“Millennials nowadays don’t hit the legs as it needs an extra bit of endurance and will-power. But a person doesn’t become a perfect bodybuilder if he has chicken legs.”
There are hundreds of youtube videos and articles about the mass building leg workouts. But building big legs with strength is not a piece of cake. You will need a lot of consistency and dedication to have legs like that of The Quad father.
So we are here presenting among you the best leg workouts for mass and definition that can help you increase the mass as well as strength and thickness of your quads.
This is not simply called The King of Exercises. It a combination of strength and technique which together can give you the best result than ever.
Nothing will get the adrenaline rising quite like picking up heavy iron.
It is a compound lift exercise that will get your every muscle in the body activated. It’s predominantly working the hamstrings, glutes, and lower back; but you’re also using calves and quads. Not to mention the back, lats, shoulders, traps in the upper body; and the core for stabilizing yourself with a heavyweight.
No other exercise engages as much muscle mass as the deadlift, which is why people call it the king of exercises. It’s a total-body challenge that will pack muscle mass and strength onto the entire body.
2. Back Squat
The back squat is another beautifully simple lift. Put a heavy weight on your back, sit down, and stand back up.
It’s very functional and will work all the leg muscles. If you just did back squats and no other lower body exercise you would still end up with strong, well-developed legs.
You can do them for high reps, or pile on the weight and do low reps. Your body will respond to both.
3. Walking lunges
Walking lunges are everybody’s least favorite, favorite exercise. They’re extremely effective, but brutally painful. Nothing will leave your glutes and hips as sore as some tough sets of walking lunges.
They’re great for challenging the glutes and adductors to stabilize the hips in a very functional, dynamic way. That makes walking lunges great exercise to prevent injury.
If you include a couple of sets of walking lunges in every leg session, you’ll always be training the stabilizing muscles, while working out the bigger quads, hamstrings, and glutes. Ensuring you’re protecting from imbalances and potential injury.
Step-ups offer a different challenge. Unlike a lot of legs exercises that focus on piling big weights on, the step up is a challenge of the strength and stability in smaller muscles around the knee and hips.
They can challenge your glutes and quads, without having to use big weights. This is great, as you don’t add too much total stress to your body that is hard to recover from.
You can keep the weights light, focus on stability, control, and put in reps. Put them at the end of your leg workouts to ‘finish off’ the muscles.
5. Romanian deadlift
I believe the Romanian deadlift is the best glute development exercise available.
While sideways walking with bands, or use the abductor machine, might give you more ‘burn’ at the time; nothing is putting as much weight through the butt muscles as a properly performed Romanian deadlift.
They’re much easier to recover from than the traditional deadlift, which can burn out your central nervous system – meaning you can include them more often in your training program. They will make your butt and hamstrings sore, but not lead to your overtraining.
Aim for a controlled lowering with tension in the glutes and hamstrings, then squeeze as hard as you can at the top to get a maximum contraction.
6. Cossack squat
The side to side motion of the Cossack squat really adds a new dimension. You’re not going to use a lot of weight in this exercise, but it will challenge the adductor (inner thigh) muscles more than any other.
If you want to build or tone up the inner thighs, the Cossack squat is your friend.
It’s also great to increase the range of motion and mobility in the hips and thighs. For this purpose, you can include a couple of light sets in your warm-up before going on to do other leg exercises.
7. Hamstring Curl
The hamstring curl is the only machine exercise included in this list. Free weights are generally much more effective for lower body training, but this is the exception. You really cannot hit the hamstrings in their knee flexion function as well as you can on the hamstring curl machine.
The lying hamstring curl is best. These are strong muscles that can develop a lot of power. Put a heavyweight on and go for medium to high reps – just watch out for cramp!
8. Glute-Ham Raise
The glute-ham raise is a pretty common piece of equipment you can find in most gyms. It’s a great way to engage the whole posterior chain (glutes, hamstrings, lower back); while using both knee flexion and hip extension.
This hits the hamstrings from both directions, making it one of the most effective exercises for the back of the legs.
9. Front Squat
The front squat is more quad-dominant than the back squat. You will get more development of the quads, and less involvement from the lower back, hamstrings, and glutes. That means you will use less weight but actually put more tension through the quads – leading to more growth.
It’s not the simplest exercise to do – you need a good degree of mobility in your upper and lower body, but it is a great athletic exercise to develop muscle and power in the quads.
10. Calf Raises
The calves are often the hardest body part to grow. They are hit when doing squats, deadlifts, lunges, and other lower body exercises; but to really get the best training effect you should train them directly.
The calves have a mixture of slow and fast-twitch muscle fibers, meaning you should do both explosive works, and high rep work.
You can do calf raises with heavyweights, as well as slow tempo, focusing on the stretch and maximum squeeze of the muscle.
FINISHING UP Add these 10 exercises in your lower body workouts and you will surely develop big, strong, and healthy legs. The biggest muscles in the body also create the most metabolic disruption, so many of these exercises are your best bet for fat burning workouts too.
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