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Introduction
In this article, we’re going to break down the best exercises to make your legs bigger. Let’s be honest, there’s nothing more frustrating than spending countless hours trying to build those leg muscles (as if leg day isn’t already a pain in the a**) and seeing little to no results. It can feel like you’re putting in the work but not reaping the rewards. Well, today I’m here to show you five of the most effective exercises to make your legs bigger, along with some bonus tips that will help you break through any plateaus.
These workouts to get bigger legs will target key muscle groups for maximum growth and efficiency. Whether you’re a seasoned lifter or just starting, these exercises to make your legs bigger are designed to push your limits and help you finally see the gains you’ve been working for. Get ready to transform your leg day routine and start building muscle in ways that matter. Let’s dive in!
1. The Barbell Squat: Bigger Legs 101
Why Squats Are Essential
The barbell squat is, without a doubt, the king of leg exercises when it comes to growing bigger legs. Not only does it offer a full-body workout, but it specifically targets some of the largest muscle groups in the body. According to an article by Strength Log, this compound movement works the quadriceps, hamstrings, glutes, and calves, all of which are crucial for developing mass in the legs.
Because squats engage multiple muscle groups simultaneously, they stimulate significant muscle growth, making them one of the most effective exercises to make your legs bigger. By incorporating barbell squats into your routine, you can maximize the intensity of your leg workouts, allowing you to lift heavier weights and perform more sets, which ultimately leads to greater leg development.
Whether you’re focusing on strength or hypertrophy, the squat is a staple exercise for anyone looking to build bigger legs. It’s not only essential for increasing leg size but also helps improve overall balance, coordination, and stability.
Although barbell squats are easily one of the hardest leg exercises to perform, mainly due to the intense muscle fatigue ratio that comes with it, they are also among the most beneficial. The sheer physical demand of squats, combined with the need for proper form and technique, can make it feel like a challenge to push through each rep. But it’s precisely this level of difficulty that contributes to their effectiveness.
How to Perform a Barbell Squat
- Setup: Position the barbell at shoulder height on a squat rack. Step under the bar, placing it across your upper back, and grip it firmly with both hands.
- Unrack: Lift the bar off the rack by straightening your legs and take a step back.
- Descent: With your feet shoulder-width apart and toes slightly pointed out, bend your knees and hips to lower your body until your thighs are parallel to the ground.
- Ascent: Push through your heels to return to the starting position.
Tips for Success
- Form First: Maintain a straight back and avoid letting your knees cave inward.
- Depth Matters: Aim to lower your body until your thighs are at least parallel to the ground to maximize muscle engagement.
- Progressive Overload: Gradually increase the weight as your strength improves (I usually like to go to a 5 to 15 pound increase depending on how I feel at that weight) to continue challenging your muscles or you can increase repetition if you feel good about the weight you’re at. Doing this can help preserve your back if you want to go that route
2. Lunges: Unilateral Powerhouses
Why Incorporate Lunges
Lunges are excellent for addressing muscle imbalances and enhancing leg strength. They target the quadriceps, hamstrings, and glutes, making them effective workouts to get bigger legs.
As an ex-athlete who’s been through multiple injuries including a torn ACL. This exercise is what got me back to where I was at before hand. I recommend this exercise because you don’t have to worry about muscle imbalance. For example, say your right leg is stronger than your left it’s critical that you get your left leg just as strong as your right leg because muscle imbalance can lead to overcompensating (which leads to an increased injury risk), poor posture such as body misalignments, and reduced strength
How to Perform a Lunge
- Starting Position: Stand upright with your feet shoulder-width apart so we can maintain a nice athletic base instead of falling over and looking stupid
- Step Forward: Take a step forward with your right foot, lowering your body until your right thigh is parallel to the ground and your left knee nearly touches the floor.
- Push Back: Press through your right heel to return to the starting position.
- Repeat: Alternate legs for the desired number of repetitions.
Tips for Success
- Control Your Movement: Avoid rushing; focus on a controlled descent and ascent.
- Knee Alignment: Ensure your front knee stays aligned with your toes to prevent injury.
- Add Resistance: Hold dumbbells in each hand to increase the difficulty as you progress.
3. Deadlifts: The Posterior Chain Builder
The Importance of Deadlifts
According to an article written by Breaking Muscle, deadlifts are a compound movement that primarily targets the hamstrings, glutes, and lower back. Incorporating deadlifts into your routine can significantly contribute to workouts to get bigger legs.
Be advised that it’s crucial you perform this exercise correctly for it can have a devastating impact on your lower back. I would highly recommend going lighter weight with more repetitions until you have the form down. You also want to have some strength built up as well before you start going heavy on this lift. I’ve met countless people who have back issues because of this lift.
How to Perform a Deadlift
- Setup: Stand with your feet hip-width apart, with a barbell over the middle of your feet.
- Grip: Bend at the hips and knees to grasp the bar with an overhand grip, hands shoulder-width apart.
- Lift: Keeping your back straight, push through your heels to lift the bar, extending your hips and knees simultaneously.
- Lower: Reverse the movement to return the bar to the ground with control.
Tips for Success
- Maintain a Neutral Spine: Avoid rounding your back to prevent injury.
- Engage Your Core: A tight core provides stability throughout the lift.
- Start Light: Begin with lighter weights to master the form before progressing.
Don’t worry my visual learners I got you as always. Here’s a good demonstration made by Breaking Muscle. They do a great job breaking down this exercise step by step
4. Leg Press: Machine-Based Muscle Builder
Benefits of the Leg Press
Based off an article from BodyBuilding.com, the leg press machine allows for controlled movements and is excellent for isolating the quadriceps, hamstrings, and glutes while protecting your back from possible injury. It’s a valuable addition to your exercises to make legs bigger.
This is an excellent alternative to barbell squats if you’re looking to maximize efficiency in your leg workout. Since your entire body isn’t under as much strain as it would be with traditional squats, you’re able to recover more quickly and perform additional sets. This means you can push your legs harder without overloading your body, allowing for more volume in your workout.
By incorporating these exercises to make your legs bigger, you’ll be able to target key muscle groups while also saving time. With quicker recovery and the ability to increase intensity, you’ll see faster growth and better results for your leg development.
This approach is beneficial for growing bigger legs because it allows you to perform more sets throughout the week without experiencing as much overall fatigue. Since your body isn’t as taxed systemically, you can train your legs more frequently and with greater intensity.
This increased volume and consistency ultimately leads to better muscle growth, helping you build bigger legs over time. By reducing fatigue, you’re able to target your leg muscles more effectively and recover faster, making it easier to progress in your training.
How to Perform a Leg Press
- Setup: Sit on the leg press machine with your back against the pad and feet shoulder-width apart on the platform.
- Lower: Bend your knees to lower the platform toward your chest.
- Press: Push through your feet to extend your legs and return to the starting position.
Tips for Success
- Foot Placement: Adjust your foot position to target different muscle groups; higher targets the hamstrings and glutes, while lower emphasizes the quadriceps.
- Avoid Locking Knees: Keep a slight bend at the top of the movement to maintain tension.
- Controlled Movements: Focus on a slow and controlled descent to maximize muscle engagement.
For those who have a home gym but haven’t added a hack squat machine yet, Major Fitness offers an excellent option. I personally use their hack squat machine religiously and highly recommend it. It’s a great addition to your setup for building bigger legs. Here’s the link if you’re interested: Major Fitness Leg Press/Hack Squat Machine AH1
5. Romanian Deadlifts: Hamstring Focus
Why Romanian Deadlifts
Tracing back to the same article written by Breaking Muscle, Romanian deadlifts specifically target the hamstrings and glutes, promoting muscle growth in these areas. Including them in your routine enhances the effectiveness of workouts to get bigger legs.
One thing I love about this lift is the incredible hamstring relief you feel from the deep stretch it provides. If you’re looking to take it up a notch and maximize muscle activation for bigger legs, try standing on a 45-pound (or any weight you’re comfortable with based on your flexibility) bumper plate. This helps emphasize the stretch even more, making the exercise even more effective!
How to Perform a Romanian Deadlift
- Starting Position: Hold a barbell or dumbbells in front of your thighs with a slight bend in your knees.
- Hinge at the Hips: Lower the weights toward the ground while keeping your back straight and pushing your hips back.
- Stretch and Lift: Lower until you feel a stretch in your hamstrings, then drive your hips forward to return to the starting position.
Tips for Success
- Controlled Descent: Move slowly on the way down to maximize tension on the hamstrings.
- Engage Your Glutes: Squeeze your glutes at the top of the movement.
- Keep the Bar Close: Maintain the barbell or dumbbells close to your legs throughout the movement.
Here’s a great video done by Nuffield Health demonstrating proper technique for this lift.
While these exercises to make your legs bigger are essential, other factors like nutrition and recovery also play a crucial role in maximizing your results.
Fueling Growth: The Role of Nutrition in Bigger Legs
Your training is only half the battle—proper nutrition is just as important when it comes to workouts to get bigger legs. To build muscle, your body needs enough protein for muscle repair, carbohydrates for energy, and healthy fats for overall recovery. Without the right nutrients, your legs won’t have the fuel they need to grow, no matter how intense your training is. Prioritize whole foods, stay hydrated, and ensure you’re eating enough calories to support muscle growth and recovery.
Surplus vs. Maintenance
For optimal muscle growth, you should eat in a caloric surplus, meaning you consume more calories than you burn. This provides your body with the extra energy needed to build bigger legs. If your goal is to maintain your current size while improving muscle definition, eating at maintenance calories—where you consume just enough to sustain your weight—can help you gain strength without excess fat gain. Whichever approach you take, make sure your meals are rich in protein, complex carbs, and healthy fats to maximize your leg gains!
If you need help hitting your calorie and nutrient goals, I highly recommend using MyFitnessPal. It’s free on the app store and offers a solid free plan that works just fine. The paid plan is a nice upgrade since it lets you scan barcodes on food packaging, instantly pulling up nutrition info—saving you from endless scrolling to find your meal. Personally, I stick to the free plan, and it’s been more than enough to keep me on track with my goals!
The Importance of Recovery and Sleep for Building Bigger Legs
Recovery and sleep are essential components of muscle growth, particularly when it comes to building bigger legs. After intense leg workouts, your muscles undergo microtears that need time to repair and grow stronger. Sleep plays a crucial role in this process, as it’s during rest that the body releases growth hormones necessary for muscle recovery and development.
Without adequate sleep, recovery is compromised, leading to slower muscle gains, increased risk of injury, and overall fatigue. Additionally, rest days allow the muscles to rebuild, helping you push harder in your next leg workout. Prioritizing sleep and proper recovery ensures that your body has the time and energy to repair and grow, maximizing the results from your training.
Conclusion: Building Your Bigger Legs Routine
By incorporating these five exercises into your workout plan, you’ll be well on your way to developing bigger, stronger legs. Whether you’re a beginner or an advanced lifter, consistency, proper form, and progressive overload combined with proper nutrition and optimal recovery are key factors in achieving results. Mix and match these exercises, adjust your rep ranges, and challenge yourself with heavier weights over time to maximize your leg gains.
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