What is the Best Leg Exercise to Get Big Legs?

The best leg exercises do more than just sculpt your legs, they boost your performance in the gym, on the field, and in everyday activities. Yet, despite these benefits, many of us tend to shy away from leg day.

Why is that? It could be the sheer challenge of training our largest muscle groups. But if you’re here, we know you’re not one to shy away from a challenge. With so much conflicting workout advice out there, finding the best exercises for developing your hamstrings, quads, glutes, and calves can feel overwhelming.

Read on to discover the most effective leg exercises that will not only help you grow big legs but also build a solid foundation for your overall fitness journey. Ready to get started? Book a Personalized Fitness Consultation with Future Body Builders and kickstart your journey to powerful legs.

Why Is It Important To Train Legs?

Training your legs goes beyond building a balanced physique, it has a profound impact on your overall fitness. When you train intensely, your body produces growth hormones, which are essential for increasing muscle mass. Interestingly, these hormones are produced more efficiently in large muscle groups like your legs. The bonus? These growth hormones don’t just benefit your leg muscles, they also support the growth of smaller muscle groups across your body.

For men, this hormonal boost is particularly significant, as testosterone and growth hormones play a key role in muscle development. For women, however, the story is a bit different. Since women naturally produce very little growth hormone and testosterone, the fear of becoming overly muscular through weight training is unfounded. Unless enhanced by external supplements, women can’t achieve the same muscle growth levels as men.

That said, leg training isn’t just about muscle growth. It’s also an excellent way to burn calories and sculpt your legs and glutes. Whether your goal is to torch fat, enhance athletic performance, or improve muscle definition, leg exercises are the foundation of a powerful workout routine.

How Many Times Should You Train Legs Per Week?

Now that you understand the importance of leg workouts, let’s review how often you should train your legs for optimal growth.

Opinions vary on the ideal number of leg days each week, but a common guideline is to aim for two to three leg sessions. This frequency allows sufficient recovery time between workouts.

Typically, muscles need about 48 hours to recover, so it’s essential to avoid consecutive leg workouts targeting the same muscle groups. This strategy ensures your muscles have the rest they need to repair and grow stronger.

Before setting your leg training schedule, consider your specific goals. If building your lower body is a top priority, you might want to add an extra leg workout each week. On the other hand, if your legs are already well-developed, you can adjust your frequency accordingly.

You can also structure your leg workouts to target specific muscle groups on different days. This approach allows for a focused workout and maximizes your results.

Example: 5-Day Leg Workout Split (Legs as a Priority)

Monday: Legs Push (Focus on quads and calves)
Tuesday: Upper Push (Focus on chest, shoulders, and triceps)
Wednesday: Legs Pull (Focus on glutes, hamstrings, and calves)
Thursday: Rest
Friday: Upper Pull (Focus on back and biceps)
Saturday: Legs (Focus on compound exercises like squats and deadlifts, along with accessory movements)
Sunday: Rest

Example: 3-Day Leg Workout Split

Monday: Upper Push (Focus on chest, shoulders, and triceps)
Tuesday: Rest
Wednesday: Legs (Focus on all leg muscles: quads, glutes, hamstrings, and calves)
Thursday: Rest
Friday: Upper Pull (Focus on back and biceps)

The Best Leg Exercises to Get Big Legs

To grow big legs, your workouts need to focus on exercises that target all major leg muscle groups—quads, hamstrings, glutes, and calves.

Let’s take a closer look at some of the most effective exercises you can include in your leg day routine.

1. Dumbbell Lunge

Dumbbell lunges are a versatile exercise that targets the quads, glutes, and hamstrings. They also improve balance and coordination.

How to Perform Dumbbell Lunge:

• Stand upright, holding a dumbbell in each hand.
• Take a step forward with one leg and lower your body until both knees are bent at 90 degrees.
• Push off with your front foot to return to the starting position.
• Alternate legs and repeat for the desired number of reps.

2. Kettle RDL

The kettlebell RDL is a fantastic movement for targeting your hamstrings and glutes while also engaging your lower back.

How to Perform Kettle RDL:

• Hold a kettlebell with both hands in front of your hips.
• With a slight bend in your knees, hinge at the hips, lowering the kettlebell towards the floor while keeping your back straight.
• Squeeze your glutes to return to the starting position.

3. Goblet Squats

Goblet squats are an excellent quad-dominant exercise that also activates your glutes and core. They’re particularly great for beginners to perfect their squat form.

How to Perform:

• Hold a dumbbell or kettlebell close to your chest.
• Stand with your feet shoulder-width apart and lower into a squat position by bending at the knees and hips.
• Push through your heels to stand back up.

Conclusion: Best Leg Exercise to Get Big Legs

Leg training is more than just a workout; it’s a foundation for total-body strength, enhanced athletic performance, and improved aesthetics. With the right exercises and a consistent routine, you can achieve powerful, well-defined legs that support your overall fitness journey.

Ready to take your leg training to the next level? Book a Personalized Fitness Consultation with Future Body Builders today and let us help you build a workout plan tailored to your goals.