The Best Science Based Leg Workout for Muscle Growth (Glutes/Quads/Hams)

Build a stronger lower body with the best science based leg workout for muscle growth.

This is designed and explained by Jeremy Ethier.

The Best Science Based Leg Workout for Muscle Growth

“In this video I’m going to be covering the “best” leg workout for mass and strong legs based on scientific literature and our understanding of the leg muscles.”

Source: Courtesy of CrossFit Inc.

I’ll go through the most effective leg exercises that best activate the glutes, quadriceps, and hamstrings. These exercises are great for men and women, if your goal is leg hypertrophy (bigger legs) from your leg workouts.”

“The four exercises I will discuss are the barbell back squat, front squat, Bulgarian split squat, and hip thrusts for glutes using a barbell. This combination of bilateral and unilateral leg exercises is ideal in order to add mass to the leg while correcting asymmetries that would be caused by only using bilateral exercises. Stick around until the end where I provide a full sample leg workout you guys can get started with right away.”

Video – The Best Science Based Leg Workout for Muscle Growth

Time Stamps

• 1:13 BARBELL BACK SQUATS 3 TOTAL SETS [2 SETS 6-10 REPS, 1 SETS, 12-15 REPS]
• 2:16 FRONT SQUATS 3 TOTAL SETS [2 SETS 6-10 REPS, 1 SETS, 12-15 REPS]
• 3:21 BULGARIAN SPLIT SQUATS [3 SETS, 8-15 REPS]
• 4:24 WEIGHED HIP THRUSTS [3 SETS, 10-15 REPS]

Learn More – The Best Science Based Leg Workout for Muscle Growth

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Muscles of the legs

The muscles of the legs help to propel you forward, jump, and run. They’re essential for many sports and activities so it’s important to know how they work together to power your body.

Hamstrings – The Best Science Based Leg Workout for Muscle Growth

The hamstrings are the muscles on the back of your thighs. They contract to bend your knees and extend your hips. They are also involved in helping you maintain balance when standing, walking or running. A good example of exercises that work the hamstrings is the leg curl machine (aka lying leg curl) where you sit on a bench with your feet hanging off and lift one foot up at a time using only your hamstrings.

Quads – The Best Science Based Leg Workout for Muscle Growth

The quadriceps is a group of four muscles that make up the anterior thigh. The rectus femoris, vastus intermedius, vastus lateralis and vastus medialis make up the quadriceps.

Glutes – The Best Science Based Leg Workout for Muscle Growth

The glutes are the largest muscles in the body. They are responsible for extending, rotating and stabilizing the hip. The gluteus maximus, medius and minimus help stabilize the pelvis and spine by pulling our upper leg down, while also keeping us upright when standing or walking. If you have ever had a sore lower back after sitting for too long, it’s likely due to weak glute muscles.

The best exercises for strengthening your glutes include squats, lunges, bridges and deadlifts (this is not an exhaustive list). These exercises work not only on strength but also balance as they require good coordination between multiple muscle groups at once.