Leg Exercise – 12 Effective Exercise to Grow Your Legs

12 Effective Leg Exercise

Legs are the main part of your body and having a strong leg not only strengthens your body but also improves your overall physical performance.

Many people focus only on the upper body and skip the leg exercises. Leg exercise is also important to strengthen your legs so focus on both the upper and lower body.

Doing leg exercises consistently can make your legs in good shape and tone your legs.

Exercises like deadlifts and squats help to build strength and muscle definition.

Is Doing Leg Exercise Important?

Definitely yes, leg exercise is also important to grow your body and helps to strengthen your legs. Legs are essential for daily activities like walking, standing and climbing stairs. Doing leg exercises regularly helps to maintain functional strength and makes these activities easier.

For general physical fitness, functional strength, injury prevention, and aesthetic goals, leg workouts are essential. Exercises that train the upper and lower bodies equally should be a part of a well-rounded fitness plan to promote balanced muscular growth and general wellness.

How Many Times a Week you Should Do a Leg Exercise?

Leg muscles are not as easy to build. Do a minimum of 2-3 times a week to grow the leg muscle and shape faster. Sets and reps also matter to grow the leg muscle.

At the starting, it will be a little tough to do the leg exercises. Doing it for some months can make it easy for you. Focus on heavy workouts mainly deadlifts, Squats and leg press to grow the leg muscle quickly.

How Many Sets and Reps to Do for a Leg Exercise?

According to research, you should do a minimum of 4-5 exercises per leg workout. Doing exercises consistently can grow the muscle faster.

Do 4 sets per leg exercise

1^st Set – 15 Counts

2^nd Set – 12 Counts

3^rd Set – 10 Counts

4^th Set – 8 Counts

Follow these sets and reps to see better results. I recommend you to do 5 exercises with 4 Sets.

12 Best Leg Exercise

1. Free Squats

Squats are the lower-body exercises that target the quadriceps, hamstrings and glutes.

How to Perform

Step 1: Stand with your feet shoulder-width apart.

Step 2: Keep your chest up and your back straight.

Step 3: Bend your knees till your back goes near the floor.

Step 4: Lower until your thighs are parallel to the ground or go down till your mobility and flexibility allows.

Step 5: Then push back and come to the starting position.

2. Deadlift

Deadlift is an effective exercise that helps to strengthen your hamstrings, glutes and lower back.

How to perform

Step 1: Stand with your feet shoulder-width apart with a barbell on the floor.

Step 2: Bend down with your hips and knees forward and grab the bar with both hands.

Step 3: Keep your back straight while lowering your body.

Step 4: Lift the barbell upwards closely to your legs.

Step 5: Then lower the barbell to the starting position and continue doing the same.

3. Lunges for Leg Exercise

Lunges is an effective exercise that improves lower body strength and it targets the quadriceps, hamstrings, glutes and calves.

How to Perform

Step 1: Stand with your feet shoulder-width apart by holding a dumbbell in both hands or take the weight bag and place it on your shoulder.

Step 2: Now step one foot forward by bending both your knees at 90 degrees.

Step 3: Your front should be above your ankle.

Step 4: Push your front foot to return to the starting position.

Step 5: Repeat the same for the other leg.

4. Barbell Squats

Barbell squats are lower-body exercises that target the quadriceps, hamstrings and glutes.

How to Perform:

Step 1: Stand with your feet shoulder-width apart with a barbell in your shoulder.

Step 2: Keep your chest up and your back straight.

Step 3: Bend your knees till your back goes near the floor.

Step 4: Lower until your thighs are parallel to the ground or go down till your mobility and flexibility allows

Step 5: Then push back and come to the starting position.

Step 6: Repeat the same for more reps.

5. Leg Press

The leg press is the most effective exercise that mainly targets the quadriceps and glutes.

How to Perform

Step 1: Sit on the leg press machine with your shoulder feet apart on the floor.

Step 2: Place your leg on the machine by bending your knees.

Step 3: Release the lock and extend your leg.

Step 4: By bending your knees lower the weight with your knees come near your chest.

Step 5: At last push it upwards and come to the starting position.

Step 6: Repeat the same for more reps in a controlled motion.

6. Goblin Squats

Goblin squats are an effective exercise that helps to build strength and muscular endurance in your lower body.

How to perform

Step 1: Sand in the floor with your legs closer with your toes slightly turned outward.

Step 2: Hold the dumbbell with both hands and keep the dumbbells near your chest.

Step 3: Bend your knees till your back goes near the floor.

Step 4: Lower until your thighs are parallel to the ground or go down till your mobility and flexibility allows.

Step 5: Then push back and come to the starting position.

Step 6: Repeat the same for more reps.

7. Sumo Squats

Sumo squats are a good exercise that targets the hamstrings, quadriceps, inner thigh and glutes.

How to Perform

Step 1: Stand with your feet shoulder-width apart with your toes pointing outward by holding a dumbbell.

Step 2: Bend your knees till your back goes near the floor.

Step 3: Lower until your thighs are parallel to the ground or go down till your mobility and flexibility allows.

Step 4: Then push back and come to the starting position.

8. Leg Extension

Leg extension are the best exercise that mainly targets your quadriceps, which is the large muscle in front of your thigh. It help to build size and strength to your leg.

Leg extensions are the best exercise to target your hamstrings and calves.

How to Perform

Step 1: Sit on the Leg extension machine.

Step 2: Now bend your knees and keep your feet on the bottom of the roller pad.

Step 3: Push it upwards with the help of your feet and hold it for 1-2 sec.

Step 4: Now lower it back to the starting position and repeat the same for more reps.

9. Leg Curls

Leg extensions are the best exercise that mainly targets your hamstrings and calves.

How to Perform

Step 1: Go to the Leg curl machine.

Step 2: Lie flat on the leg curl machine with the roller pad above your heels.

Step 3: Push it upwards near your butt with the help of your heels and hold it for 1-2 sec.

Step 4: Lower it back to the starting position and repeat the same for more reps.

 10. Calf Raise

Calf raise is an effective lower body exercise that targets the calf muscles. It is the main exercise to build size and strength in the calf muscles.

How to Perform

Step 1: Stand with your feet hip-width apart with your toes pointing forward.

Step 2: Hold a dumbbell or place a barbell on the shoulder and slightly raise up your tiptoes by pushing through your feet.

Step 3: Lift it up as high as possible and feel the pain in the calf muscles.

Step 4: Now lower it back to the starting position and repeat the same for more rep.

11. Hip Thrust

The hip thrust is a highly effective exercise that targets the glutes and hamstrings.

How to Perform

Step 1: Sit on the ground with your back placed on the floor or bench.

Step 2: Place the barbell on your hips. You have to support the barbell with your hands.

Step 3: Position your feet on the ground and bend your knees at a 90-degree angle.

Step 4: Lift your hips upwards and squeeze the glutes at the top of the movement.

Step 5: Hold 1-2 sec while squeezing and return to the starting position.

Step 6: Repeat the same for more reps.

12. Good Mornings

Good Mornings are an effective compound exercise that targets the lower back and hamstrings.

How to Perform

Step 1: Keep your feet hip-width apart and load the barbell on your traps.

Step 2: Hold the barbell in an overhand grip with your back straight and chest up.

Step 3: Slightly bend your knees, hinge at your hips by bending forward until your lower body is parallel to the ground.

Step 4: Return to the starting position and repeat for more reps.

The Bottom Line

These 12 exercises help to build muscle size, strength, and muscle definition in the lower body. So don’t skip the leg exercises, focus on both the upper and lower body. Mainly focus on sets and reps to grow the muscle faster.

Remember to start with the right weights or resistance levels, keep good form, and gradually up the difficulty as you get more proficient with each exercise. Legs that are strong and well-defined not only make you look better, but they also help you perform better in sports and be more functionally fit overall.