There are a lot of exercises you can do to make your legs bigger.To really see results, you need to be using the right form and routine, and eating plenty of calories to fuel your workouts.Keep reading if you want to learn more about getting strong legs.
Step 1: You can strengthen your thighs and glutes by squatting.
Start by standing with your feet apart.Put your weight on your heels, then bend your knees and lower your butt until you're in a sitting position with your thighs parallel to the floor.When you are standing straight up again, push back up with your heels.If you want to build muscle, start with 3 sets in each session and repeat this 10 times per set.Keep your core and glute muscles tight during the squat.To avoid injury, keep your knees in line with your feet.If you want to make this more challenging, try a split squat.You can put your back leg on a box or crate that is about 15 in off the ground.Lower yourself into a squat until you're sitting on the box.When you're standing, push yourself back up.After 10 reps, switch to the other leg.
Step 2: If you want to build muscle faster, add a jump to your squats.
You can start by lowering yourself into a squat.If you want to get straightened out, jump into the air as high as you can, swinging your arms down and keeping your legs straight.As you come back down, bend your knees a bit.Keep your back straight and your chest up as you jump, and land in the same position you started in.
Step 3: Do lunges to strengthen your muscles.
Lunges can be done anywhere.Stand normal, then take a big step forward with one leg.If your thighs are parallel to the floor, bend your knees and push back up with the heels of your foot until you're standing again.If you repeat this 10 times on that leg, you can switch sides and lunge on the other leg.Keep your front knee lined up with your foot when you bend your knees.It could hurt you if it goes too far forward.Try not to bend forward and keep your shoulders lined up.If you get knee pain from forward lunges, try reverse lunges.They are still a great workout on your knees.Side lunges can add a bit of variety.Take one knee out to the side and keep the other leg straight.On the other side, repeat.
Step 4: A crab walk is a great way to get a full-body workout.
If you want to do a crab walk, lower yourself into a half-squat so your knees are bent.Take a big step out to the side as you clasp your arms in front of your chest.Step in with the other leg as well.Staying in a squat the whole time is what you have to do to keep taking steps.Start by doing a few steps, first in one direction, then the other, and work your way up.Be sure to lead with your knees.
Step 5: Calf raises are a good way to work your lower legs.
Place your hands on your hips or behind your head as you stand.Lift your heels off the floor so you can stand on your toes.If you drop down you won't get the full benefit of the exercise.Stand on one foot at a time and make the exercise more difficult once you get used to it.
Step 6: Try step-ups to strengthen your body.
All you need to do a step-up is a sturdy box or bench that will hold your weight.Lift your whole body by pressing down with one foot on the elevated platform.Don't lean forward at the hips.
Step 7: Adding resistance bands to your workout will increase your gains.
Bodyweight exercises like squats and lunges can be done at home.You have to increase the intensity of your workout in order for your muscles to grow.Adding a resistance band to your workout will challenge you.If you slip a resistance band around your feet, you can pull up with your hands while doing squats.Adding an extra burn to your crab walk is accomplished by covering the band below your knees.Pull your feet apart as far as you can if you want to do a sitting calf workout.
Step 8: Do barbell squats.
This is the best exercise you can do to get big, thick thighs, since it engages the most muscle fibers in the area.You can lift a barbell for up to 12 reps.Stand with your feet apart.If you want your thighs to be parallel to the floor, bend your knees and squat.The squat should be held for 10 seconds.Push back.For 3 sets, repeat 10 times.
Step 9: Do leg extensions
Load the leg extension machine with a lot of weight.Take a seat on the leg extension machine with your knees bent and feet under the bar.Lift the weight with your legs and then lower it.For three sets, repeat 10 - 12 times.
Step 10: Do standing leg curls.
You'll need to attach a cable to your ankle to use the leg machine.Attach the cable to your ankle with a harness.You can grab the bar with your hands.Lift the weight by bending your knee toward your butt.Put your foot on the ground.Then switch to the other leg for the final set.
Step 11: Lie down and do leg curls.
This exercise makes your leg muscles work at a different angle.The machine should be loaded with as much weight as possible.Lie face-down on the bench with your legs straight.Lift the lever with your knees.For 3 sets, repeat 10 - 12 times.
Step 12: Deadlifts with stiff legs.
This exercise works your legs.You can lift a barbell for 10 reps if you load it with as much weight as you can.Stand with your feet shoulder width apartKeeping your legs straight, bend at the waist and grasp the barbell with your hands.Lift the barbell to your thighs.The barbell should be lowered back to the floor.For 3 sets, repeat 10 times.
Step 13: Focus on intensity.
Unless you make your workouts as intense as you can stand, you're not going to get bigger legs, even if you do all the exercises listed with religious regularity.If you want muscle to build effectively, you need to break down the fibers and have them build back up stronger and bigger.Every time, you have to work out as hard as you can.Use the correct form for about 10 reps for each exercise, and use as much weight as you can lift.It's too light if you can lift the weight easily.It's too heavy if you can't lift it more than 5 times.You will need to add weight as the weeks go on.Your muscles are going to get bigger if you don't lift more.
Step 14: Don't exercise lightly.
The faster you do the exercises, the quicker you build muscle.You will be able to do more reps this way.If you want to increase intensity, go through your sets as quickly as possible.
Step 15: Don't give up.
Your muscles don't get used to doing the same exercises if you change up your workout routine every other week.Keeping your muscles in a state of shock will force them to continue the process of breaking down and building back up.If you do a hard workout that includes squats, leg extensions, and leg curls, you should switch to stiff-legged deadlifts, lying leg Curls and squats the next week.Making sure you don't stagnate at a weight that's too light is one way to keep from plateauing.
Step 16: It's a good idea to take it easy between workouts.
When you aren't working out, your muscles need time to repair.Don't do anything that's too strenuous for your legs because you can keep exercising.If you want to work out between leg workouts, try swimming, walking, or playing basketball or tennis.Your body has time to heal, so make sure you get plenty of sleep.
Step 17: Whole foods have a lot of calories.
Your leg muscles are some of the largest in your body and you need a lot of calories to grow them.Eating big meals filled with high quality foods will keep you full and satisfied.It's a good idea to eat meat, whole grains, beans, vegetables, fruits, and nuts when you're working out.Don't think you need to eat more.You will need a lot of calories during an intensive workout program, and you'll need to eat at least 5 big meals a day.Fast food, cakes, cookies, chips, and other snack foods will make you feel like you are running out of calories.
Step 18: Eat a lot of meat.
If you want to build healthy muscles, you need to get a lot of it at every meal.You can choose beef, pork, chicken, fish and lamb.People who don't eat a lot of meat can use eggs and beans.
Step 19: Try some supplements.
Some people are able to accelerate the growth of their muscles by taking creatine.Creatine is a nitrogenous organic acid that occurs naturally in animals and helps to supply energy to all cells in the body.The formation of adenosine triphosphate is increased.There is a powdered form of cratine.You mix it with water and drink it.For long periods of time, 20 grams of cratine is considered to be completely safe.Don't forget to read the directions.