Last modified: Friday, January 11, 2019

Imagine, your muscular arms, chest, shoulders, and skinny legs. Not really appealing. You are really missing something in your body if don't get your legs trained. Because for an overall muscular body, not only your upper body but also your lower body needs to great trained well.

Some lower body compound exercises target multiple muscles at a time that cause your body to release more growth hormones. It is also important to do the exercises in the right form and should follow the routine as well or else you could suffer from DOMS (Delayed-Onset Muscle Soreness).

Here we have listed the 10 best exercises for growing your legs bigger and stronger. But before starting your workout you should warm up thoroughly with some gentle lower-body movements and dynamic stretching.

Table of Contents

10 Best Exercises For Workout To Build Bigger Legs

1. Barbell Back Squat

barbell back squatThe barbell back squat is a popular compound exercise that gives strength to the quads, glutes, and hamstrings. The back squat can be trained from heavy singles to sets of 20 reps or higher.

How To Perform This Exercise:

Stand straight and set a barbell of the desired weight.

Hold the barbell with a wide grip and place it on the back of your shoulders.

Bend your knees and squat down until your thigh is parallel to the floor. Chin-up and look ahead.

Hold the position for a moment and go back up to the starting position. Do this repetition.

2. Front Squat

front squatFront squat targets target the muscles on your glutes and quads. It is really effective for quad strength and size builders.

How To Perform This Exercise:

Stand straight with feet shoulder-width apart.

Hold the barbell across the front of your shoulders with elbows up.

Keep your core tight and lower your body in a squat position. Go as lower as you can.

Push back your body up in the starting position. Do this repetition.

3. Leg Extension

Leg_ExtensionThe exercise works for the quadriceps muscles of the front of the thigh to build lower body strength as part of a strength training workout.

How To Perform This Exercise:

Sit on the leg extension machine in a way that the top of your ankle is behind the foam pad.

Rest your back against the backrest of the sit and keep your knees at 90 degrees.

Press your legs upward and lift the weight till your legs are almost straight.

Slowly lower your legs back to the starting position. Do this repetition.

4. Romanian Deadlift

Romanian DeadliftThe Romanian deadlift specifically targets your glutes, hamstrings as well as the core. This exercise can also improve the mobility and flexibility of the hips which will decrease the risk of injury.

How To Perform This Exercise:

Stand straight with your feet shoulder-width apart and hold the barbell in your front.

Look in front, hand fully extended, and hold the barbell up to your thigh level.

Bend at your waist, slightly bend your knees and lower down the barbell below your knees, somewhere between knees and ankle.

Hold the position till your hamstrings feel stretched and drive yourself back up to the starting position. Do this repetition.

5. Dumbbell Lunge

Dumbbell-LungeThe dumbbell lunge targets the quadriceps muscle at the front of the thigh. This exercise build strength and muscles of the leg at a time. It also helps maintain bone health.

How To Perform This Exercise:

Stand straight with feet hip-width apart and hold the dumbbells in both hands at your sides.

Take one step forward with one leg and squat down so that your rear knee is close to the ground.

Take that step back and stand straight as per the starting position.

Repeat this movement for another leg. Do this repetition for both legs.

6. Standing Calf Raises

Standing Calf RaisesThe standing calf raises target the calves, specifically the larger, outermost muscle of your calves. It is an excellent place to start and an easy exercise to do anywhere.

How To Perform This Exercise:

Hold the barbell on the back of your shoulders.

Stand straight on the edge of a step-aerobics platform. Place the balls of your feet firmly on the step, and your heels hanging outside the edge.

Raise the heels above the edge and balance yourself on your tiptoes.

Hold the position till you feel stretch in your calf muscles and then lower your heels to the starting position. Do this repetition.

7. Zercher Squat

ZercherSquatThe Zercher squats are done rare but it gives great benefits to strengthen your quads. It is an effective exercise for the muscular development of legs to the next level.

How To Perform This Exercise:

Stand straight and hold the barbell in the crease of your elbows with grip shoulder-width apart.

Keep the barbell tight against your body, grab fists of both hands together, and palms facing the ceiling.

Squat down so that your elbows almost touch your thighs and hips is lower to your knees.

Stand up back to the starting position. Do this repetition.

8. Barbell Glute Bridge

Barbell Glute BridgeThe Barbell Glute Bridge exercise helps to build your lower-body muscles especially your glute muscles. It also helps in increasing strength and power in movements like squats and deadlifts.

How To Perform This Exercise:

Lie down on the floor with feet hip-width apart and bend your knees.

Place the barbell of the desired weight up to the crease of your hips. Use a barbell pad to avoid discomfort.

Raise your hips upwards in a way that your balances on upper back and foot.

Lower down your hips back to the floor. Do this repetition.

9. Leg Press

leg_pressLeg press used to target the muscles of the leg that is done with the help of gym equipment also called leg press machine. There are two types of machine: One has a standard horizontal seat and another one has a seat incline at 45 degrees. Both of them are equally beneficial.

How To Perform This Exercise:

Sit on a leg press machine with your back and head resting on the back support.

Keep your legs on the platform in your front with hip-width apart and bend at 90 degrees.

Slowly push the platform away till your legs are almost fully extended. Do not lock your knees.

Hold the position for a moment and return your legs back to the starting position.

10. Box Jumps

box-jumpsBox jumps helps enhance strength, power, and speed of your lower body. This exercise targets all the muscles of your legs that includes, the glutes, hamstrings, quadriceps, and calves.

How To Perform This Exercise:

Stand in front of the box having a height of 50 cm with your feet hip-width apart.

Bend your knees, move your hip back, and prepare yourself to jump.

Swing your arms from back to front and jump explosively on the box.

Softy land on the box with both legs at a time and let your knees bend as per your starting position.

Step down slowly, get back to the starting position, and prepare for the next jump. Do this repetition.

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