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
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Generate My PlanWorkout 2
Quadriceps, Hamstrings, Glutes, Calves, Abductors, Adductors
Front Squat
18reps75lbs28reps75lbs38reps75lbs
Romanian Deadlift
112reps75lbs212reps75lbs312reps75lbs
Glute Kickback Machine
112reps45lbs212reps45lbs312reps45lbs
Seated Dumbbell One-Leg Calf Raise
112reps30lbs212reps30lbs312reps30lbs
Machine Hip Abductor
112reps90lbs212reps90lbs
Cable Hip Adduction
112reps20lbs212reps20lbs
Workout 3
Quadriceps, Hamstrings, Glutes, Calves, Abductors, Adductors
Leg Press
18reps130lbs28reps130lbs38reps130lbs
Deadlift to Calf Raise
112reps45lbs212reps45lbs312reps45lbs
Cable Hip Extension
110reps30lbs210reps30lbs310reps30lbs
Dumbbell Calf Raise to High Pull
112reps22.5lbs212reps22.5lbs312reps22.5lbs
Cable Hip Abduction
112reps25lbs212reps25lbs
Lateral Bound
110reps210reps310reps410reps
The 15 Best Legs Exercises to Build Muscle Mass
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Back Squat
SETS LOGGED5,271,502Quadriceps Strength99 mScoreQuadriceps
Barbells
Squat RackThe 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, Weight18reps65lbs28reps65lbs38reps65lbs2. Burpee
SETS LOGGED2,409,786Quadriceps Strength61 mScoreQuadricepsBurpees 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, Weight18reps28reps38reps48reps3. Deadlift
SETS LOGGED4,480,254Hamstrings Strength99 mScoreHamstringsBarbellsThe 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, Weight18reps75lbs28reps75lbs38reps75lbs4. Dumbbell Lunge
SETS LOGGED4,322,067Quadriceps Strength98 mScoreQuadriceps
DumbbellsThe 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, Weight18reps25lbs28reps25lbs38reps25lbs5. Front Squat
SETS LOGGED1,790,723Quadriceps Strength96 mScoreQuadricepsBarbellsSquat RackThe 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, Weight18reps55lbs28reps55lbs38reps55lbs6. Leg Press
SETS LOGGED4,591,309Quadriceps Strength99 mScoreQuadriceps
Leg PressThe 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, Weight18reps100lbs28reps100lbs38reps100lbs7. Romanian Deadlift
SETS LOGGED2,878,232Hamstrings Strength98 mScoreHamstringsBarbellsThe 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, Weight18reps70lbs28reps70lbs38reps70lbs8. Barbell Lunge
SETS LOGGED875,639Quadriceps Strength97 mScoreQuadricepsBarbellsThe 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, Weight18reps35lbs28reps35lbs38reps35lbs9. Barbell Step Up
SETS LOGGED572,806Quadriceps Strength89 mScoreQuadricepsBarbells
Flat BenchThe 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, Weight18reps30lbs28reps30lbs38reps30lbs10. Bulgarian Split Squat
SETS LOGGED822,003Quadriceps Strength96 mScoreQuadricepsBarbellsFlat BenchThe 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, Weight18reps35lbs28reps35lbs38reps35lbs11. Dumbbell Squat
SETS LOGGED3,249,788Quadriceps Strength98 mScoreQuadricepsDumbbellsThe 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, Weight18reps25lbs28reps25lbs38reps25lbs12. Dumbbell Squat To Shoulder Press
SETS LOGGED2,183,541Quadriceps Strength97 mScoreQuadricepsDumbbellsThe 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, Weight18reps20lbs28reps20lbs38reps20lbs13. Good Morning
SETS LOGGED1,404,842Hamstrings Strength96 mScoreHamstringsBarbellsSquat RackThe 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, Weight18reps45lbs28reps45lbs38reps45lbs14. Hack Squat
SETS LOGGED904,236Quadriceps Strength95 mScoreQuadriceps
Hack Squat MachineThe 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, Weight18reps80lbs28reps80lbs38reps80lbs15. Leg Extension
SETS LOGGED5,383,971Quadriceps Strength100 mScoreQuadriceps
Leg Extension MachineLeg 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, Weight18reps60lbs28reps60lbs38reps60lbs
Alternative Workouts
Alternative Workouts to Build Muscle Mass
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- Best Workouts With Bosu Balance Trainer To Build Muscle Mass
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- Best Beginner Workouts To Build Muscle Mass
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- Best Workouts To Build Muscle Mass For Women
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Alternative Legs Workouts
- Best Legs Workouts With Landmine
- Best Legs Workouts With Dumbbells
- Best Legs Workouts With Barbells
- Best Legs Workouts With Weight Machines
- Best Legs Workouts With Pvc Pipe
- Best Legs Workouts With Smith Machine
- Best Legs Workouts With Kettlebells
- Best Legs Workouts With Flat Bench
- Best Legs Workouts With Garage Gym
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- Best Legs Workouts With Bosu Balance Trainer
- Best Legs Workouts With Resistance Bands
- Best Advanced Legs Workouts
- Best Beginner Legs Workouts
- Best Legs Workouts With Trx
- Best Legs Workouts For Men
- Best Legs Workouts To Build Strength
- Best Legs Workouts For Women
- Best Legs Workouts To Olympic Lift
- Best Legs Workouts With Stability Swiss Ball
- Best Legs Workouts With Bodyweight
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- Best Legs Workouts With Cable Machines
- Best Legs Workouts To Get Lean And Burn Fat
Alternative Legs Workouts to Build Muscle Mass
- Best Legs Workouts With Stability Swiss Ball To Build Muscle Mass
- Best Legs Workouts With Kettlebells To Build Muscle Mass
- Best Legs Workouts With Dumbbells To Build Muscle Mass
- Best Legs Workouts With Barbells To Build Muscle Mass
- Best Legs Workouts With Weight Machines To Build Muscle Mass
- Best Legs Workouts With Cable Machines To Build Muscle Mass
- Best Legs Workouts With Medicine Balls To Build Muscle Mass
- Best Legs Workouts With Resistance Bands To Build Muscle Mass
- Best Legs Workouts With Garage Gym To Build Muscle Mass
- Best Legs Workouts With Bosu Balance Trainer To Build Muscle Mass
- Best Legs Workouts With Smith Machine To Build Muscle Mass
- Best Legs Workouts With Landmine To Build Muscle Mass
- Best Legs Workouts With Trx To Build Muscle Mass
- Best Legs Workouts With Flat Bench To Build Muscle Mass
- Best Legs Workouts With Pvc Pipe To Build Muscle Mass
- Best Advanced Legs Workouts To Build Muscle Mass
- Best Beginner Legs Workouts To Build Muscle Mass
- Best Legs Workouts To Build Muscle Mass For Women
- Best Legs Workouts To Build Muscle Mass For Men
- Best Legs Workouts With Bodyweight To Build Muscle Mass