These Leg Day Mistakes Could Be Sabotaging Your Gains, Trainer Says
Your leg day workouts could probably use a glow-up. New research from Muscle Booster highlights a surprising disconnect in the way Americans train their legs. The company surveyed 1,000 Americans to uncover the nation’s training habits, including which muscle groups are being neglected. And while 47 percent of respondents claim to prioritize leg day, the reality is that many critical lower-body muscles are being overlooked.
The survey found that muscle groups such as the calves, hamstrings, and glutes often get neglected. For example, just 13 percent of participants said they focus on hamstrings, and only 15 percent target calves and quads. Meanwhile, many lifters wonder why their calves don’t grow, when the simple reason may be that they’re not properly training them.
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"Leg workouts are often being approached as one general session rather than as a series of focused exercises for each muscle group," says trainer Bruno Pontes. "Instead of training the legs as a collection of interconnected systems, each requiring targeted movement, most gym-goers are treating 'leg day' as a single, catch-all routine."
Lower-body strength forms the foundation for everyday movements, from walking and running to lifting and maintaining balance. When certain muscles are undertrained, the entire kinetic chain suffers, increasing instability and the risk of injury. A few sets of squats or leg presses alone aren’t enough.
To train legs effectively, combine compound exercises like squats and lunges with isolation moves like leg extensions, hamstring curls, and calf raises. Start your workouts with dynamic stretches and activation drills to engage muscles properly. Most importantly, stay consistent. Two focused lower-body sessions per week are enough to build strength, stability, and balance.
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