Skip to content

The Best Leg Day Workout For Skinny Guys

Leg Day Workout for Skinny Guys


Hey there! Are you tired of feeling like your legs are twigs compared to the rest of your body? Well, you’re not alone. Building leg muscles can be a challenge, especially for those with a leaner frame. But don’t worry, because we’ve got you covered.

Leg day is crucial for overall muscle development, and neglecting it can hinder your progress in other areas. But we know that a leg day workout for skinny guys can be intimidating, especially if you’re not sure where to start. That’s why our objective is to provide you with a comprehensive leg day workout plan that will help you build mass in your legs.

So, get ready to say goodbye to those chicken legs and hello to some serious gains. Let’s dive in!

What Should a Leg Day Workout for Skinny Guys Include?

1. Warm Up

Cardio Brisk Walk

Alright, fellow skinny guys, let’s get into the nitty-gritty of a leg day workout plan that will have those legs growing like tree trunks! But first things first, we need to warm up those muscles to prevent any unwanted injuries. A good warm includes light cardio, dynamic stretching, and warm-up sets.

1.1. Light Cardio

Kick off your leg day routine with a brief session of light cardio lasting no more than 5 minutes. You can hop on a stationary bike or take a brisk walk or jog to get your body moving. As you get moving, your heart rate will begin to rise, pumping blood to your legs and awakening those muscles. The goal here is to activate your cardiovascular system and warm up your body without exhausting yourself before the main workout. 

1.2. Dynamic Stretching

Now that you’ve completed your cardio warm-up, let’s shift our focus to dynamic stretching. It involves moving your muscles through a full range of motion, effectively warming them up for the workout ahead. Leg swings, walking lunges, standing knee hugs, and hip circles are all good examples of dynamic leg stretches.

Dynamic stretching takes just around 5 minutes and is crucial for priming your muscles, improving flexibility, and reducing the risk of injury. So, get those legs stretched and ready to tackle the intense workout!

1.3. Warm-Up Sets

But wait, we’re not done with the warm-up just yet. It’s time for some warm-up sets to prepare your muscles and joints for the heavy weights. Start with lighter weights and gradually increase the load, focusing on maintaining proper form and technique. These warm-up sets are like rehearsals before a big performance—they prime your muscles and ensure they’re ready to crush those compound exercises.

Here is an example of warm-up sets:

Exercise Sets

Set 1

Do 8 reps with just the bar / handles.

Rest for 60s

Set 2

Do 5 reps with 50% of the working weight.

Rest for 60s

Set 3

Do 3 reps with 70% of the working weight.

Rest for 60s

Set 4

Do 1 rep with 90% of the working weight.

Rest for 2 min

Perform the warm-up sets for the first exercise of your main workout.

2. Compound Exercises

Compound Exercises

Speaking of compound exercises, these bad boys are the bread and butter of building some serious leg muscles. Here’s a list of the top compound exercises that will have your legs screaming for gains:

  • Squats (front squat, back squat, Bulgarian Split squat, goblet Squat)
  • Deadlifts (regular deadlift, Romanian Deadlift, single-leg deadlift, stiff leg deadlift)
  • Lunges (walking lunge, reverse lunge, lateral lunge)
  • Leg Press
  • Good Morning
  • Step Up
  • Glute Hamstring Raise
  • Kettlebell Swing

Incorporating these compound exercises into your leg day routine targets multiple leg muscle groups simultaneously, providing a powerful stimulus for growth. It’s like hitting multiple birds with one stone—maximum gains in minimal time!

3. Isolation Exercises

Now, let’s not forget about isolation exercises. These are like the finishing touches that sculpt and define specific leg muscles. Here is a list of isolation exercises to add to your leg day workout:

  • Leg Extension
  • Hamstring Curls (bodyweight hamstring curl, standing hamstring curl)
  • Calf Raises (standing single leg calf raise, seated calf raise)
  • Glute Bridge
  • Hip Thrust
  • Leg Curls (lying leg curl, seated leg curl, single-leg leg curl)
  • Glute Kickbacks
  • Pull Throughs

Isolation exercises help target those smaller muscles that may not get as much attention during compound movements. Incorporating them into your leg day routine ensures a well-rounded lower body development.

4. Cool Down

Static Stretching

After you’ve crushed those compound and isolation exercises, it’s time to cool down and show your muscles some love.

4.1. Static Stretching

Start with static stretching. The following are great stretches to do after a leg workout for skinny guys:

  • Standing quad stretch.
  • Standing calf stretch.
  • Standing hamstring stretch.
  • Seated glute stretch.
  • Seated groin stretch.

Static stretching helps improve flexibility, reduce muscle soreness, and prevent injury. It’s like giving your hardworking muscles a relaxing spa treatment after an intense workout. 

4.2. Foam Rolling

To take your cool-down to the next level, grab a foam roller and indulge in some foam rolling. Picture yourself rolling over your leg muscles, releasing any tension or knots. Foam rolling improves circulation, speeds up muscle repair, reduces muscle soreness, and provides some well-deserved self-care for your legs. It’s like giving your muscles a deep tissue massage. 

Bottom Line

Warm up with light cardio, dynamic stretching, and warm-up sets. Hit those compound and isolation exercises hard, and cool down with static stretching and foam rolling to maximize your leg day gains!

Guidelines for Building Leg Workouts for Skinny Guys

  • Start with compound exercises and finish with isolation exercises.
  • Choose 3 – 5 exercises if you are a beginner.
  • Complete 3 sets of 8–12 reps of each exercise.
  • Include a variety of exercises in your leg workout.

Sample Leg Day Workout for Skinny Guys

Leg Day Workout

Goblet Squat

3 sets of 8-12 reps

Romanian Deadlift

3 sets of 8-12 reps

Reverse Lunges

3 sets of 8-12 reps per leg

Leg Press

3 sets of 8-12 reps

Seated Calf Raises

3 sets of 8-12 reps

If you are a beginner struggling to gain muscle, check out this comprehensive guilde on how to bulk up for skinny guys

Tips for Maximizing Leg Day Results

Leg Day For Skinny Guys

Alright, let’s dive into some crucial tips to maximize your leg day results for skinny guys, my fellow fitness enthusiast! 

Proper Form and Technique

First up, we have proper form and technique. It’s not just about how much weight you lift, but how you lift it. Pay attention to your posture, alignment, and range of motion during each exercise. This will not only enhance your muscle engagement but also reduce the risk of injuries and ensure optimal results.

Progressive Overload

Next, let’s delve into the concept of progressive overload, a key ingredient for achieving continuous gains in your leg day workouts. The principle is simple: gradually increase the weight, reps, or intensity of your exercises as your body adapts and grows stronger.

It’s like adding more bricks to a foundation to build a taller and sturdier structure. By challenging yourself beyond your comfort zone, you create the stimulus necessary for muscle growth and strength development.

Adequate Rest and Recovery

Now, let’s emphasize the importance of adequate rest and recovery. Your leg muscles need time to repair and grow stronger. Incorporate enough rest days between intense leg workouts to allow for muscle recovery and growth. This recovery enables your muscles to repair micro-tears, leading to muscle growth.

Nutrition Tips for Muscle Growth

Let’s tackle the nutrition aspect for optimal muscle growth. Protein, my friend, is the building block of those strong and mighty leg muscles. Ensure you consume enough protein from sources like lean meats, eggs, yogurt, or protein-rich supplements. 

Carbohydrates and healthy fats are also important for fueling your leg day workouts and supporting muscle growth. Think of them as the energy-packed allies that help you power through those lunges and squats. Include complex carbs like whole grains, fruits, and vegetables, as well as healthy fats from sources like nuts, avocados, and olive oil in your diet.

Don’t forget the power of hydration! Water helps maintain optimal muscle function and aids in nutrient absorption. So, keep a water bottle by your side during workouts and sip on it regularly throughout the day.

In addition to focusing on the right nutrition sources, it’s crucial to track your calorie and protein intake for optimal muscle growth. Tracking calories helps maintain a caloric surplus for energy and muscle growth, while monitoring protein intake ensures you meet daily requirements for muscle repair and development. Apps like MacroFactor simplify this tracking process with features like food diary logging, macronutrients and micronutrients tracking, and progress monitoring. Try it out to optimize your muscle growth journey and unlock greater gains!

Bottom Line

Nail your form, challenge yourself with progressive overload, prioritize rest and recovery, fuel your body with the right nutrition, and hydrate like a champ for maximized leg day results.


Building strong and muscular legs is achievable! Focus on compound exercises, and add isolation exercises for a well-rounded workout. Warm up properly, cool down with stretching and foam rolling, and prioritize form and technique. Embrace progressive overload, rest for recovery, and fuel your body with proper nutrition and hydration. Stay consistent, push yourself, and watch your legs transform. You’ve got this!


How Can a Skinny Guy Get Bigger Legs?

To get bigger legs, focus on a combination of compound exercises and proper nutrition. Compound exercises like squats and deadlifts engage multiple leg muscles, promoting growth. Also, aim for progressive overload by gradually increasing weights and reps. Don’t forget to fuel your body with enough protein, carbs, and healthy fats to support muscle growth. Consistency and dedication are key, so keep pushing yourself!

Are Skinny Legs Genetics?

Well, genetics do play a role in your body type, including your leg size. Some people naturally have slimmer legs, but that doesn’t mean you can’t build muscle! With the right workout routine and nutrition, you can still make significant progress. Don’t let genetics discourage you—embrace the challenge and work hard to shape those legs you desire.

Should I Do Reps or Weights for Bigger Legs?

To build bigger legs, you’ll want to focus on both reps and weights. Start with a weight that challenges you, but allows you to maintain proper form. Aim for a rep range of 8-12 per set to promote hypertrophy (muscle growth). Gradually increase the weight as you get stronger to keep challenging your muscles.

Why Am I Not Building Leg Muscle?

There could be several reasons why you’re not building leg muscle as quickly as you’d like. First, check if you’re challenging yourself enough during your workouts. Increasing weights and reps gradually will ensure progressive overload and stimulate muscle growth. Also, pay attention to your nutrition—make sure you’re consuming enough protein and overall calories to support muscle growth. Lastly, consider factors like rest and recovery. Your muscles need time to repair and grow stronger, so make sure you’re allowing enough rest days between intense leg workouts. Keep tweaking your routine, stay consistent, and you’ll start seeing those leg muscles grow!