Leg Workouts – Best Leg Exercises

Implement the best leg exercises into your routine for the ultimate lower body strength, and best overall version of yourself. It doesn’t take too long to spot a dude that skips leg day. And we all know that it just doesn’t look good. Leg workouts involving the best leg exercises are also the best when it comes to losing weight. Considering the amount of energy your lower body muscles must consume to perform those leg exercises, it tends to burn most calories, meaning that you will develop an overall hard and chiseled physique. Not to mention that they make you look overall better, bigger, and stronger.

The problem is that growing bigger legs may not be as easy. In fact, that’s why there are so many dudes who tend to skip leg days (pro tip: never skip leg days). Even if it feels like you are not built to bulk up on the lower half, you must still continue growing. Even if you do not have the genetic trait, it doesn’t mean that building leg muscle is impossible. You need to learn how to build leg muscles and you’re sure to achieve success.

In case you are not sure how to grow bigger legs, it is usually recommended for you to stick to compound and hinge movements such as:

• Deadlift
• Squats
• Hip thrust
• Lunges and others

In short, you must focus on movements that allow for a high amount of muscle stimulus. You need to work out more and make sure that you recover properly from each training to make sure you beef up those legs. You do that with enough quality sleep and enough quality food.

Anyway, check below the best leg exercises for mass.

The Ultimate Muscle Building Leg Workout

Below I’m going to share some of the best exercises that you must add to your list of muscle building leg workouts. Combine them for the best results and make sure you’re doing all of them with proper form. Ensure you go for the correct weight that allows you to keep a proper form but will still leave you pretty exhausted at the end of your sets. So, some of the best exercises for the legs are:

Leg press

I’m pretty sure you’ve seen those beefy guys in your gym around the leg press machine. There is no doubt that anyone with big legs becomes best friends with the leg press. This is a key move for building quad size and strength. Nevertheless, despite it being seemingly easy, a lot of people are making a lot of mistakes. It is important to make sure you perform this exercise in the fullest range of motion. Nonetheless, to avoid injuries, you need to avoid bringing your knees to the position “zero”. Be prepared to build up the weight you’re pushing with this movement!

Barbell goodmornings

You definitely need barbell goodmornings as long as you really want to gain some muscle mass in your legs. This is a crucial exercise for building bigger and stronger glutes, erector spinae, and hamstrings. This is a very popular move in bodybuilding and weightlifting circles as barbell goodmornings will significantly improve hamstring and glute muscle growth, but they will also help support back strength. That is crucial for heavy back and front squats, as well as deadlifts. In short, one exercise will help with another. Train this exercise in similar rep ranges as the stiff leg deadlift.

Hack squats

The hack squat machine is surely one of the best leg workouts for mass because it really works those quads. This move will isolate the quads, and you can also apply a high amount of weight. Therefore, you grow huge quads. As you do it, it is important to keep your feet as close to underneath as you can. This will allow you to gain depth in the squat via knee flexion. This way you make sure you will not limit the range of motion or gain depth via hip flexion (leaning forward).

Back squats

I guess the back squats can be considered the king of leg strength and muscle growth. Having this said, it is quite obvious that back squats are a must in any workout routine. With them, you can maximize those quadriceps through high bar back squats, which allows for a more vertical torso positioning and deeper ranges of knee flexion. Compared to the low bar back squat, its high bar counterpart is the key move for building bigger quads. But you may also experiment with different variations, such as the tempo back squat for more muscle stimulus.

Hamstring curls (machine)

The machine hamstring curls (either lying or seated) are one of the best leg exercises out there. You definitely shouldn’t leave it out. They are a perfect addition to any muscle building leg workout because they do not load up the hips or lower back. You can ensure you work your hamstrings even if you have some issues. You could complete them early in your workout session to pre-exhaust the hamstring pre-compound lift. However, most people seem to do them near the end of the session.

Walking lunges

The walking lunge is an awesome leg exercise because you can easily do it both at the gym or at home (if the gym is closed and you really want to grow huge leg muscles). If you want to know how to make your legs bigger, then walking lunges are definitely the move that you need to add to your workout. You can easily do them with almost anything that crosses your mind – dumbbells, sandbags, kettlebells, barbells, your own body weight – they all work fine. Go for a deep range of motion and control throughout the entire move. These are the key to bulking up your leg muscles.

Leg extensions (machine)

A lot of leg exercises are putting quite some pressure on your back or hips. If you are worried about overloading them and you do not want to put too much pressure (or maybe you’re suffering from a health condition or an injury), then the machine leg extension is a perfect leg exercise. This move is best performed either as a pre-exhaust exercise before compound lifts or toward the end of your gym workout. I personally do it toward the end to really feel those legs burning.

Bulgarian split squats

The Bulgarian split squats are a key exercise for building stronger and bigger quads, glutes, and even hamstrings. Anyone who wants to build leg muscle will definitely go for this movement. Depending on your goal, you could perform this move with heavier or lighter loads, adjusting the rep range. You could also do them with dumbbells, kettlebells, barbells, or even sandbags as long as you have a good grip. Whichever you choose, they all work. You can also place your lead leg on a raised surface (such as a plate) which will help further increase the range of motion and muscle damage.

Front squats

Are you ready for great degrees of knee flexion/ then the front squat is an awesome leg exercise you should give a try. It is a squat variation that will minimize the load on the hamstrings, lower back, and glutes, instead, it will maximize those quads so you can grow them huge.

Stiff leg deadlifts

The conventional deadlifts are perfect for leg exercises and I would always recommend them adding to your workout. However, I would also recommend the stiff leg deadlifts. You will build the strongest hamstrings with them. The stiff leg deadlifts will lead to greater stimulus than the conventional deadlifts, that’s why I would recommend them. They will fatigue your leg muscles more and they are also less stressful to your lower back too. The reason why the stiff leg deadlifts benefit your muscle building workouts is that they limit the amount of knee flexion and really shift the loading to the hamstrings. It takes off the stress from the lower back and supporting muscles.

Top Training Techniques For Leg Muscles

You could try these techniques which will maximize your leg gains and minimize the injury risk by performing the moves with proper form.

Elevate your heels

When you’re training the quads-focused exercises, elevating your heels is going to allow for deeper degrees of knee flexion to take place. That’s exactly what you will need if you really want to build big thighs. As you do this, you also reduce the need for hamstring and calf flexibility. This also allows for a more vertical squatting or lunging position. Therefore, this is shifting more load onto your quads. Tip for you: use small weight plates under your heels or wear shoes that come with an elevated heel. Nonetheless, you shouldn’t do it for hamstring-oriented exercises.

Emphasize the full range of motion

You need to train the full range of motion to really feel the burn and really grow those muscles. You manage to achieve the fullest range of motion while training with proper weight. Moreover, you do it if you maintain a flat or arched back and control the muscle throughout the entire move. This is the key to maximizing muscular stress and tension. When you train in the fullest range of motion, you can load the muscle fibers and place the greatest amount of stress on them, which leads to the biggest muscle growth. Moreover, you minimize the need for excessive loading. Too heavy weights contribute to joint pain, and nervous system fatigue, and increase the risk of injuries.

Control the eccentric phase

Control the lowering phase (which is the eccentric phase) if you want to grow huge muscles. That’s true about any exercise and any muscle group. Controlling the eccentric phase is crucial to increase tension on the muscle, leading to muscle growth. Increasing tension will often lead to greater muscle breakdown, necessary to see growth.

Pause at full range of motion

Another tip that applies to any exercise is when you train any muscle group. Using the pauses throughout the range of motion will help you place extra loading demands and tension on the muscle fibers. This is what makes them continue growing. It is important to maintain control and strength (such as a flat back) when pausing. Do not allow the body and muscles to relax.

Minimize momentum

The last tip that stays true in regards to any exercise when training any muscle group is to reduce momentum. This basically means you should keep a hold of the weight and control it throughout the entire movement. So, minimize momentum when lifting and you will grow bigger legs (and all other muscles). You must avoid catching the bounce of squats or slamming the bar on the ground during stiff leg deadlifts, for example. Momentum (such as catching the bounce of squats, for example), won’t only sacrifice your gains, but they increase the risk of injury too!

Example of Leg Workouts For Muscle and Strength Building

Check below an example of a leg workout that will help you successfully build strength, increase muscle size, and set the groundwork for your dream physique and performance. These best leg exercises will focus on growing calves, quads, hamstrings, and quadriceps. In the end, the weekly training volumes are towards the lower end if you are focusing on gaining huge leg muscles during your bulk. You could try this example, and then use different other exercises in combination with some of the ones I share below. Go for whatever works best for you and your goals.

• Front foot elevated Bulgarian split squat: 3 to 4 sets of 8 to 10 reps. 2 seconds eccentric.
• Hack squat of leg press: 4 to 5 sets of 8 to 10 reps. 2 seconds eccentric.
• Stiff leg deadlift: 4 to 5 sets of 6 to 8 reps. 2 seconds eccentric.
• Lying hamstring curl: 3 sets of 15 to 20 reps. 30 seconds rest period.
• Machine leg extensions: 3 sets of 15 to 20 reps. 30 seconds rest period.
• Seated or standing machine calf extension: 4 to 5 sets of 12 to 15 reps. One-second pause at the bottom. 2 to 3 seconds eccentric.

Conclusion

After following the muscle building leg workout you can find here, you should be well on your way to gaining a huge amount of leg muscle and strength. It is extremely important to remember, however, that building muscle doesn’t happen overnight. It requires time, dedication, and hard work. With these exercises, you will definitely get closer to your bigger leg goals. You must follow a proper workout plan, proper diet, and rest (lifestyle).

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