2 'Must Do' Exercises for Bigger Legs (QUADS & HAMS)

Strong, well-built, chiseled legs are some of the most impressive features you can add to your physique. In addition, your quads, hamstrings and glutes are the largest and most powerful muscle groups you have in your body. Need to push a car that won't start, you'd better have a strong base. Need to pick something up without blowing out your lower back? Be prepared to squat down using your legs. Not to mention having impressive legs can be a game-changer in bodybuilding, powerlifting, and regular day-to-day life.

One of the biggest things stopping most guys from developing the legs they want is thinking leg day needs to be a two-hour session with a bucket nearby if they have the throw-up. So they walk in the gym and do countless exercises that target similar muscle groups. Back squat, leg press, hack squat, leg extensions, lunges. So it's no wonder many lifters are notorious for skipping leg day. But there's a better approach.

Powerlifters have some of the biggest and strongest legs on the planet, and the majority of their leg training comes from two exercises: the squat and the deadlift.

In this video, we'll show you how to develop jacked legs without spending hours on a leg day. We'll also help you minimize the number of leg exercises you'll have to perform by giving you an example of two of the best leg exercises you can combine to build massive legs.

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[jaakkosalomaenpaa]

2:00 leg press (quads)
4:00 romanian deadlift (hamstrings)

[orlyboibradley]

Wow, I think leg day just became one of my favorite days of the week. Thank you for this video.

[alexferrier]

The minimalistic approach for leg days (2 to 4 exercises max) has been doing wonder for me in the past months, it made me not hate leg day and actually do it, it gave me consistency. The only leg exercise I do are: Squats, Leg press, RDL, nordic curl and hip thrusts. to compensate for not having lots of different exercises, I just do more sets of each of my top 4 exercises, 4 to 5 sets to achieve the disired weekly volume.
Legs have been increasing in strenght, size and definition steadily.
Sometimes less is more, minimalistic approach leg day is better than no leg day at all.

[jf]

I do both squats and leg press. For my biophysics, leg press hits my quads better than the squat. However, the squat engages more muscle groups and is harder than the leg press.

[victorsosa_]

I wouldn’t recommend locking your legs when contracting towards the end of a leg press..

[daveystarr]

I was known for chicken legs all my life.
I only do these workouts and saw great increase in size. Diet, Consistency + Progressive Overload.

Monday (Hypertrophy)
•V - Squat 4x10-12
•Dead Lift 4x10-12
•Lunges 4x10-12
•Nordic Hamstring Curls 4x15

Wednesday (Hypertrophy)
•Reverse V Squat 4x10-12
•RDL 4X10-12
•Bulgarian Splits Squats 4x10-12
•Single Legged Squats (assisted) 4x10-12

Friday (Heavy day)
Same as Monday 4x6-8

[timothyhunt]

As far as your tips on leg press goes, I would might would have to disagree on moving the back pad up instead of down. Moving it all the way down can increase the range of motion, thus stimulating that much more hypertrophy.

[joysun]

Well made video! The models look good and are my goals!

[BMK]

No way am I locking out my knees on a leg press...dream on buddy

[danielkrome]

From standing heavy lunges and hack squat my legs grew from 21 1/2 to 24 1/4 inch in 2 years. Legs twice a week.

[VocalTranceUK]

I thought you weren't meant to lock your leg/kness out on the leg press? The Romanian deadlift is a killer, really takes it out of you but really good. I picked up some great tips, thank you.

[rowlinstoned]

I like that! Definitely bout to give it a go

[brianhaynescopeland]

Thanks for simplify the leg workout! It is my challenging exercise.👍🏾

[ja]

Good video but I've got two questions : at 3:26 you're locking your leg, I would never do it, you don't think if puts load on your knees without any benefit ? at 3:00 you're suggesting to move the backpad more upwright, what's the benefit to for a better quads workout ? Thanks... Btw I just bought elevated heels training shoes, and for me it's indeed easier to do my exercise....

[emagee]

This video is spot on - leg exercises are so important to include in a routine. Nothing is worse than seeing a lifter with well developed upper body supported by chicken legs.

[robwithrbk]

I'm known to have large legs. I don't have a leg day...it's leg day everyday. Before I do anything at the gym I walk briskly for 10min, light stretch and squat to warm up. Some days I don't even squat more than 135. If I lift three days a week, I squat at the beginning of each work out. I probably RDL 1x a week but see no problem doing more.

[andreivenczel]

Thanks for all this information! 👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽🥇🥇🥇🥇

[abstractvision]

what is the best shoe for squats were can i get them

[gebronthomasson]

Digging the shoes (maroon ones)what brand and where get them?thanks

[hathleteever]

I wish I knew this 15-20 years ago, maybe even 23 years ago when I first got started. Once I got more serious about my gains, goals, routines, and the whole nine yards, I used to skip leg day, but I don't anymore. Hell! I'll even include 1 leg exercise in any of my upper body days, I'll just do 2-3 sets as opposed to 4-5 sets on a regular leg day