Best Leg Workouts for Mass

Best Leg Workouts For Mass

Are you tired of feeling self-conscious about your skinny legs? Do you want to add some serious mass to your lower body and achieve that coveted “tree trunk” look? Look no further than these top leg workouts for mass!

Building strong, muscular legs not only improves your overall physique, but it also enhances your athletic performance and can even prevent injuries. However, it can be overwhelming to navigate the countless exercises and routines out there. That’s why we’ve compiled a list of the most effective leg workouts for mass, backed by science and proven results. Whether you’re a beginner or a seasoned gym-goer, these exercises will help you achieve your leg goals and take your fitness to the next level.

Squats – Barbell or Dumbbell

Squats are a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. This exercise is great for building lower body strength and improving overall fitness.

To perform a squat with a barbell, start by standing with your feet shoulder-width apart and the barbell resting on your upper back. Keep your chest up and your core engaged as you lower your body down by bending your knees and pushing your hips back. Make sure your knees stay in line with your toes and your heels stay on the ground. Once your thighs are parallel to the ground, push through your heels to stand back up.

To perform a squat with dumbbells, hold a dumbbell in each hand and let them hang at your sides. Stand with your feet shoulder-width apart and your toes pointing forward. Keep your chest up and your core engaged as you lower your body down by bending your knees and pushing your hips back. Make sure your knees stay in line with your toes and your heels stay on the ground. Once your thighs are parallel to the ground, push through your heels to stand back up.

The benefits of squats include improved lower body strength, increased muscle mass, improved balance and stability, and improved overall fitness. Squats can also help to improve posture and reduce the risk of injury in daily activities.

Deadlifts – Barbell or Dumbbell

Deadlifts are a compound exercise that targets multiple muscle groups, including the glutes, hamstrings, lower back, and core. This exercise involves lifting a weight from the ground to a standing position, making it a functional movement that mimics everyday activities like picking up heavy objects.

To perform a deadlift with a barbell, stand with your feet shoulder-width apart and the barbell on the ground in front of you. Bend your knees and hinge at the hips to grip the bar with an overhand grip, hands slightly wider than shoulder-width apart. Keep your back straight and engage your core as you lift the bar off the ground, driving through your heels and extending your hips until you are standing upright. Lower the bar back down to the ground with control.

To perform a deadlift with dumbbells, hold a dumbbell in each hand with your palms facing your thighs. Stand with your feet shoulder-width apart and hinge at the hips to lower the dumbbells towards the ground. Keep your back straight and engage your core as you lift the dumbbells back up to a standing position, driving through your heels and extending your hips.

The benefits of deadlifts include improved strength and power in the lower body and core, increased muscle mass, and improved posture and balance. Deadlifts also have functional benefits, as they improve your ability to lift heavy objects and perform everyday activities with ease. However, it is important to use proper form and start with lighter weights to avoid injury.

Lunges – Barbell or Dumbbell

Lunges are a popular strength training exercise that target the lower body, specifically the glutes, quads, and hamstrings. This exercise can be performed with either a barbell or dumbbells, depending on your preference and fitness level.

To perform a lunge with a barbell, start by standing with your feet shoulder-width apart and the barbell resting on your upper back. Take a step forward with one foot, bending both knees to lower your body towards the ground. Keep your front knee directly above your ankle and your back knee hovering just above the ground. Push through your front heel to return to the starting position and repeat on the other side.

To perform a lunge with dumbbells, hold a dumbbell in each hand and stand with your feet shoulder-width apart. Take a step forward with one foot, bending both knees to lower your body towards the ground. Keep your front knee directly above your ankle and your back knee hovering just above the ground. Push through your front heel to return to the starting position and repeat on the other side.

The benefits of lunges include improved lower body strength, increased muscle mass, and improved balance and stability. This exercise can also help to improve your overall athletic performance and reduce your risk of injury. Incorporate lunges into your workout routine to see improvements in your lower body strength and overall fitness.

Leg Press – Machine or Sled

The leg press is a popular strength training exercise that targets the muscles in the lower body, including the quadriceps, hamstrings, and glutes. It can be performed using a machine or a sled, both of which provide resistance to the legs as they push against a weighted platform.

To perform the leg press, start by adjusting the seat and footplate to your desired position. Sit on the machine or sled with your back against the pad and your feet flat on the footplate. Slowly push the platform away from your body using your legs, keeping your back flat against the pad and your knees in line with your toes. Pause briefly at the end of the movement, then slowly lower the platform back down to the starting position.

The leg press is a great exercise for building lower body strength and muscle mass. It can also help improve overall leg power and explosiveness, making it a popular choice for athletes and fitness enthusiasts alike. Additionally, the leg press is a low-impact exercise that places less stress on the joints than other lower body exercises like squats and lunges.

Bulgarian Split Squats – Dumbbell or Barbell

Bulgarian split squats are a challenging lower body exercise that targets the glutes, quads, and hamstrings. This exercise is performed by standing with one foot forward and the other foot elevated behind you on a bench or step. You then lower your body down into a lunge position, keeping your front knee directly above your ankle and your back knee hovering just above the ground.

To perform this exercise with dumbbells, hold one dumbbell in each hand and let them hang at your sides. To perform this exercise with a barbell, place the barbell across your upper back, just like you would for a traditional squat.

The benefits of Bulgarian split squats are numerous. First and foremost, they are a great way to build strength and muscle in your lower body. They also help to improve balance and stability, as you are working on one leg at a time. Additionally, this exercise can help to improve your flexibility and range of motion in your hips and legs.

If you are looking to add some variety to your lower body workouts, give Bulgarian split squats a try. They are a challenging exercise that will help you to build strength, improve your balance, and increase your flexibility.

Step-ups – dumbbell or barbell

Step-ups are a great lower body exercise that targets your quadriceps, hamstrings, and glutes. Adding dumbbells or a barbell to the exercise increases the resistance and makes it more challenging.

To perform a step-up with dumbbells or a barbell, start by standing in front of a bench or step with your feet shoulder-width apart. Hold the dumbbells or barbell at your sides with your palms facing your body. Place one foot on the bench or step and push through your heel to lift your body up onto the bench. Keep your chest up and your core engaged as you step up. Once you are standing on the bench, step back down with the same foot and repeat on the other side.

The benefits of step-ups with dumbbells or a barbell include increased lower body strength, improved balance and stability, and better overall fitness. This exercise also helps to improve your cardiovascular endurance and can be a great addition to any leg day workout. By adding resistance to the exercise, you can challenge your muscles and continue to see progress in your fitness journey.

Calf Raises – Machine or Dumbbell

Calf raises are a simple yet effective exercise that targets the calf muscles. This exercise can be done using a machine or dumbbells, depending on your preference and equipment availability.

To perform calf raises using a machine, start by adjusting the machine to your height and selecting the appropriate weight. Stand on the machine with your toes on the platform and your heels hanging off the edge. Slowly raise your heels as high as possible, then lower them back down to the starting position. Repeat for the desired number of reps.

If using dumbbells, hold one in each hand and stand with your feet shoulder-width apart. Raise your heels as high as possible, then lower them back down to the starting position. Repeat for the desired number of reps.

Calf raises are beneficial for strengthening and toning the calf muscles, which can improve athletic performance and reduce the risk of injury. They can also improve balance and stability, as well as help prevent ankle and foot problems. Incorporating calf raises into your workout routine can help you achieve stronger, more defined calves.

Glute Bridges – Barbell or Dumbbell

Glute bridges are a great exercise for targeting the glutes, hamstrings, and lower back muscles. This exercise can be done with either a barbell or dumbbell, depending on your preference and equipment availability.

To perform a glute bridge with a barbell, start by lying on your back with your knees bent and feet flat on the ground. Place the barbell across your hips and hold onto it with both hands. Engage your glutes and lift your hips up towards the ceiling, squeezing your glutes at the top of the movement. Lower your hips back down to the ground and repeat for the desired number of reps.

If using dumbbells, hold one in each hand and place them on your hips. Follow the same movement as with the barbell.

The benefits of glute bridges include strengthening the glutes, hamstrings, and lower back muscles, improving posture, and reducing the risk of injury in the lower body. This exercise can also help to improve athletic performance in activities such as running, jumping, and squatting.

Leg Extensions – Machine or Cable

Leg extensions are a popular isolation exercise that primarily targets the quadriceps muscles in the front of the thigh. This exercise can be performed using a machine or cable, and is a great way to strengthen and tone the muscles in your legs.

To perform leg extensions using a machine, sit on the machine with your back against the backrest and your feet under the padded bar. Adjust the machine so that the padded bar is just above your ankles. Slowly extend your legs until they are straight, then lower them back down to the starting position. Repeat for the desired number of reps.

To perform leg extensions using a cable, attach an ankle strap to a low pulley cable machine. Stand facing the machine with the ankle strap attached to your ankle. Slowly extend your leg until it is straight, then lower it back down to the starting position. Repeat for the desired number of reps, then switch legs.

The benefits of leg extensions include improved quad strength and definition, increased knee stability, and improved athletic performance. This exercise is also great for those recovering from knee injuries, as it can help to strengthen the muscles around the knee joint. However, it is important to use proper form and not overload the weight, as this can put unnecessary strain on the knee joint.

Hamstring Curls – Machine or Cable

Hamstring curls are a popular exercise that targets the muscles at the back of your thighs, known as the hamstrings. This exercise can be performed using a machine or cable, and it is an effective way to strengthen and tone your hamstrings.

To perform hamstring curls using a machine, start by adjusting the machine to your height and weight. Lie face down on the machine with your knees just off the edge of the bench and your ankles secured under the padded bar. Slowly lift your feet towards your buttocks, keeping your knees and hips stationary. Pause for a moment at the top of the movement, then slowly lower your feet back down to the starting position.

If you are using a cable machine, attach an ankle strap to your ankle and attach the other end of the cable to the low pulley. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent. Lift your foot towards your buttocks, keeping your knee and hip stationary. Pause for a moment at the top of the movement, then slowly lower your foot back down to the starting position.

The benefits of hamstring curls are numerous. This exercise helps to strengthen and tone your hamstrings, which can improve your overall athletic performance and reduce your risk of injury. Strong hamstrings also help to support your knees and hips, which can improve your posture and reduce your risk of back pain. Additionally, hamstring curls can help to improve your balance and stability, which can be beneficial for activities such as running, jumping, and dancing.