Massive leg muscles make you look bulkier and bigger. Even if you have trained hard your upper body and your legs are still not getting bulkier, you will look like a chicken.
A bodybuilder is a complete bodybuilder if he trains his upper body as well as lower body.
Training the lower body boosts testosterone which is responsible for muscle growth. If you train your lower body frequently, your upper body will also get bigger easily.
Why Train Leg Muscles?
Leg muscles are one of the most attractive muscles of the bodybuilder. Many newcomer gym freaks go to the gym and train only their upper body to avoid heavy pain.
While pro gym goers train their upper body as well as lower body. Training legs and hamstrings not also build leg muscles but increases testosterone and improve the nervous system.
Testosterone is the most important hormone to grow and build muscles. Training legs will not only benefit the only lower body but also the upper body as well.
Here are Following Some of the Best Exercises to Train the Leg Muscles.
Barbell Squat
The barbell squat is one of the best exercises to train the hamstring and hip muscles. This exercise boosts the testosterone and immune system. This exercise also hits the thighs and develops them.
| For Beginners | Beginners should train with this exercise with 3 sets of 8-12 reps with moderate weight. |
| For Professionals | Advanced trainees can increase the number of sets up to 5-6 with a heavyweight. |
The rest between the sets must be at least 60 seconds.
Dumbbell Romanian Deadlift
This exercise is a variant of the deadlift. The people who train in the gym, know how important is deadlift exercise to increase testosterone and strength.
This exercise is similar to the deadlift but is done with the dumbbells. Dumbbell Romanian deadlift increases the testosterone and trains the hamstrings.
| For Beginners | Beginners should train with this exercise with 3 sets of 8-12 reps with moderate weight. |
| For Professionals | Advanced trainees can increase the number of sets up to 5-6 with a heavyweight. |
The rest between the sets must be at least 60 seconds.
Barbell Romanian Deadlift
As the name suggests, this is also a variation of the deadlift. The barbell Romanian deadlift increases the testosterone hormone builds a strong core and increases strength.
| For Beginners | Beginners should train with this exercise with 3 sets of 8-12 reps with moderate weight. |
| For Professionals | Advanced trainees can increase the number of sets up to 5-6 with a heavyweight. |
Leg Extension
The leg extension is an exercise to it hit thighs and hamstring muscles. This exercise is done with the help of a weighing machine. To increase the size of the thighs this exercise is very beneficial.
| For Beginners | Beginners should train with this exercise with 3 sets of 8-12 reps with moderate weight. |
| For Professionals | Advanced trainees can increase the number of sets up to 5-6 with a heavyweight. |
The rest between the sets must be at least 60 seconds.
Lying Leg Curl
Lying leg curl is an exercise to increase the calf and hamstrings muscles. This exercise is done with the help of a weighing machine.
This exercise improves the nervous system, boosts testosterone, and builds calves and hamstrings.
| For Beginners | Beginners should train with this exercise with 3 sets of 8-12 reps with moderate weight. |
| For Professionals | Advanced trainees can increase the number of sets up to 5-6 with a heavyweight. |
The rest between the sets must be at least 60 seconds.
Dumbbell Lunge
Dumbbell lunge is one of the most important exercises to boost the testosterone level in your body.
This exercise boosts testosterone and provides mobility and strength to the leg muscles. If you want a big upper body this exercise is a must-do exercise.
| For Beginners | Beginners should train with this exercise with 3 sets of 8-12 reps with moderate weight. |
| For Professionals | Advanced trainees can increase the number of sets up to 5-6 with a heavyweight. |
The rest between the sets must be at least 60 seconds.
Leg Press
The leg press is the most common exercise to hit the thighs and get the big upper body. Every person who wants a big lower body always hits their legs with this exercise.
This exercise increases the strength, mobility, and power of the leg muscles. Leg press hits thighs, hamstrings, and hips also.
| For Beginners | Beginners should train with this exercise with 3 sets of 8-12 reps with moderate weight. |
| For Professionals | Advanced trainees can increase the number of sets up to 5-6 with a heavyweight. |
The rest between the sets must be at least 60 seconds.
Seated Calf Raise
As we know calf is a small muscle. So, hitting calf muscles frequently and various exercises of calf muscles will not benefit.
You should hit your calves with one or two exercises and hit your calves on every leg day.
This exercise is one of the best exercises to hit the calf muscles and get bigger calves.
| For Beginners | Beginners should train with this exercise with 3 sets of 8-12 reps with moderate weight. |
| For Professionals: | Advanced trainees can increase the number of sets up to 5-6 with a heavyweight. |
The rest between the sets must be at least 60 seconds.
Final Thought
We have collected and explained here some of the best exercises to get bigger legs. You may choose three, four, or five exercises of them and train your legs constantly.
If you are a beginner, and you are afraid of hitting legs, you must start hitting legs because training the lower body increases the testosterone level in our body.
And testosterone hormone is responsible for muscle growth. So, you must train your lower body. If you are a beginner at least hit your lower body once a week.
If you are a pro in bodybuilding or practicing bodybuilding for a long time you may train twice a day.
