Exercises To Increase Leg Muscles

Exercises to increase leg muscles have attracted the interest of thousands of people around the world. Although its practice is recommended within a comprehensive training plan, which works all muscle groups, many have decided to focus mainly on this part of the body. What should you know about it?

For starters, as some studies detail, the ability to gain muscle mass is largely determined by genetics. However, it is a fact that habits such as physical exercise can contribute to its development, although not instantaneously.

Therefore, it is essential to keep in mind that, while some exercises are useful to achieve fuller and stronger muscles, you must be consistent with your practice to achieve your desired goals. In addition, whatever the routine, it must be complemented with a good diet.

How to increase leg muscles?

To increase the muscles of the legs, it is advisable to consult a professional trainer and a nutritionist. The coach will be able to determine the best type of training based on individual needs. In the same way, the nutritionist will be able to guide to a suitable diet to reach the objective.

In general, for good results, there are several pillars, such as the following:

• Be consistent with workouts.
• Combine resistance, strength and cardio exercises.
• Eat a balanced diet that includes protein and healthy fat sources.
• Sleep well.

In addition to these recommendations, it is possible to start incorporating into the training routine a series of exercises that specifically work the muscles of the legs. How to start? In the next space we detail how to do them.

1. Squats with weights

Squats with weights are essential in the routine to increase the muscles of the legs. As detailed in an article published in the Journal of Applied Biomechanics , it strengthens the muscles of the lower body and also improves flexibility. 

• Start by taking a few small dumbbells.
• Standing with your legs hip-width apart and your back straight, grab a dumbbell in each hand.

• Keep your arms at the sides of your torso.
• Then slowly bend your knees and bring your glutes out.
• After 10 seconds, return to the starting position.
• Perform at least 12 repetitions, for 3 sets.

2. Leg extensions

Leg extensions are usually done on a special machine at the gym. It is a good exercise to strengthen the quadriceps, which are located in the front of the legs.

• Select a low weight to start with, then increase it as you gain strength.
• Sit on the bench in the chair. Use the weights to raise and lower your knee down.
• You can do one leg at a time or both at the same time.

3. One leg curls

This strength exercise is ideal for toning your legs. It is also performed on a specific gym machine, which can be adjusted in weight depending on the resistance acquired.

• Standing with your back straight, rest the roller on your right calf. The left leg should be very firm.
• You can hold on for more balance.
• Raise your right leg by bending your knee back (like kicking).
• Do 20 reps and move to the left leg.

4. Lying curls

To perform this exercise to strengthen the muscles of the legs you will need a machine with a bench. In addition, you can also use ankle weights.

• Start with your legs straight parallel to the ground.
• Then raise your feet and try to bring them up until your heels touch your buttocks (or as close as possible).
• Do 20 reps.

5. Goblet  squats for the leg muscles

It is a slightly more difficult version than the regular squat. You need a weight to do it.

• First, stand up and spread your legs more than hip width apart. The balls of the feet should be facing out.
• Hold the weight with both hands at chest level (as if you were hugging it).
• Bend your knees and lower your buttocks until they almost touch the floor.
• The movement must be energetic and not stop for more than 2 seconds per position.

6. Dumbbell lunges

Lunges have the advantage of working several muscle groups at the same time. Therefore, in addition to strengthening the legs, it also helps to tone the buttocks and abdomen. In this case, we propose to increase your intensity with a pair of dumbbells.

• First, stand up straight and the dumbbells to the sides of your body.
• Take a step back with your right leg.
• Then bend both knees to lower your torso and thighs. The idea is that the back knee is as close to the floor as possible.
• Return to the starting position and do the same with your left leg.

Discipline is key

As you can see, there are several useful exercises to increase leg muscles. However, you must be aware that results are obtained with practice and discipline. Also, you can’t ignore the role that nutrition plays. Therefore, the best thing in all cases is to consult with professionals.