Do you want a list of the best exercises for bigger stronger legs? Here is one with 8!
Is it leg day? Then you should aim to work not only your calves or your quads. Improving your lower body power will transform you into a better capable well-rounded athlete. Check out what Max Posternak believes to be some of the best exercises for bigger stronger legs.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.
Check it out below.
8 Best Exercises for Bigger Stronger Legs
Here are the 8 best exercises for bigger stronger legs according to Max Posternak:
- (Back) Barbell Squat
- Box Squat
- Weighted Lateral Lunges
- Single-Leg Leg Press
- Weighted Bulgarian Split Squat
- Romanian Deadlift
- Weighted Step-Up
- Walking Lunges
Squats should be one of the staple leg exercise you must be doing to get a stronger lower body. There are many variations of the squat, many of them listed above in Posternak’s best exercises for bigger stronger legs, but it is the barbell squat that takes the crown.
We talked previously that the front squat is the best exercise for your quads, but if you want to target your entire lower body then the back squat might be better.
If barbell squats are difficult for you, try out the box squat. Bulgarian split squats are equally important if you want to train each leg individually and correct any strength imbalances.
Finally, lunges are a great bodyweight movement and that is why it features in this list of best exercises for bigger stronger legs. Walking lunges, you can also do them backwards, or in a lateral plane will hit your leg muscles at different angles creating more tension and improving muscle growth.
And that is Posternak’s list of the 8 best exercises for bigger stronger legs. Any questions? Click on the video below then.
VIDEO – 8 Best Exercises for Bigger Stronger Legs
Check out more content from BOXROX if you are serious about increasing your lower body power.
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The Smartest Push Pull Legs Routine
Good Leg Workouts at Home for Stronger Quads, Hamstrings and Glutes
How to Build Incredible Leg Muscle and Strength WITHOUT SQUATS!
6 Best Bodyweight Leg Exercises (Build Strength and Muscle with ZERO Equipment)
15 Best Squat Variations for Strength, Muscle and Fat Burn
The leg muscles are responsible for the movement of your lower body. They help you stand up, walk and run. It’s important to understand how these muscles work in order to stretch and strengthen them properly. After knowing a bit more about your leg muscles, you will understand even further why these were the best exercises for bigger stronger legs.
The quadriceps are the large muscles in the front of your thighs. They make up nearly half of your thigh muscle and they straighten your leg at the knee. The quadriceps also help support your body weight when you stand on one leg and move around by stabilizing it.
Because these muscles are so powerful, they are responsible for a lot of movements that occur in everyday life as well as sports and physical activity: walking, running, jumping, squatting, cycling, etc.
The hamstrings are the muscles at the back of your thigh, responsible for extending and bending your knee. They’re made up of three muscles: biceps femoris, semitendinosus and semimembranosus. The hamstrings provide most of your power in walking, running and jumping.
The origin (the point where the muscle attaches) of these muscles can be seen on an anatomical model by looking at its posterior aspect (the backside).
Here you will see four fleshy rounded tendons that overlay each other from lateral to medial in order from smallest to largest: biceps femoris, semitendinosus, semimembranosus and finally gracilis (a small muscle that passes underneath).
These originate off two different areas: one is connected with proximal tibia through patellar ligament (which allows you to straighten out your knee); another one is connected with fibula via Achilles tendon (which allows you to bend your ankle).
The gastrocnemius muscle is the larger of the two calf muscles. It originates at the lateral condyle of the femur and inserts into the calcaneus (heel bone). The gastrocnemius muscle is responsible for plantar flexion, which means that when you point your toes down toward the ground (as if you are trying to walk on your heels), it contracts.
This motion makes up part of walking, running, or jumping—it allows us to land on our toes after taking off from a jump.
The soleus is the largest muscle in the calf, and it’s located deep in your lower leg. It runs from the heel to the Achilles tendon, and it helps you plantar flex your foot.
This means that when you’re standing or walking, it contracts to point your toes downward—and when you run or jump, it helps keep your legs straight while they swing forward.
In conclusion, if you want to know how to properly stretch and strengthen your leg muscles, then this article is for you. We hope it has been helpful as well as informative for taking care of those hard-working legs!
Now that you know more about leg muscles, improve your athleticism and incorporate these best exercises for bigger stronger legs that you saw at the top of the page.
- Pair doing lunge: Julia Larson / Pexels
- Leg press and squat: Pexels
- Glute step-up: cottonbro on pexels