09/11/2026
If we were to guess, we’d say (very unscientifically) that 75 percent of women would name leg day as their absolute fave day in the gym. But even the most diehard fans can get bored with the same squats, lunges, and deadlifts.
Enter these change-ups, guaranteed to make your workouts a little less blah and push your glutes, quads, and calves WAY beyond their comfort zone.
Save it, share it, and enjoy! 😉
Demonstrated by Brittany
Photography by Paul Bu**ta
𝗪𝗵𝘆? Despite looking a little strange, this squat variation helps shift the emphasis to your quads while challenging your grip in new ways. And if you don’t mind being on the receiving end of admiration, this exercise will likely garner a few curious glances.
𝗛𝗼𝘄 𝘁𝗼 𝗗𝗼 𝗜𝘁: Hold a barbell behind your legs using an overhand grip; either have someone hand you the bar, lift it directly from the rack into place, or use a Smith machine. With your feet shoulder-width apart and your chest high, bend your knees to squat, making sure you aren’t leaning forward excessively from the hips. Extend your legs to stand.
𝗪𝗵𝘆? Also called a deficit reverse lunge, by using a step this exercise will test your balance while increasing the heat on your glutes and quads, thanks to its larger range of motion.
𝗛𝗼𝘄 𝘁𝗼 𝗗𝗼 𝗜𝘁: Begin standing on an exercise step with a dumbbell in each hand at your sides. Take a big step back with one leg, planting the ball of your foot on the ground and bending both knees to lower your body. Pause, then explosively press through your foot to return to the start. Alternate legs with each rep.
𝗪𝗵𝘆? Though you won’t be able to lift as much as you might on the machine, this exercise is great to use in a pinch, when only free weights are available. Plus, you have to control the movement much more than you would if locked into a machine, further targeting your stabilizing muscles, and the fact that you have to squeeze your legs adds a bit more pressure to the muscles on the inside of your thighs.
𝗛𝗼𝘄 𝘁𝗼 𝗗𝗼 𝗜𝘁: Lie on your stomach on a flat bench with a heavy dumbbell wedged between your feet or shins.
