5 Best Exercises To Build Massive Legs
1. Barbell Back Squat
The standard barbell squat is one of the most popular exercises in the
world. From powerlifters to bodybuilders and everything in between, the
standard squat is a compound lift that builds leg power and size in
droves, as well as increases overall strength and helps you pack on
mass.
They’re a push exercise that train your entire lower body, posterior
chain and even your core. Leave them out of a routine at your own
peril.
How to do a barbell squat
Using a squat rack for safety, set a barbell at just under shoulder
height. Get under the bar so that it is resting on the top of your
shoulders. Secure it in place with your hands holding it an even distance
apart, then press up and step back so that the bar is fully suspended by
your body.
From here, squat downwards, keeping your head up and eyes forward with
your back as straight as possible. Once your glutes go below your knees,
explode back up so you’re standing straight. That’s one rep.
Squatting as part of a workout
Incorporating a barbell squat into leg day isn’t just essential – it
should form the basis of your big legs workout day. Since you’re aiming
for size, aim for less reps with heavier weights.
2. Front Squat
Another compound lift that sees you squatting in the rack, the front
squat changes the position of the barbell so that it’s held on your
deltoids. This targets different muscles and puts the focus on your
glutes, as you experience greater knee flexion than during a back squat.
They’re also good if you have problems with your back, as the anterior bar
placement decreases stress on the lumbar and knees.
How to do a front squat
Exactly the same as a back squat, but this time you want to position the
bar at the top of your deltoids. You can either hug the bar with crossed
arms or tilt your arms back and grip with your fingers – but this requires
flexibility and a wrist warmup.
Front squats in a workout
As with barbell squats, front squats should be performed as part of your
routine. Some people do one or the other, but for a truly leg-busting day,
try front squatting after back squats.
3. Leg Extension
An isolation lift that gets criticism from some as it ignores a few key
muscles, the seated leg extension is still one of the best machine lifts
you can do. Low-impact, extremely tough and pretty much guaranteed to help
you define your quads – it’s a great thing to add to any big leg workout
routine – and is great for helping firm and define your legs.
How to do leg extensions
This one is simple. Sit on the machine, place the tops of your feet
behind the foam pad and press upwards. Try to quickly extend, then lower
back slowly.
Leg extensions in a workout
As an isolation, we’d recommend either sticking to your mass-style
lifting regime (low reps, high weight) or increasing the volume to aid
definition.
4. Romanian Deadlift
The deadlift is one of the best compound lifts for all-over muscle
growth, but the Romanian deadlift specifically targets your glutes and
hamstrings in a big way. It mainly focuses on your hamstrings, making them
perfect for those lacking in that area.
How to do Romanian deadlifts
Hold the bar at hip level with your palms facing down. Keep your
shoulders back and up, your back slightly arched and your knees slightly
bent.
Push your rear back and lower the bar, keeping your head up and forward
with your shoulders back. When the bar reaches just below the knee, you’ll
feel your hamstrings preventing you from going further. Drive the hips
forward to stand tall again.
Romanian deadlifts in a workout
As Romanian deadlifts can be quite a strange exercise to get used to,
it’s best to start lighter and perform more reps. You’ll need to
experiment to see what works for you.
5. Dumbbell Lunge
A simplistic but very effective exercise, the lunge is a single leg
compound exercise that targets your quadriceps, glutes, calves and
hamstrings. As a bonus, they can be done in the gym when all the other
equipment is being used because all you’ll need is a set of
dumbbells.
How to do dumbbell lunges
Grip dumbbells in each hand. Lunge one foot forward and squat into it, so
your trail leg lowers until your knee is just about to touch the floor.
Step through with your trail leg so that it goes in front of your lead,
and repeat the action.
Dumbbell lunges in a workout
As a compound, these are best done for fewer reps with heavier weights to
help build mass, size and strength.
