Build Muscular Legs with This Killer Leg Workout

Most gymgoers suppose the key to a killer leg routine is spending numerous hours within the gymnasium, punishing your decrease physique till you’ll be able to barely stroll.

However what if I instructed you that the hardest leg exercises aren’t at all times the best? That you simply don’t must grind by infinite units to construct decrease physique mass?

The reality is, as long as you arrange the correct leg workouts right into a well-structured full leg day exercise, you’ll be able to construct the muscular decrease physique you’ve at all times wished with out saddling your self with extreme fatigue.

Utilizing this strategy not solely maximizes muscle development however retains you recent sufficient to carry out at your finest in your subsequent heavy leg day exercise.

On this article, you’ll learn to craft an intense leg exercise that delivers most outcomes with minimal wasted effort. You’ll additionally uncover probably the most killer leg workouts for decrease physique mass, ideas to make sure every exercise leaves you larger and stronger, and extra. 

Desk of Contents

+Killer Leg Exercise for Decrease Physique Mass3 Tricks to Assure a Killer Leg Exercise

Killer Leg Exercise for Decrease Physique Mass

Barbell Again Squat

Units: 3 | Reps: 4-to-6 | Relaxation: 3-to-5 min

All good heavy leg day exercises revolve across the barbell again squat as a result of it lets you carry huge weights safely and progress often, making it ultimate for gaining decrease physique mass and power. 

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Place a barbell in a squat rack at concerning the peak of the highest of your breastbone.
Step below the bar, pinch your shoulder blades collectively, and relaxation the bar instantly above the bony ridges on the underside of your shoulder blades.
Raise the bar out of the rack, take one or two steps backward, and place your ft flat on the ground slightly wider than shoulder-width aside, along with your toes pointing barely outward.
Sit down till your thighs are parallel to the ground, preserving your again straight and your knees consistent with your toes.
Get up and return to the beginning place.

Frequent Mistake: To forestall your knees from caving in as you rise up, think about spreading the ground aside along with your ft by driving your ft into the bottom and away from one another (although they shouldn’t really transfer). Doing so will increase glute activation and allows you to carry extra weight with a decrease threat of ache or harm.

Romanian Deadlift

Units: 3 | Reps: 4-to-6 | Relaxation: 3-to-5 min

Many muscular leg exercises overemphasize the quads as a result of they’re the leg muscular tissues most seen within the mirror. However if you need actually huge legs, you’ll be able to’t neglect your hamstrings and glutes. That’s the place the Romanian deadlift stands out. It provides mass to your whole posterior chain (the muscular tissues on the again of your physique) with out fatiguing you as a lot as different deadlift variations.

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Get up straight holding a loaded barbell with a shoulder-width, overhand grip (palms dealing with towards your physique).
Flatten your again and decrease the weights towards the ground in a straight line whereas preserving your legs largely straight, permitting your butt to maneuver backward as you descend.
As soon as you’re feeling a stretch in your hamstrings, bend your knees barely extra, and proceed reducing the weights till your decrease again begins to spherical—slightly below the knees for most individuals and about mid-shin for many who are significantly versatile. 
Squeeze your glutes and reverse the motion to return to the beginning place.

Frequent Mistake: Letting the barbell drift out of your physique heightens the possibilities of again rounding, which might result in harm. The perfect methods to keep away from this are to deal with dragging the bar up your physique and contracting your higher again and lats all through every rep.

Dumbbell Lunge

Units: 3 | Reps: 6-to-8 | Relaxation: 3-to-5 min

The lunge trains your whole decrease physique, making it a killer leg train for a full leg day exercise. It’s additionally useful as a result of it trains a single leg at a time, which helps you add symmetrical mass to your decrease physique.

The common ahead lunge is the most suitable choice for constructing general leg muscle. Nonetheless, if you wish to emphasize your glutes, choosing the reverse lunge could also be extra becoming. 

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Holding a dumbbell in every hand, rise up straight with each ft about shoulder-width aside.
Take an extended step ahead along with your proper foot—about two to 3 ft—and plant your proper foot flat on the ground. With most of your weight in your entrance foot, kneel down till your left knee touches the ground. 
Reverse the movement by pushing off the ground along with your entrance foot and leaning barely backward, permitting your legs to straighten.
When you’re standing, carry your proper foot again to the beginning place. 

Frequent Mistake: Lunging along with your ft virtually consistent with one another makes balancing harder. Keep away from this by guaranteeing your ft keep about hip-width aside all through the train. 

Leg Curl

Units: 3 | Reps: 8-to-10 | Relaxation: 2-to-3 min

Leg curls are an impressive addition to an intense leg exercise as a result of they’re extremely efficient for coaching the biceps femoris and semitendinosus, two muscular tissues that when well-developed add vital mass to your thighs. 

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Modify the leg pad in order that it rests towards your mid-calf whenever you lie on the machine.
Lie face down on the machine and seize the handles, then curl the pad towards your butt by pushing towards the leg pad.
Reverse the motion and return to the beginning place.

Frequent Mistake: Many individuals curl their ft towards their butt with management however let the load yank their legs again to the beginning place, robbing them of a number of the muscle-building advantages of the train. Keep away from this by finishing the lifting and reducing portion of every rep with management.

Goblet Squat

Units: 3 | Reps: 10-to-15 | Relaxation: 2-to-3 min

Many weightlifters consider the goblet squat as a newbie train that has no place in a exhausting leg exercise. I disagree—it’s a superb addition to a killer leg routine as a result of it lets you do additional quantity to your legs with out placing a lot pressure in your knees or decrease again. 

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Maintain a dumbbell in entrance of your chest with each fingers. 
Place your ft slightly wider than shoulder-width aside, level your toes out to the facet at a couple of 45-degree angle, increase your chest, and sit down. 
Bear in mind to maintain your again straight and push your knees out in the identical course as your toes all through every rep.
Get up and return to the beginning place.

Frequent Mistake: Holding the load away out of your physique forces your biceps, forearms, and shoulders to bear weight, which makes balancing tougher and limits the quantity of weight you’ll be able to carry. Appropriate this by holding the load near your chest along with your elbows totally bent. 

Standing Calf Elevate

Units: 3 | Reps: 10-to-15 | Relaxation: 2-to-3 min

The standing calf increase emphasizes the gastrocnemius, the calf muscle most answerable for including mass and form to your decrease legs. 

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Place the balls of your ft on the footplate and crouch barely in order that the shoulder pads relaxation in your shoulders.
Get up straight in order that your physique is supporting the load. 
Whereas preserving the balls of your ft on the footplate, decrease the load so far as doable by reducing your heels towards the ground. 
Push by the balls of your ft to raise the shoulder pads as excessive as you’ll be able to, after which decrease your heels to return to the beginning place.

Frequent Mistake: Many individuals minimize the vary of movement brief on the standing calf increase. Keep away from this by reducing your physique till you’re feeling a deep stretch in your calf, maintain it for a beat, then press by the ball of your foot and return to the beginning place.

3 Tricks to Assure a Killer Leg Exercise

Prepare with the correct depth.

To maximise the muscle- and strength-building results of this killer leg exercise, push most units near muscle failure.

After every set, ask: “What number of extra reps might I’ve gotten with good kind?” If the reply is greater than two, improve the load or reps to make your subsequent set tougher.

To take care of optimum depth, you additionally want to extend the weights you carry as you get stronger. Do that by growing the weights when you hit the highest of your rep vary for one set.

For instance, in case your exercise requires 4-to-6 reps of squats and also you get 6 reps for a set, add 10 kilos whole to your subsequent set and work with that weight till you’ll be able to (finally) squat it for a set of 6 reps, and so forth.

When you get 3 or fewer reps after including weight, cut back it by 5 kilos to stay inside your goal rep vary (4-to-6) for all three units. 

Apply this development technique to all workouts in each exercise.

Eat sufficient energy and protein.

To maximize muscle and power achieve, keep a each day calorie surplus of round 110% of your whole each day vitality expenditure (TDEE). 

You additionally must eat sufficient protein to permit your leg muscular tissues to recuperate, restore, and develop successfully. Intention to eat at the least one gram of protein per pound of physique weight per day.

Take the correct dietary supplements.

Listed below are the most effective dietary supplements for reinforcing your efficiency and positive aspects from this killer leg exercise:

0.8-to-1.2 grams of protein per pound of physique weight per day. This supplies your physique with the “constructing blocks” wanted to construct and restore muscle tissue and provide help to recuperate out of your intense leg exercises. In order for you a clear, handy, and scrumptious supply of protein, attempt Whey+ or Casein+.

3-to-5 grams of creatine per day. This can enhance muscle and power achieve, enhance anaerobic endurance, and cut back muscle harm and soreness out of your leg exercises. In order for you a 100% pure supply of creatine that additionally consists of two different substances that can assist enhance muscle development and enhance restoration, attempt Recharge.
One serving of Pulse per day. Pulse is a 100% pure pre-workout drink that enhances vitality, temper, and focus; will increase power and endurance; and reduces fatigue. You can even get Pulse with caffeine or with out.