Leg day is tough. I love it and dread it at the same time. If you prepare yourself before and after your workout, I know you'll get stronger with less chances of injuring yourself!

1. EAT RIGHT

I like to carb up at least a day before leg day
I still EAT HEALTHY or try to!
I focus on COMPLEX CARBS: They take longer to digest and they help fuel your energy needs. Some examples: Oatmeal (steel cut), sweet potatoes, brown rice, quinoa, couscous
My goal is to eat 5-6 small meals a day. My body needs a few meals before I start working out on the legs, which leads me to point 2!

2. TIME YOUR WORK OUTS RIGHT

I personally have no energy in the mornings for leg day
Even when I had a good breakfast, I feel like my body hasn't fully digest to get the energy it needs.
I always do leg day in the afternoon. I've had already a few meals in me!
Just work out when you have the most energy to! It'll be a trial and error process, but it'll be worth it.

3. SWITCH UP YOUR ROUTINES

I say this for EVERYTHING! Same old routine will do NOTHING for you.
Give your muscles a NEW REASON TO GROW. Don't hit a plateau like I did –READ HERE
The smallest change can add a challenge! For example: Squatting with various foot positions-straight, inward & outward or one legged squat press to concentrate on certain muscles.

4. ADD INTENSITY

I like to add a secondary muscle to challenge myself for leg day–Just to give my legs a break while still working on something else!
For example: Performing a double single arm squat cleans which gives my whole body a wake up call.
I also work out on abs as well since they are probably warmed up from doing squats (remember to keep that tummy tight while squatting!)

5. SPLIT UP YOUR WORK OUTS

Train legs twice a week by splitting your work outs!
For example: Day 1 - Quads/Calvs Day 2 - Glutes/Hammies
You'll be able to isolate muscles and really focus on your form and range of motion.

6. RECOVER THE RIGHT WAY

Right after your work out, drink/eat some protein within an hour after your work out.
Rest up for at least 48 hours after your leg day before doing more legs!
DO NOT DO cardio after leg day! My friends always say if you can and still want to do cardio after leg day, you didn't work out hard enough.
You're going to be TIRED after leg day. Try planning it right before your REST day. If you can't take a rest day, then drink your BCAAS!
Foam roll, stretch and yoga can help you recover faster as well.

I hope this helps you! May the booty get fatter and your tummy get flatter. AMEN.