9 Leg Exercises For More Muscle Mass And Strength

Leg day will be and ought to be your most intense coaching day of your exercise cut up. On leg day you’re doing extra work, as a result of your legs are the largest muscle group of the physique. They present the muse for all of your different muscle teams. And to develop them takes time, effort, and vitality.

Your legs encompass a number of main muscle teams, specifically your quadriceps, hamstrings, and gluteus maximus. When you prepare your legs utilizing a standard coaching cut up, whether or not or not it’s push pull legs (PPL), or a cut up between chest and triceps, again and biceps, and shoulders and legs, you’re most certainly going to coach your legs twice per week when you’re constant and carry six days per week with one relaxation day.

For all these making an attempt to develop that ass, three leg days per week, with heavy quantity, is the place you need to be, with added accent work.

To develop your legs, not solely do it’s essential concentrate on them a number of occasions per week, however your leg days ought to incorporate a number of completely different leg workout routines to concentrate on every muscle group. You could even need to cut up your leg days, into particular muscle teams (I.e. Monday – quads, Thursday – Hamstrings), with accent lifts on every day.

Lifting legs, will assist improve metabolism, enhance power, and help in heavier accent lifts, for higher energy and power. 

First and foremost, we’re going to drop into the squat. Leg day is just not really a leg day with out squats. There are a number of variations of this train, and every one has its personal particular person nuances, which make them efficient. No matter the variation, squats will focus in your quadriceps, glutes, and hamstrings.

You can make the most of the standard barbell again squat, dumbbell squats, field squats, pistol squats, landmine squats, entrance squats, sumo squats, hack squats, Jefferson squats, or Zercher squats. It actually simply is determined by what you’re most snug with, and the way it enhances your vary of movement. Switching issues up each few weeks can also be good to provoke extra muscle hypertrophy.  

The again squat is a compound purposeful motion, that recruits a number of muscle teams, joints, and stabilizing muscle mass. Back squat focuses and builds decrease physique power and core stability, which is the muse to a number of compound actions in purposeful coaching modalities. 

The squat is a bilateral motion that helps construct full-body power. Squats, and again squats typically, demand a powerful posterior chain, hamstrings, quads, and a substantial quantity of midline stability in addition to ankle mobility. 

How To Squat

  • Stance will range from individual to individual, nonetheless ft ought to be between hips and shoulder width aside along with your toes barely pointed outward
  • backbone impartial chest open and shoulders again, ensure your heels are firmly planted into the bottom as your weight will shift into your heels by way of the motion development
  • ship your hips again on the descent such as you’re making an attempt to take a seat in an invisible chair 
  • bend your knees along with your chest open and lifted till parallel with the bottom.
  • press by way of your heels and push straight again as much as standing place 

Deadlifts one other main compound actions, have many identified full physique advantages and are extraordinarily essential within the growth of total-body power, correct hip operate, core power, and backbone stabilization (which might scale back the danger of decrease again accidents). Deadlifts recruit a number of muscle teams, joints, and stabilizing muscle mass, particularly concentrating on the hamstrings

Deadlifts can add a ton of efficiency and well being advantages to your leg day exercise and may all the time be included at the least as soon as per week in your coaching program.

How To Deadlift

  • Stand with ft hip- to shoulder-width aside. Rest your shins towards the bar.
  • Hinge on the hips and sink again into your glutes whereas protecting your backbone prolonged and chest lifted up towards the ceiling.
  • Grip the bar with one hand dealing with palm-up and the opposite hand dealing with palm-down. This over-under grip is for security and may preserve the bar from rolling out of your fingers.
  • Squeeze the bar along with your fingers as you sink again into your hips. As you sink into your hips, take into consideration pulling your again and down to have interaction the lats. This will assist preserve your low-back steady. 
  • For the pull:
  • Push your ft into the ground to straighten your legs and carry your chest as you carry the burden off the ground. As you get up, take into consideration pulling again in your knees and pushing your hips ahead.
  • Finally, for the lockout:
  • At the highest of the motion, maintain your shoulders again as you retain your backbone straight and tall. Pause for a second earlier than descending into the decreasing part.
  • Slowly push your hips again whereas protecting your backbone lengthy and chest lifted into the air.
  • Use your thigh muscle mass to withstand the downward pull of gravity as the burden lowers again to the ground.
  • At the underside, pause, reset your hips and repeat for the specified variety of repetitions.
  • Push your ft into the ground to straighten your legs and carry your chest as you carry the burden off the ground. As you get up, take into consideration pulling again in your knees and pushing your hips ahead.
  • At the highest of the motion, maintain your shoulders again as you retain your backbone straight and tall. Pause for a second earlier than descending into the decreasing part.
  • Slowly push your hips again whereas protecting your backbone lengthy and chest lifted into the air.
  • Use your thigh muscle mass to withstand the downward pull of gravity as the burden lowers again to the ground.
  • At the underside, pause, reset your hips and repeat for the specified variety of repetitions.

The Bulgarian-split squat is a single-leg squat variation, much like a squat and lunge mixed. Compared to a conventional barbell squat, it removes all of the stress and cargo out of your decrease again, and locations it immediately into your legs. The stabilizing leg of the Bulgarian split-squat is elevated behind you, which permits better vary of movement and depth, to realize better muscle hypertrophy, and power beneficial properties in your glutes and quadriceps. Bulgarian cut up squats are key for constructing larger quads and glutes, in addition to purposeful midline stability. With a wider vary of movement you’ll additionally focus in your hip flexors. The cut up squat is a must have leg day exercise train.

How To Split Squat

  • Start along with your ft hip-width aside. with the proper foot ahead and the left foot positioned again behind the physique on a bench or field that’s about knee-height, or simply beneath knee top.
  • Keeping your shoulders stacked immediately above your forward-facing hips, start to descend right into a lunging place. Hold a dumbbell or kettlebell in each fingers in a vertical place hanging on either side of your physique.
  • Keep your again straight whereas decreasing your left knee in the direction of the ground
  • Go as little as you may whereas nonetheless making certain your chest is staying open and the entrance knee is just not protruding out in entrance of your toes.
  • When your left knee lowers, press your proper foot into the bottom, pull again on the precise knee, and push the highest of the left foot into the field to return to standing.

The hack squat is a compound power motion and squat variation. However, as an alternative of utilizing free weights the hack squat is a machine-based train. The hack squat is a superb auxiliary motion that may help in creating higher squat kind and enhance power beneficial properties. A hack squat machine works identical to a conventional barbell again squat, but with a number of variations. The hack squat is positioned at a 45-degree angle, which offers for a extra managed motion, putting much less bodily demand in your joints, and offering a deeper vary of movement. Range of movement is a key contributor to muscle progress; subsequently, the hack squat can profit you by reaching extra power and gaining extra lean muscle mass in a managed and glued movement.

How To Hack Squat

  • Load the machine along with your desired weight
  • Step onto the platform and place your ft shoulder-width aside with toes barely identified
  • Place your shoulders firmly underneath the pads, retract your scapulae and grip the bars.
  • Keep your again on the pad and head up always
  • Inhale, brace your core, and disengage the security bars on the machine
  • Keep your legs straight with out locking your knees
  • Descend protecting your kind and motion clean just under parallel, barely lower than a 90 diploma angle.
  • Begin to lift and push the machine again up by way of your heels and exhale.
  • Fully prolong your knees and hips
  • Repeat for the specified variety of reps 

Sumo squat is a purposeful power coaching motion and a variation of the standard squat. Sumo squat differs from the entrance squat or again squat in positioning, muscle mass labored, and cargo. The key distinction within the sumo squat, is that you simply take a wider stance, along with your ft turned out. While the sumo squat nonetheless works the quadshamstrings, glutes, and calves, the positioning stimulates the interior thighs as properly. 

One of the perfect, is utilizing a single dumbbell, with a large stance. Why this variation is so nice, is as a result of you may emphasize your vary of movement, one of many vital components in constructing extra beneficial properties. 

How To Sumo Squat

  • The typical option to carry out a sumo squat is with a single dumbbell, or kettlebell.
  • Stand along with your ft barely wider than shoulder width along with your ft pointed at a forty five diploma angle.
  • Holding a dumbbell from the highest on one finish, push your hips again and squat down slowly, protecting your higher again straight and chest open and up.
  • Pushing by way of your heels, interact your core and are available down till the dumbbell barely touches the bottom, or till your legs are parallel to the ground.
  • Pause, then push again by way of your heels, chest up and core braced.
  • Repeat for as many reps as wanted.

Lunges are a elementary to your leg day exercise, which might add extra dimension and power to your legs. With an emphasised vary of movement lunges successfully stimulate your quads, hamstrings, and glutes, to assist construct extra lean muscle mass. If you need to construct an even bigger butt, lunges are top-of-the-line workout routines that can assist you get there.

Lunges can emphasize a deeper and pronounced vary of movement, which is a elementary piece in contracting your quads, and focusing in your stability, coordination, and core stability.

The beauty of lunges, is that there are various efficient and environment friendly variations, you may make the most of in your leg day exercise. You can use a number of implements akin to a dumbbell, plate, barbell, EZ bar, or kettlebells, and alter up the frequency and occasions. You can overhead lunge, single overhead lunge, and the checklist goes on. Standard strolling lunges by way of, or reverse lunge will get the job accomplished for leg day.

How To Lunge

  • Bend the knees and decrease your physique till the again knee is a number of inches from the ground. At the underside of the motion, the entrance thigh is parallel to the bottom, the again knee factors towards the ground, and your weight is evenly distributed between each legs.
  • Push again as much as the beginning place, protecting your weight on the heel of the entrance foot.
  • Take a step ahead, protecting that thigh parallel with the bottom, decrease the opposing leg, till your again knee is close to the ground, and push again as much as beginning place. 
  • Alternate legs and preserve strolling.

Whether you affiliate massive sturdy glutes with engaging aesthetics in a pair of denims or when you see the affiliation between a giant butt and athleticism, nearly everybody can profit from the glute bridge train. A glute bridge is simply what it feels like, a bridge (along with your physique) utilizing the ability out of your glutes. While there are loads of glute bridge variations, probably the most simple and best to carry out is by laying on the ground or with a glute bridge machine. With the ft at a 90 diploma angle, you merely drive your hips to the ceiling, and proper again down.

How To Glute Bridge

  • Start by laying flat in your again on the bottom
  • Making certain that there isn’t a hole between your again and the ground, press your core into the bottom, feeling the hips get according to the backbone (no arching)
  • From right here, start to stroll the ft in the direction of the booty, till you attain a 90 diploma angle
  • Pressing your ft agency into the bottom, along with your arms flat out to the facet, and your chin tucked in order that your backbone is straight, all it’s a must to do is prolong your hips in the direction of the ceiling
  • You’ll need to nonetheless not arch your again, protecting good posture, and squeezing the booty to energy the hip drive
  • Once you pause for a second on the prime, gently come down with the identical kind, not arching, urgent the ft and the arms into the bottom
  • Repeat for as many reps as desired and add a weight, or a band, or one other piece of apparatus to make the motion more difficult

The Romanian deadlift is barely completely different than the standard deadlift and top-of-the-line workout routines on your leg day exercise. Although each actions will improve power and muscle hypertrophy within the posterior chain muscle mass, Romanian deadlifts emphasize and goal the hamstrings, versus the glutes [R]. (*9*) (EMG) research present that typical deadlifts goal and recruit the gluteus and rectus femoris muscle mass extra so than the RDL, because of the biomechanical variations in train approach as the standard deadlift begins and finishes extra in a sitting place than the RDL with considerably extra knee and hip flexion.

The major muscle mass concerned within the RDL are the posterior chain muscle mass, together with the erector spinae, trapezius, gluteus maximus, hamstrings, and adductors. The hips can even hinge way more than a conventional deadlift.

How To Romanian Deadlift

  • Stand tall along with your ft shoulder width aside. Grab a loaded barbell, stand it up pushing your hips again and maintain it immediately in entrance of your thighs, along with your fingers set barely wider than your thighs.
  • Start with knees barely bent at 15 levels and slowly decrease the burden, protecting the barbell near your legs as you descend, hinging on the hips and protecting your again straight. Keep your core engaged and tight as you retain your torso straight.
  • Lower the burden till you are feeling a slight stretch within the hamstrings, usually simply previous the knees. Keep your torso upright, arms straight and shoulders rounded drawing your shoulder blades again in the direction of your backbone.
  • Drive your hips ahead, and use your hamstrings to push the burden again as much as standing place and repeat.

One of my favourite workout routines for leg day, single-leg Romanian deadlifts are one of many more difficult stability and unilateral workout routines for individuals to finish. As it challenges your midline stability, it actively lights up your posterior chain, primarily the erector backbone and hamstrings, standing as a fantastic warm-up or focus piece for actions demanding posterior chain activation. You can carry out this motion with a barbell, dumbbell(s), or a kettlebell(s).

How To Single Leg Romanian Deadlift

  • Standing with ft collectively, arms totally prolonged holding the burden in entrance of the hips, tilt your higher physique ahead, and start to ship on the leg again to counter-balance the burden.
  • Actively squeezing the glutes all through this motion will interact the posterior chain. Begin this motion going to the knee and solely go decrease if ache, discomfort, or extreme stiffness don’t current themselves. 

You must eat, to develop. Of course, muscle progress can not happen with out resistance coaching. However, on your physique to construct and rebuild muscle tissue, it should be in a optimistic protein stability, which implies it’s essential eat extra protein, than your physique is using to rebuild muscle mass. Not consuming sufficient protein will truly trigger you to lose muscle mass, not achieve it. Protein can also be not the one macronutrient your physique must replenish and rebuild. Your physique requires gas from top quality proteins, heathy fat, and complicated carbohydrates to maximise muscle progress and beneficial properties.

Leg day requires loads of vitality, which implies you want an vitality packed pre-workout meal that can assist you dominate your coaching. Adding in carbohydrates like oats, rice, or Clean Carbs from Swolverine is right for the perfect efficiency. 

Eating a fantastic post-workout meal can also be simply as vital to construct, rebuild, and recuperate. Make certain your energy are larger on leg day to account for the vitality necessities. 

RELATED ARTICLE 16 Of The Best Muscle Building Foods To Get Big Thighs

Intensity means extra than simply endurance, it means work output and energy. To have a profitable leg day, it’s essential preserve your coronary heart price up, be constant along with your reps, and units with near most vitality output. If the loaded weight is simple to maneuver, then stack on extra plates. The weight must be difficult, except your physique won’t drive adaptation, and alter. 

The final piece to a profitable leg day, is ample hydration. Drinking an water and including electrolytes ,will assist your physique with protein turnover, and regulating your vitality and weight. When you repeatedly drink water all through the day, it’s been proven that your resting vitality expenditure (calorie burning) can improve as much as 30%! [R] In extra technical phrases, that is referred to as water-induced thermogenesis and by growing it, you may burn extra energy at relaxation. In order to extend your water-induced thermogenesis and calorie burning course of, it’s usually really useful that you simply drink about 34 ounces of water per day (1 liter).

One research had a cohort of girls drink 34 oz per day, with out every other life-style adjustments (besides ingesting extra water) for 12 months which resulted in 4.4 lbs of weight reduction. [R] Drinking extra water, will show you how to change the composition of your legs and physique, leading to thicker thighs.

More electrolytes will assist muscle contraction and fulfill vitality necessities, for higher efficiency and restoration. Drink Swolverine’s INTRA throughout your exercise the perfect outcomes. 

Squats 5 – 15,12,12,10,8
Deadlifts 5 – 15,12,12,10,8
Lunges 4 – 20
Split Squat 4 – 15,12,10,10
Romanian (RDL)

4 15,12,10,10


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