How To Build Leg Muscle – The 7 Best Exercises
“How to build leg muscle quickly and effectively?”
This is a question many men ask as they stare at themselves in the mirror. If you have ever caught yourself wondering the answer to this question but coming up with more questions rather than answers, then it’s time for you to discover the truth!
If you want to discover the top exercises to blast your leg muscles and turbocharge their growth, then stay tuned because in just a few moments you will be learning information that when you put into action, will totally transform your skinny legs into monsters of muscle!
If you want to learn how to build leg muscle strength and size then you’re going to need to choose the right exercises. If you choose the wrong ones, you are only wasting your time and stopping your progress. The most time tested and proven leg exercises that you should be including in your workouts are the following: the squat, barbell squat, hack squat, leg presses, leg extensions, and dumbbell lunges.
If you want the best bang for you muscle building buck, then I recommend you focus on these powerful leg exercises. You obviously don’t want to include all these exercises into one workout, instead choose two of them to perform in each workout. Do 3 – 5 sets of 8 – 10 repetitions.
A Closer Look At The Exercises And A Description Of Each…
Number One – The Squat
This exercise is called “the king of all exercises” for a reason, simply because it will build the most muscle more effectively than pretty much any other exercise. This routine can stimulate huge amounts of growth throughout the body, including the leg muscles. The only problem with the squat and the reason why so many beginners don’t do it is because it’s so damn hard to do!
A lot of novices rely on machines and contraptions when building leg muscle, however there is nothing more pure (and therefore more effective) than challenging the legs with gravity or gravity plus weight! But if you are serious about getting big leg muscles, then you cannot turn your back on doing the squat.
If you haven’t done squats before start out with around 10% of your body weight, adding around 10% to the weight every week or two. You may find you double your weight over a 3 month period. If this is the case then those leg muscles will have no choice but to get bigger.
There are a few squat variations that I will cover. Experiment with each one and gauge your results.
Number Two – Barbell Squat
The barbell squat is done with an Olympic bar held on your trapezium and shoulder area. This is best done by placing a towel on this area so you can support the barbell more comfortably. From a standing position, keep a curve in your back as you squat down by bending your knees. When your thighs are horizontal to the ground pause for one second before exploding back upwards.
You may hear trainers telling you to squat down until your butt hits your heels but this has been shown to put too much pressure and strain on your knees, so don’t do it! Only squat until your thighs are horizontal to the ground.
Number Three – Hack Squat
The hack squat can be difficult for beginners but it’s a great way to mix up the results from doing regular squats. To do a hack squat, you will positioning the barbell behind you, just under your buttocks. From here you perform the same squatting movement as with a regular squat. This routine will place greater stress on your shoulders and arms, so the weight you use will be lighter – make sure your posture/form is right!
Number Four – Leg Presses
This is a great thigh exercise and is done with the leg press machine. You will probably need access to a gymnasium for this routine as few people have a commercial leg press machine at home! To do it, sit yourself correctly on the machine, place your feet on the foot pads in front of you and push against the resistance. Depending on the type of machines the angle at which the weights travel can vary.
The lower the angle, the “easier” you will find pushing heavy weight loads. So, if you are monitoring your progress (and you should) make sure you use the same machine to ensure your progress is measured accurately.
Number Five – Decline Leg Press Machine
Another great squat alternative that works the thighs as well as hitting the gluteus maximum (buttocks).
Number Six – Leg Extensions
This isolated movement targets the outer, inner and lower thigh muscle area. You will be seated on a leg extension bench and your only movement will be extending your lower leg from vertical to horizontal against resistance. This routine really hits the quadriceps (front of leg). This muscle group is made up of four muscles and is one of the largest areas of muscle in the body.
So, stimulating this muscle group will return results in the form of bigger and heavier thigh muscles.
Number Seven – Dumbbell Lunges
This is another tough exercise to perform but it gets awesome results. This is great for the thigh muscles and the gluteus maximus and minimus (butt).
Now that you know how to build leg muscles that are powerful, it’s time to start applying what you’ve learned! Next time you head to the gym pick out two of these exercises and put them to the test. Within a few weeks of adding these exercises to your workout routine you should start seeing some amazing results!
Why not even out those bulging leg muscles with some great pectorals? Check out how to build bigger chest muscles.