One of the most important aspects of putting on mass is building a good lower body. You’ll hear lots of people mock lifters who ‘skip leg day’ and in some ways, this criticism is valid. If you don’t work on your legs, you’re missing out on some of the world’s best exercises and on some great gains. Now you can also build bigger legs, let’s see how.
Not only will you grow your legs, but some of these lower body lifts are compounds that recruit multiple muscles at once – which in turn leads to a greater hormone response, causing the body to release more anabolic hormones such as testosterone and growth hormones.
When you do these exercises, you’re not just hitting the major muscles. You also work your core, improve your balance, and hone things like grip strength, which pay dividends in the long run.
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.
How to do?
- 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 glute 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.
Benefits:
- Adds size and strength to the quads, glute, and hamstrings.
- Requires back and core strength to maintain torso positioning.
- Can be used to improve conditioning and cardiovascular health.
- Considered by many to be “the king of exercises”.
Muscles Worked:
- Quadriceps (greater emphasis in high bar back squat)
- Gluteals
- Hamstrings (greater emphasis in low bar back squat)
- Spinal Erectors (greater emphasis in low bar back squat)
- Latissimus Dorsi
- Trapezius
- Rhomboids, Scapular Muscles, Posterior Shoulder
Barbell 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?
- 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.
- 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.
Benefits:
- Better With Resistance
- Get Your Technique Down
- Developing Thighs of Steel
- Stabilizing and Revitalizing
Muscles Worked:
- Quadriceps
- Upper Back
- Glute
- Erectors
- Abdominals