Best Leg Exercises

Check out this article for the best leg exercises which will surely help you grow huge leg muscles, getting them stronger and bigger. If you’re wondering what to do on leg day, then this is the perfect post.

I guess we’ve all heard the advice to never skip leg day, right? You may first think that it is all about aesthetics. You wouldn’t want to look like a huge muscular guy in your upper body, with chicken legs, are you? Nonetheless, besides the obvious advantage of looking amazing and symmetrical, muscular legs come with great advantages in terms of performance as well. There are big benefits to training your lower body, both in terms of aesthetics and performance. In fact, they are also great for your health, and even mental health, as they will boost your confidence and well-being.

Having this said, read on and you’re going to find numerous other important information regarding training your lower body, including the benefits and what to do.

Key Benefits of Training Your Legs

Improves balance and agility

Most locomotion movements you’re doing require balance and agility. Most of these movements such as stopping, changing direction, and so on will require you to have lower body strength. Not to mention that it is responsible for balance in both single legs and both legs and more power. This way, you will avoid falls and injuries while you’re training and in your daily life. You will be less likely to fall, and less likely to suffer an injury even if you do fall. In short, this can significantly help with your daily activities, also increasing your endurance. It helps you move objects around, play with kids, walk long distances, and so on.

Strengthens and corrects muscle imbalances

We do not even realize that we favor one side of the body over the other. Everyone does it involuntarily (think: right handed vs left handed people). Due to this, we’re all prone to imbalances, and they are more likely to occur among people who do not train their legs. These imbalances can cause issues in your daily activities, especially in sports you play. So, by training your lower body you’re strengthening and correcting those imbalances as you’re strengthening the connective tissues around the lower body joints. As an example, runners may find that they are firmer and tighter in their quads than hamstrings due to the muscles they work when running. This may lead to muscle strains. But if they strengthen their hamstring, they can prevent it.

Run faster and longer

When you’re training your lower body, it will significantly help strengthen your legs and help you run faster and longer. Additionally, training your legs will improve your neuromuscular coordination, power, and VO2 max. Also, it is going to improve your coordination and stride efficiency. In short, you will be able to walk for longer and also run longer and faster. This can be effective when you’re playing sports or in daily life too.

Other Benefits

Generally, strong legs and a lower body are a solid foundation for any physique. They look awesome and they burn a lot of calories. This basically means that muscular legs will help you burn more calories as you walk, or even at rest, helping you develop a hard and chiseled physique. Your leg muscles are large muscles that require a lot of calories to perform the task. This means that they use a lot of calories. In short, if you want to burn fat, you should do leg exercises. Doing abdominal exercises you will grow ab muscles, but you will barely burn fat. You need to do both if you want a hard six pack. In fact, leg exercises are even more important because they burn significantly more fat (calories) and a lot of the best exercises involve training your core (abs) too!

  • So, strong legs will improve balance and coordination, with solid and stable legs being necessary for numerous daily activities. As said earlier, you can climb stairs, get your groceries, and play around with kids in the park more easily. Overall, training your legs will come with numerous benefits, both in terms of physique and performance.

Best Leg Exercises For Your Leg Day

Barbell front squat

The benefits of the barbell front squat are a significantly more powerful lower body, improved leg strength, and hypertrophy, but it also builds your back strength too. It targets your quadriceps, hamstrings, glutes, back and core.

Single-leg Romanian deadlift

The benefits of the single-leg Romanian deadlift are that it targets the lower back, glutes, and hamstrings due to the constant tension. This way, you make sure to grow huge muscles and big strength. Moreover, similar to rack pulls, the single-leg Romanian deadlift is going to help improve the upper back and lockout strength for conventional deadlifts.

Barbell hip thrust

The benefit of this exercise is that it will build significantly more glute mass, strength, and power than any other hip extension exercise. Moreover, this exercise is less technical and more accessible than many other heavily loaded movements such as back squats and different deadlift variations. It will improve glute strength quite a lot, which leads to better overall stabilization of the core, pelvis, and lower back areas.

Barbell split squat

The benefits of the barbell split squat are that it significantly reduces strength imbalances, while improving leg drive on each side, helping your bilateral squats and deadlifts. It will help improve stability, which means that the quads and glutes are overloaded for more pass potential.

Other exercises with numerous other advantages:

  • Leg press
  • Back squat
  • Sumo barbell deadlift
  • Barbell goodmornings
  • Hack and back squats
  • Lunges
  • Hamstring curls using the machine
  • Leg extensions using the machine
  • Bulgarian split squats
  • Stiff leg deadlifts

There are some exercises such as leg presses, deadlifts, and various squats that are classic when it comes to building stronger and bigger legs. Keep in mind that each leg exercise will focus on different leg muscles, such as glutes, hamstrings, quads, calves, and so on.

How to Do Leg Exercises?

I recommend aiming for 3-5 sets of each exercise, with anywhere between 4 to 20 reps, depending on the exercise, experience, weight, goal, and so on. It is extremely important to pay attention to your form to ensure you get the best results and avoid injuries. That’s why avoid heavy weights until you nail the form first. In fact, it is often lighter weights that bring more muscle and strength when done correctly, rather than heavy weights done incorrectly (and risking injuries).

I strongly recommend going for the full range of motion which will maximize muscular stress and tension, creating more micro-tears in your muscle fibers, leading to hypertrophy and strength gains. Going full range of motion minimizes the need for excessive loading. Excessive load can lead to joint pain, nervous system fatigue, injuries, incorrect form, and so on.

Instead, you need the key elements that are fundamental for muscle growth and strength gains: control the eccentric phase, pause at the full range of motion, and minimize momentum. This basically means that you need to do all exercises, and all reps in a slow and controlled manner. Focus on lowering the phase (eccentric phase) as it creates tension in the muscle, leading to muscle growth. Then pause at full range of motion to make sure that you put enough stress and load demands on the muscle fibers. Avoid momentum because it sacrifices gains and increases the risk of experiencing injuries. These are key elements that stay true regardless of the exercise or muscle that you’re working on. Want huge, strong, and muscular legs? Better follow these key elements.

Ready For Bigger Legs?

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Besides exercising, if you want to see massive gains and enhance your performance in the gym while seeing huge results in no time, you also need a proper lifestyle, rest, sleep, and diet (nutrition). They are all important for your goals. But as long as you want to take it all to the next level, you could also use SARMs! Buy our 100% quality bulking SARMs which will make sure you grow huge muscles (including leg muscles) much faster and much easier.

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