2 Must-Do Exercises for Bigger Legs – Hit Your Quads and Hamstrings

Check out these exercises for bigger legs that you should be doing.

Unfortunately, there is a trend in the gym among athletes to skip leg days. There might be reasons for that such as lack of time or simply not being interested in increasing your lower body power. Both of these excuses should be thrown out of the window with the following 2 must-do exercises for bigger legs.

The exercises you are about to see were programmed by coach Alain Gonzalez, an author, personal trainer and YouTuber with over half a million subscribers.

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2 Must-Do Exercises for Bigger Legs

As with any muscle group, if you want to train it specifically you need to know the function of that particular muscle.

To increase the size of your legs you want to focus on your quads, the bigger front part of your upper leg, and the hamstrings, the muscle on the back of your upper leg.

The quads’ main function is knee extension while the hamstrings can be trained by focusing on an exercise that has a lot of hip function.

With that in mind, the 2 must-do exercises for bigger legs are:

• Leg press with lower foot position and squat shoes
• Romanian deadlift with a short pause at the bottom

According to Gonzalez, the best way to train your quads is by doing the leg press with a low foot position with a slightly narrow stance, toes pointed out slightly, and a big range of motion.

Perform 4 to 5 sets of the leg press with challenging weights to blow up your quads.

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When doing the Romanian deadlift, make sure you don’t lock out your knees and don’t go too low, otherwise, you will be shifting the target muscle away from the hamstrings. Pause two seconds at the bottom of the movement before lifting back up.

A 2021 study compared the Romanian deadlift with three other exercises and found it the best to target hamstrings.

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Why Is It Important to Have Strong Legs?

Strong legs are integral to overall health, well-being, and functional fitness. The lower body, consisting of the muscles in the legs, hips, and glutes, plays a fundamental role in various daily activities and contributes to several aspects of physical health. Here are key reasons why it is important to have strong legs:

1. Mobility and Movement: Strong legs provide the foundation for efficient and smooth movement. Whether walking, running, or performing daily activities, having well-developed leg muscles supports optimal mobility and range of motion.
2. Balance and Stability: Leg strength is essential for maintaining balance and stability. Strong leg muscles, especially those surrounding the hips and knees, contribute to better stability during both static (standing) and dynamic (moving) activities, reducing the risk of falls and injuries.
3. Joint Health: Strong legs help support the joints, including the knees and hips. Adequate muscle strength around these joints helps distribute forces more evenly, reducing the risk of joint-related issues, such as osteoarthritis and overuse injuries.
4. Bone Health: Weight-bearing exercises, which involve the legs carrying the body’s weight, contribute to bone density and overall bone health. Strong legs can help prevent conditions like osteoporosis and reduce the risk of fractures.
5. Posture and Spinal Alignment: Leg muscles, particularly those in the lower back and hips, play a role in maintaining proper posture and spinal alignment. This can help prevent back pain and improve overall spinal health.
6. Caloric Expenditure and Weight Management: Leg muscles are among the largest muscle groups in the body. Engaging these muscles in strength training or cardiovascular exercises increases caloric expenditure, supporting weight management and overall cardiovascular health.
7. Enhanced Athletic Performance: Strong legs are crucial for athletes and individuals engaged in sports and physical activities. Leg strength contributes to improved performance in activities such as running, jumping, cycling, and sports that require agility and power.
8. Functional Independence: Strong legs are essential for maintaining independence in daily life. Whether it’s getting up from a chair, climbing stairs, or carrying groceries, leg strength is a key factor in performing these tasks with ease.
9. Improved Circulation: Leg exercises promote blood circulation in the lower extremities. This is important for preventing issues like varicose veins and supporting overall cardiovascular health.
10. Mental Well-Being: Exercise, including leg-focused activities, has been linked to improved mood and reduced symptoms of anxiety and depression. Strong legs enable participation in various physical activities, contributing to mental well-being.
11. Functional Fitness for Aging: As individuals age, maintaining leg strength becomes even more critical. Strong legs support independence in activities of daily living, reduce the risk of falls, and contribute to a higher quality of life in the later years.

Incorporating a variety of leg exercises, including squats, lunges, leg presses, and leg curls, into your fitness routine can help ensure comprehensive leg strength development. Whether you’re an athlete, a fitness enthusiast, or someone focused on maintaining a healthy and active lifestyle, strong legs are an essential component of overall physical well-being.

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