What to wear for a heavy leg day

Leg day is where bad kit gets found out. Deep squats, lunges, hip thrusts and deadlifts put every seam and waistband to the test. Here's what to look for.

Up top: keep it simple

You want a top that stays put when the bar is on your back and doesn't ride up when you hinge. A classic-fit cotton tee does the job and gives the bar something to grip. If you run hot, a lightweight tank keeps you cool between sets without getting in the way.

Down below: range of motion first

Whatever you wear on your legs, test it with a deep bodyweight squat before you load the bar. If it pulls at the knees or digs in at the waist, it's going to be worse with weight on your back. Shorts or stretchy joggers that let you sit right down into the bottom position are the move.

Feet: flat and stable

Running shoes with thick, soft soles are made for running, not squatting. A flat, firm sole, or lifting shoes if you're serious, gives you a stable base to push through.

Layer for the warm-up

Cold muscles and heavy weights don't mix. Start your session in a hoodie, get warm, and strip off once you're into your working sets. It's also exactly what you want for the walk home when your legs have given up.

Get the kit right, then forget about it, and put all your focus into the work.