!). Have 60 grams of carbs 60 to 90 minutes before your workout. Add 10 grams each week if bathroom trips lessen. Within a month, expect to eat more comfortably.
This article originally appeared in the Summer 2026 issue of Men’s Health.
Ebenezer Samuel, C.S.C.S., is the fitness director of Men’s Health and a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men’s Health, he served as a sports columnist and tech columnist for the New York Daily News.
