A Leg Day Workout to Help You Build a Strong Foundation in 2025

Let’s face it: leg day is the cornerstone of any effective strength training program. Whether you’re climbing stairs, crushing a lower-body workout, or simply looking to build muscle, this leg day routine is designed to engage your major muscle groups, improve balance, and help you progressively overload for real results.

This workout combines the versatility of the NordBench with the benefits of resistance and compound leg exercises. From slant board squats to landmine reverse lunges, you’ll activate everything from your glutes to your calves, building strength, size, and functionality. Let’s dive in!

This workout targets your lower body with progressive overload.

✅ Warm-Up

Resisted Slant Board Squats (NordBench Band System) – 12 reps

Banded Heel Raise (NordBench Band System) – 15 reps

✅ Main Exercises

Slant Board Squats – 4 sets of 10 reps
Hip Thrust – 4 sets of 10 reps
Landmine Reverse Lunge – 3 sets of 12 reps per leg

Start Strong with a Warm-Up

Every great workout begins with a proper warm-up to activate your leg muscles and prepare your body for the effort ahead.

Some of the best leg exercises are simple - leg extension, seated leg curl, standing calf raises, leg press, knee extension, and more. You don't need a leg press machine to turn in a good leg workout. And in a way, if you're always standing and walking around, you're turning in passive leg training every day.

Resisted slant board squats using the NordBench Band System are a great way to get started. The gentle resistance increases rectus femoris activation and primes your knees for deeper, safer movement. Follow this with banded heel raises to wake up your calf muscles, ensuring they’re ready to support you through each exercise.

💡 Good read: 3 Efficient and Effective Leg Day Workouts You Can Do at Home. Dive into quick yet impactful routines to build strong legs.

Deepen Your Strength with Slant Board Squats

Using the NordBench, slant board squats take traditional squats to the next level. The incline targets your quads and engages the gluteus maximus and adductor magnus, key players in lower-body strength.

With your feet planted on the slant board, descend slowly, keeping your chest up and your knees aligned. Feel the stretch in your quads as you lower into the squat, and push through your heels to return to the starting position.

This movement emphasizes knee flexion, making it a great exercise for developing strong, balanced legs while improving mobility.

💡 Good read: Unlock the Power of Slant Board Squats. Learn how to make the most of your NordStick gear.

Lift and Power Through with the Hip Thrust

A staple for gluteus maximus activation, the hip thrust using the NordBench targets your glutes and hamstrings for muscle growth and strength.

Position your upper back against the bench, feet flat on the floor. Place a resistance band over your hips for added intensity. Lower your hips slowly and then thrust upward, squeezing your glutes at the top of the movement.

This exercise supports hip extension, making it essential for improving posture, explosive power, and overall lower-body strength.

Leg day exercises can be a good starter to a heavy workout session. Legs don't get tired as fast as upper body muscles, so if you want to build serious muscle mass or simply reduce body weight, you can start your resistance training with some leg workouts before you start working on your upper body.

💡 Good read: 3 Booty Exercises for a Stronger, Super-Toned Butt. Build glutes that are strong and sculpted.

Push Yourself with the Landmine Reverse Lunge

The landmine reverse lunge is your go-to for building leg strength and improving balance. With the Landmine Attachment, this exercise targets your quads, glutes, and adductor muscles while enhancing coordination.

Hold the bar at chest height with both hands. Step one foot back into a lunge, ensuring your front knee stays aligned over your ankle. Lower until your back knee almost touches the ground, then push through your front heel to return to standing.

The reverse lunge emphasizes hip flexion and stability, making it a functional exercise for anyone looking to build strength and reduce injury risk.

💡 Good read: The At-Home Leg Exercise Showdown: Nordic Curls vs. Traditional Leg Workouts. Understand why these moves are essential for leg development.

Why This Leg Day Workout Works

This leg day workout routine isn’t just about the exercises—it’s about building the foundation for a stronger, more capable lower body.

💪 Enhance Performance: From climbing stairs to powering through compound movements, this routine boosts your leg strength and functionality.

💪 Sculpt and Define: Target key muscle groups, including the quads, glutes, and hamstrings, for noticeable results.

💪 Injury Prevention: Improve balance and stability with exercises like the reverse lunge to reduce strain on your knee joints and tendons.

💪 Efficiency and Progression: The NordBench and its attachments allow you to scale difficulty, ensuring that you’re constantly challenged and progressing.

With these movements, you’ll not only conquer leg day but also build a foundation for full-body strength and stability. The NordBench is your ultimate partner in creating a routine that grows with you, no matter your fitness level. Ready to get started? Your strongest legs are just a few sessions away. 🚀