Exercises to build leg muscles are the most efficient muscle building activities. Nearly 70% of the average person’s muscle mass is located in their legs. The following five exercises are excellent at increasing leg strength and building muscles quickly. You will get the most out of them when you use weights or machines.
Here is a list of all the exercises designed to build leg muscle. Each link will take you to another page on our site where you will learn how to do a specific exercise design to target certain areas and muscle groups on the leg:
An explaination of how these exercises build leg muscle…
The squat is the best lower body exercise. It is superior to all others because it utilizes virtually every muscle and muscle group in the legs. By exercising every muscle group simultaneously, you increase the efficiency of a muscle building activity.
You do more than simply add muscle mass when you do squats. This exercise is recommended for improving the firmness and appearance of your butt. It also strengthens bones, which is an important but often overlooked need when people set out to build muscle mass. You can perform squats just by using your body weight. However, adding free weights to the exercise will increase the rate of muscle growth. This exercise works the thighs, the butt, the hamstrings and the calves.
To perform a squat, begin in a standing position. Spread your legs until they are separated by a shoulder-width. Hold any dumbbells at ear level with each elbow pointed down. Lower yourself until your butt is level with your knees before you come back up. The longer you hold yourself in the lowered position, the more strength you will exert.
2. Leg Press
You will probably have to work out in a gym to do leg presses. The leg press machine will either use weights or a system of cables to provide resistance. Either method will build muscle just as efficiently as the other.
Leg presses work the quadriceps, the gluteal muscles, calf muscles and the hamstrings. Like squats, the leg press is also a good builder of bone strength. The machine will have a variety of weights or resistance levels so that you can start at a level that is appropriate for you. The key to building muscle will be the rate at which you add weight to the machine.
You can do leg presses sitting or lying down. Keep your back straight if you want to avoid getting hurt. Lift the weights with one leg or both.
3. Leg curls
Leg curls primarily work the hamstring. This will not build muscle as quickly as other exercises. However, strengthening the hamstrings is a prerequisite to building muscles safely.
Lie face down on a leg curl machine or on any other surface. Raise your legs to the highest point and hold them there before lowering them. Alternately, sit in a leg curl machine and lift the weighted platform to waist level before lowering it again.
4. Calf Raises
These exercises to build leg muscles are focused on the calf muscle. You can do calf raises standing against a wall while you raise and lower yourself onto your tiptoes. Drape a weighted barbell over your shoulders to increase the strength building opportunity.
Lunges affect the gluteal muscles and the quadriceps most strongly. You start by standing straight and simply lunging forward onto one bended knee. Add to the difficulty level by sustaining weights on your shoulders or holding them in your hands at your side.