Best Legs Workouts To Build Muscle Mass

About

Workouts to develop hypertrophy primarily utilize a mix of compound and isolation movements, targeting a variety of muscle groups comprehensively.

For the lower body, this includes the Glutes, Quadriceps, Hamstrings, Calves, Adductors, and Abductors, which are often engaged simultaneously in most exercises.

Routines typically incorporate exercises such as Squats, Deadlifts, and Lunges, where lower weights and higher repetitions are programmed to emphasize muscle growth.

This approach ensures effective engagement of major leg muscles, promoting balanced and muscular lower body development.

Building bigger legs and gaining muscle is one of the main reasons why so many lifters undergo a bulking period. Increased calories often allow for increased training volume, frequencies, and recovery.

When looking to gain serious leg size during a bulking process, it is recommended to stick to compound movements like squats, hinges (stiff leg deadlifts), and exercises that allow for a high amount of muscle stimulus and fatigue without impeding your ability to recover. Training frequency is often a key factor in gaining size during a bulk.

In short, the more you can train, and recover from that training properly (smart programming and eating enough food), the more you can train, which means the more you can repeat this muscle-building princess.

In this article, I’ll review 10 must-do leg exercises if you're wanting to build bigger legs while bulking. Additionally, I’ll discuss five training techniques that work for beginners and advanced lifers alike to take each of these exercises to the next level. Lastly, I’ll share three leg workouts you can do to gain size and strength in the quadriceps, hamstrings, and calves.

10 Must-Do Leg Exercises for Building Bigger Legs

Below are 10 of the best leg exercises to build bigger legs for any level of lifter:

5 Training Techniques to Maximize Leg Growth

Below are five training tips and techniques you can use with the above exercises to maximize your muscle growth during your bulk and minimize injury

ELEVATE THE HEELS

Elevating the heels in quadriceps-focused movements allows for deeper degrees of knee flexion to take place, which is exactly what is needed if you want to build thick thighs.

By elevating the heels you minimize the need for hamstring and calf flexibility, and allow for a more vertical squatting or lunging position. In doing so, you shift more loading into the quadriceps.

You can do this by placing small weight plates under the heels or by wearing shoes with an elevated heel. I do not recommend elevating the heel for hamstring-focused exercises.

EMPHASIZE THE FULL RANGE OF MOTION

Training in the fullest range of motion one can do while maintaining a flat or arched back and muscle control is key for maximize muscular stress and tension.

By training in the fullest ranges of motion you are able to load the muscle fibers and place the greatest amount of stress on them while also minimising the need for excessive loading (which may actually contribute to joint pain or nervous system fatigue in more extreme cases).

CONTROL THE ECCENTRIC PHASE

Controlling the lowering phase (eccentric) is a great way to increase tension on the muscle.

Increased tension often leads to greater muscle breakdown and ultimately growth.

By emphasizing the eccentric phase, you also help to maintain proper control throughout the full range of motion which can help minimize injury risks and keep you training (and recovering properly), both of which are key to long term leg growth.

PAUSE AT FULL RANGE OF MOTION

You can also use pauses throughout the range of motion to place extra loading demands and tension on the muscle fibers, you call when in the deepest ranges of motion.

It is important to maintain control and positbal strength (flat back, for example) when pausing, rather than allow the body and muscles to relax

MINIMIZE MOMENTUM

When it comes to building muscle, more often than not you want to minimize momentum when lifting.

A little body movement from time to time won’t make or break you, but if you are relying on catching the bounce of squats or slamming the bar on the floor during stiff leg deadlifts, there is a strong chance you are sacrificing gains and maximizing injury risks.

Instead, learn to control the lowering aspect of the movement, embrace pauses, and be OK with decreasing the overall amount of weight used for the sake of muscle hypertrophy!

Building bigger legs takes months of hard work in the gym, and in the kitchen. Once you have your bulking meal plan down pat, be sure to maximize leg growth with the above workouts and exercises. Make sure you eat enough calories to support your training, recovery, and muscle roth needs, and stay consistent in the gym. You will get there!

Workout 1

Quadriceps, Hamstrings, Glutes, Calves, Abductors, Adductors

Targets: Quadriceps
Back Squat
1
8reps
100lbs
2
8reps
100lbs
3
8reps
100lbs
Targets: Hamstrings
Deadlift
1
12reps
100lbs
2
12reps
100lbs
3
12reps
100lbs
Targets: Glutes
Barbell Hip Thrust
1
8reps
65lbs
2
8reps
65lbs
3
8reps
65lbs
Targets: Calves
Seated Dumbbell Calf Raise
1
12reps
30lbs
2
12reps
30lbs
3
12reps
30lbs
Targets: Abductors
Clam
1
12reps
2
12reps
3
12reps
Targets: Adductors
Machine Hip Adductor
1
10reps
75lbs
2
10reps
75lbs

Workout 2

Quadriceps, Hamstrings, Glutes, Calves, Abductors, Adductors

Targets: Quadriceps
Front Squat
1
8reps
75lbs
2
8reps
75lbs
3
8reps
75lbs
Targets: Hamstrings
Romanian Deadlift
1
12reps
75lbs
2
12reps
75lbs
3
12reps
75lbs
Targets: Glutes
Glute Kickback Machine
1
12reps
45lbs
2
12reps
45lbs
3
12reps
45lbs
Targets: Calves
Seated Dumbbell One-Leg Calf Raise
1
12reps
30lbs
2
12reps
30lbs
3
12reps
30lbs
Targets: Abductors
Machine Hip Abductor
1
12reps
90lbs
2
12reps
90lbs
Targets: Adductors
Cable Hip Adduction
1
12reps
20lbs
2
12reps
20lbs

Workout 3

Quadriceps, Hamstrings, Glutes, Calves, Abductors, Adductors

Targets: Quadriceps
Leg Press
1
8reps
130lbs
2
8reps
130lbs
3
8reps
130lbs
Targets: Hamstrings
Deadlift to Calf Raise
1
12reps
45lbs
2
12reps
45lbs
3
12reps
45lbs
Targets: Glutes
Cable Hip Extension
1
10reps
30lbs
2
10reps
30lbs
3
10reps
30lbs
Targets: Calves
Dumbbell Calf Raise to High Pull
1
12reps
22.5lbs
2
12reps
22.5lbs
3
12reps
22.5lbs
Targets: Abductors
Cable Hip Abduction
1
12reps
25lbs
2
12reps
25lbs
Targets: Adductors
Lateral Bound
1
10reps
2
10reps
3
10reps
4
10reps

The 15 Best Legs Exercises to Build Muscle Mass

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Back Squat
SETS LOGGED
5,271,502
Quadriceps Strength
99 mScore
Quadriceps
Barbells
Squat Rack
The Back Squat is a popular lower body exercise that builds strength and muscle, especially in the legs. It's an important move in powerlifting and overall fitness routines.
How to do it
The Back Squat is a popular lower body exercise that builds strength and muscle, especially in the legs. It's an important move in powerlifting and overall fitness routines.
Sets, Reps, Weight
1
8reps
65lbs
2
8reps
65lbs
3
8reps
65lbs
Full Video & Instructions
2. Burpee
SETS LOGGED
2,409,786
Quadriceps Strength
61 mScore
Quadriceps
Burpees are a full-body exercise that combines squats, plank, and jumps. They help build strength and endurance and can be modified for different fitness levels.
How to do it
Burpees are a full-body exercise that combines squats, plank, and jumps. They help build strength and endurance and can be modified for different fitness levels.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
4
8reps
Full Video & Instructions
3. Deadlift
SETS LOGGED
4,480,254
Hamstrings Strength
99 mScore
Hamstrings
Barbells
The deadlift is a powerlifting exercise that targets the muscles in your back and legs. It helps build overall strength and is commonly used in fitness routines.
How to do it
The deadlift is a powerlifting exercise that targets the muscles in your back and legs. It helps build overall strength and is commonly used in fitness routines.
Sets, Reps, Weight
1
8reps
75lbs
2
8reps
75lbs
3
8reps
75lbs
Full Video & Instructions
4. Dumbbell Lunge
SETS LOGGED
4,322,067
Quadriceps Strength
98 mScore
Quadriceps
Dumbbells
The Dumbbell Lunge is a way to make lunges more challenging by adding dumbbells. It mainly works your thigh muscles (quads) while also helping with balance and strength.
How to do it
The Dumbbell Lunge is a way to make lunges more challenging by adding dumbbells. It mainly works your thigh muscles (quads) while also helping with balance and strength.
Sets, Reps, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
5. Front Squat
SETS LOGGED
1,790,723
Quadriceps Strength
96 mScore
Quadriceps
Barbells
Squat Rack
The Front Squat is a basic exercise that mainly works your quadriceps by holding a barbell in front of your body. This variation helps improve strength and stability, which can benefit various sports and daily activities.
How to do it
The Front Squat is a basic exercise that mainly works your quadriceps by holding a barbell in front of your body. This variation helps improve strength and stability, which can benefit various sports and daily activities.
Sets, Reps, Weight
1
8reps
55lbs
2
8reps
55lbs
3
8reps
55lbs
Full Video & Instructions
6. Leg Press
SETS LOGGED
4,591,309
Quadriceps Strength
99 mScore
Quadriceps
Leg Press
The Leg Press is a great exercise that works your thigh muscles, especially your quadriceps. It is done on a machine that supports your back, making it a stable and effective way to build leg strength.
How to do it
The Leg Press is a great exercise that works your thigh muscles, especially your quadriceps. It is done on a machine that supports your back, making it a stable and effective way to build leg strength.
Sets, Reps, Weight
1
8reps
100lbs
2
8reps
100lbs
3
8reps
100lbs
Full Video & Instructions
7. Romanian Deadlift
SETS LOGGED
2,878,232
Hamstrings Strength
98 mScore
Hamstrings
Barbells
The Romanian Deadlift is a strength exercise that focuses on your glutes and hamstrings. It involves bending at the hips while keeping the knees slightly bent, helping you build strength for other hip hinge movements.
How to do it
The Romanian Deadlift is a strength exercise that focuses on your glutes and hamstrings. It involves bending at the hips while keeping the knees slightly bent, helping you build strength for other hip hinge movements.
Sets, Reps, Weight
1
8reps
70lbs
2
8reps
70lbs
3
8reps
70lbs
Full Video & Instructions
8. Barbell Lunge
SETS LOGGED
875,639
Quadriceps Strength
97 mScore
Quadriceps
Barbells
The Barbell Lunge is a strength exercise that adds weight to the standard lunge, mainly working your thigh muscles (quadriceps). Using a barbell helps you build strength and improves your posture during the exercise.
How to do it
The Barbell Lunge is a strength exercise that adds weight to the standard lunge, mainly working your thigh muscles (quadriceps). Using a barbell helps you build strength and improves your posture during the exercise.
Sets, Reps, Weight
1
8reps
35lbs
2
8reps
35lbs
3
8reps
35lbs
Full Video & Instructions
9. Barbell Step Up
SETS LOGGED
572,806
Quadriceps Strength
89 mScore
Quadriceps
Barbells
Flat Bench
The Barbell Step Up is a great exercise for building strength in your thighs, glutes, and hamstrings while improving balance. By using a barbell, you add extra resistance, which helps build muscle endurance in your lower body.
How to do it
The Barbell Step Up is a great exercise for building strength in your thighs, glutes, and hamstrings while improving balance. By using a barbell, you add extra resistance, which helps build muscle endurance in your lower body.
Sets, Reps, Weight
1
8reps
30lbs
2
8reps
30lbs
3
8reps
30lbs
Full Video & Instructions
10. Bulgarian Split Squat
SETS LOGGED
822,003
Quadriceps Strength
96 mScore
Quadriceps
Barbells
Flat Bench
The Bulgarian Split Squat is a lower-body exercise that targets your quadriceps and helps build strength, power, and stability. By placing your back leg on a bench, it challenges your balance and enhances the workout.
How to do it
The Bulgarian Split Squat is a lower-body exercise that targets your quadriceps and helps build strength, power, and stability. By placing your back leg on a bench, it challenges your balance and enhances the workout.
Sets, Reps, Weight
1
8reps
35lbs
2
8reps
35lbs
3
8reps
35lbs
Full Video & Instructions
11. Dumbbell Squat
SETS LOGGED
3,249,788
Quadriceps Strength
98 mScore
Quadriceps
Dumbbells
The Dumbbell Squat is a modified version of the standard squat that uses dumbbells instead of a barbell. This exercise mainly works your thigh muscles and offers more freedom of movement, making it easier for those with mobility issues. It also helps improve squat stability and build strength for advanced exercises.
How to do it
The Dumbbell Squat is a modified version of the standard squat that uses dumbbells instead of a barbell. This exercise mainly works your thigh muscles and offers more freedom of movement, making it easier for those with mobility issues. It also helps improve squat stability and build strength for advanced exercises.
Sets, Reps, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
12. Dumbbell Squat To Shoulder Press
SETS LOGGED
2,183,541
Quadriceps Strength
97 mScore
Quadriceps
Dumbbells
The Dumbbell Squat to Shoulder Press combines a squat and a shoulder press to strengthen your legs and shoulders. It helps build functional strength and is a good foundational exercise for more advanced movements.
How to do it
The Dumbbell Squat to Shoulder Press combines a squat and a shoulder press to strengthen your legs and shoulders. It helps build functional strength and is a good foundational exercise for more advanced movements.
Sets, Reps, Weight
1
8reps
20lbs
2
8reps
20lbs
3
8reps
20lbs
Full Video & Instructions
13. Good Morning
SETS LOGGED
1,404,842
Hamstrings Strength
96 mScore
Hamstrings
Barbells
Squat Rack
The Good Morning exercise focuses on strengthening the muscles in your back and hamstrings. If you're new to this movement, it's safer to start with dumbbells rather than a barbell.
How to do it
The Good Morning exercise focuses on strengthening the muscles in your back and hamstrings. If you're new to this movement, it's safer to start with dumbbells rather than a barbell.
Sets, Reps, Weight
1
8reps
45lbs
2
8reps
45lbs
3
8reps
45lbs
Full Video & Instructions
14. Hack Squat
SETS LOGGED
904,236
Quadriceps Strength
95 mScore
Quadriceps
Hack Squat Machine
The Hack Squat is a machine-based exercise that helps strengthen your quadriceps. It provides more stability and control than traditional squats with free weights, making it beginner-friendly.
How to do it
The Hack Squat is a machine-based exercise that helps strengthen your quadriceps. It provides more stability and control than traditional squats with free weights, making it beginner-friendly.
Sets, Reps, Weight
1
8reps
80lbs
2
8reps
80lbs
3
8reps
80lbs
Full Video & Instructions
15. Leg Extension
SETS LOGGED
5,383,971
Quadriceps Strength
100 mScore
Quadriceps
Leg Extension Machine
Leg Extensions are a great exercise for strengthening your quadriceps muscles. Using a machine, this exercise helps you focus on your leg muscles while providing stability. However, be cautious as it can put stress on your knees, so use light weights and control your movements.
How to do it
Leg Extensions are a great exercise for strengthening your quadriceps muscles. Using a machine, this exercise helps you focus on your leg muscles while providing stability. However, be cautious as it can put stress on your knees, so use light weights and control your movements.
Sets, Reps, Weight
1
8reps
60lbs
2
8reps
60lbs
3
8reps
60lbs
Full Video & Instructions

Best Legs Workouts To Build Muscle Mass | Fitbod Workout Generator