Build Big Legs with these 5 Best Legs Exercises

Building a dream physique is every other people's dream. They work hard to build themselves and almost achieves it. But the only one part where they lack is the legs.  In most cases, the bottom part of the body turns out to be the most underdeveloped part. In this article, I will be talking about the 5 best legs exercises which you can do to develop those underdeveloped legs.

Before starting, let us talk about the reasons why you should do leg exercises at least once a week
.

• You can reduce lower back pain by doing leg exercises.
• Leg exercises help in burning calorie.
• You can develop overall body strength by doing leg exercises.
• Leg exercise reduces the risk of injury.
• Body Flexibility can be increased by performing leg exercises.
• Leg Exercise increases the weight lifting ability and develops performance.
• Sprint Speed can be increased by doing leg exercises.
• Leg Exercise can help in developing a good body balance.

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There are a lot more other reasons why we should train our lower body. There are a lot of benefits of doing leg exercises. If you think beyond the pain barrier, legs training can offer a bundle of benefits and can also help in developing the muscle gains.


For athletes, the most important body part they need to focus on is their legs. Legs workout can improve their athletic performance. Legs exercises are very important as it increases the sprint speed of the sprinters. In this way, they burn more calories and stay as lean as possible which further improves their performance level.


Doing legs exercises once or twice per week can improve your overall lift power. Your legs and core are the main body parts which produce the strength you need during your heavy lifting. Performing Squats and Deadlifts will improve your lower body muscle which will provide the base strength to lift heavy weights.


Now let us hop on to the main topic.

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5 Best Leg Exercises to Build Bigger Legs:

1. Barbell Squats

Barbell Squats is a compound exercise. And as you know compound exercises are the best exercises to build muscle and strength. Barbell Squats is the key exercise to build the muscle mass in the legs. With barbell squats, you can handle a large amount of weight and it is an effective way to stimulate the muscle size and helps in strength gains in the entire lower body.

 Squats primarily target the quadriceps or the quads muscles. But also stimulates the other muscle groups like the hamstrings, the glutes, and the calves.

Many people believe that squats can harm the knees and the lower back. But if you ask me, I would say squats are the best exercise to reduce the risk of injury. Squats must be performed with proper form and technique and you will find that it is the best legs exercise which helps in reducing the injury problems and strengthening the weaker muscle groups.

2. Seated Leg Press

As the name says, Seated Leg Press is a pressing movement done by your legs. Seated Leg Press is one of the best leg exercises that help in activating the majority of the muscle groups in the lower body including the quads, hamstrings, glutes, calves etc. One of the major benefits of this exercise is that you can perform it comfortably by sitting or lying in a cushioned machine. Seated Leg Press helps to work out with the proper form. It is because with the natural sitting position of the leg press you are fully secured without worrying about any injuries.

Seated LEg Press also prevents injuries. While doing this exercise you don't have to worry about the form as it automatically keeps you in proper form. Due to this, it becomes very easy to execute this exercise. Unlike Squats, which can lead to injuries, if performed with poor form. This leg exercise is the best replacement for the squats if you can't perform the squats in proper form.


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3. Dumbbell Lunges

Dumbbell Lunges are one of the best legs exercises which can focus on each side of the legs individually. It is a very important leg exercise for the athletes who sprint and jumps frequently. Dumbbell Lunges can determine whether your one side of the body is stronger or weaker. Dumbbell Lunges works on each side of the lower body independently. It mainly works on the quads and the hamstrings. Dumbbell Lunges can help you determine which side of the body is weaker. You can train the weaker side and increase its strength by performing the dumbbell lunges with more sets on the weaker sides.

Dumbbell Lunges can be performed with the lightweight dumbbell and also with the heavyweight dumbbells. But there is a benefit of performing it with the heavyweight dumbbells. Performing the exercise with the heavyweight dumbbells can strengthen your hips, core, and ankles.

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4. Leg Extension

If you want to target the quadriceps muscle of the legs, then the leg extensions are the best legs exercises you want to do.  Leg Extensions is an isolation exercise. It is not hard on the knee joint if it is done correctly and it strengthens the quads muscle. It is a very important exercise in strengthening the patellar ligament and the quadriceps attachment of the knee. This exercise focuses on the quads strength and size. But the other exercise such as the leg press, squat, lunges also focuses on the hamstrings along with the quads. I can surely say that you won't have any weaker quads if you start performing this exercise.

As because it is an isolation exercise, it can be a good finisher move on a great leg day. You can always perform this exercise after heavy compound exercises like the squats and the deadlifts. Many people hurt their knees by going heavy in this exercise but I would suggest to go light instead and focus on the squeeze od the muscle. As it is an isolation exercise, you don't always have to go heavy to build muscle.

(ALSO READ: 5 Muscle Building Shoulder Exercise for Bigger Shoulders)

5. Lying Leg Curl

Lying Leg Curl is the best legs exercises to develop the hamstrings muscles in the legs. This exercise works the hamstrings more than any other exercise. Leg Curl works the knee flexion function of the muscles and also isolates the hamstrings. While doing the lying leg curl, the muscles on the back of your legs known as Hamstrings, contract to bend your knee. The biceps femoris, the semimembranosus, and the semitendinosus muscles altogether make up the Hamstrings muscles in the back of the legs. The Bicep Femoris muscle in the largest muscle of the three.

You can also pair up this exercise with another muscle building hamstrings exercise: Stiff Leg Deadlift. You can do the lying leg curl after completing the stiff leg deadlift. Combining these two exercises can do wonders for your hamstrings.

Conclusion

I tried my best in describing the 5 best leg exercises which can help you build muscle in your lower body and develop the symmetry you want. These workouts contain compound as well as isolation exercises. In my opinion, you should try to complete the compound exercise at the beginning when you have a lot of energy.

Compound exercise like the squats should be done in the beginning. It will help you to go heavy and break down the muscle fibers for maximum growth. Leg Press and dumbbell lunges will also add more tension to the quads, hamstrings and the calves muscles. The Leg Extension will put a great tension on the quads muscle individually forcing it to grow. The Lying Leg Curl will be a great hamstrings exercise if you want to build the back of the legs. It only focuses on the hamstrings.

For one piece of valuable advice, legs days can be a very complicated day. I would suggest you have a spotter for your own safety. A spotter can also help you in completing your desired number forced reps on the heavy. If you don't have a spotter, go light on the weights. Going heavy without a spotter can lead to some serious back and knee injuries. Be safe than Sorry!