4 Exercises to Build Leg Muscles

To build muscle mass throughout your body, you must exercise regularly. In this article, we’ll share four exercises to help you build leg muscles.
4 Exercises to Build Leg Muscles

Last update: 24 March, 2021

To adequately strengthen the body, training routines must take all body parts into account. However, many people neglect their lower limbs. This is why we’ve decided to share a few exercises that can help you build leg muscles.

Having strong legs is very important. It can help you improve your sports performance and body image. In fact, it also has physiological benefits. For this reason, we advise you to include the exercises we’ll discuss below in your training routine.

Exercises to build leg muscles

To build leg muscles, you’ll need to be disciplined, adopt a good lifestyle and eating habits, and follow an adequate exercise routine. Here are some of the best exercises for the lower limbs:

Leg raises

A woman doing leg raises.
The leg raise is an exercise that can help build leg muscles.

This exercise is used to build leg muscles, especially the inner thigh area. In other words, doing it regularly favors the development of the abductors. Follow these steps to do it correctly:

  • Lie on your side on a comfortable mat or surface and support the forearm and leg closest to the floor.
  • Elevate and drop your other leg several times.
  • After you do all the repetitions, change sides and now elevate your other leg.

The deadlift

A woman doing a deadlift.

You can do deadlifts with dumbbells or kettlebells. However, you should make sure that the weight is appropriate for you, depending on your physical condition. If you try to lift weights that are too heavy for you, you could suffer an injury.

This exercise stimulates the back of the thigh and works muscles such as the glutes and hamstrings. Follow these steps to do it correctly:

  • Begin by standing with your legs shoulder-width apart.
  • Bend your legs slightly and grab the dumbbell or weight as comfortably as possible.
  • Then, begin to execute the movement by lowering your trunk from your hips, trying to bring the dumbbells close to the balls of your feet.
  • Return to the starting position.
  • Do as many repetitions as you see fit.

Mountain climbers

A woman doing mountain climbers.
You can include this exercise in your home routine.

The mountain climber is a great endurance exercise that’s also optimal for building leg muscles. In order to achieve better results, we advise you to do the movement more slowly.

  • Lie face down on a comfortable surface, as if you were going to do a plank, but support the palms of your hands and the balls of your feet.
  • Once in the starting position, begin to bring your knees to your chest, or at least as close as you can. Do this with one leg at a time and control the movement.

Squats

A man doing squats.

We just had to include squats in our list of amazing exercises to build leg muscles, as many experts consider it the best exercise for this purpose. You should include traditional squats and their variants in almost every lower body routine.

This is because they stimulate the development of the quadriceps, glutes, and hamstrings, among other muscles. In fact, it’s one of the most popular exercises in exercise routines, alongside push-ups and sit-ups.

  • To do a squat, stand with your legs shoulder-width apart and rest your hands on either side of your body. You can also place them on your neck.
  • After that, bend your knees in order to bring your glutes back and down, as close to the floor as you can, and return to the starting position.
  • Do as many reps as you choose.

Discipline is the key to building leg muscles

In addition to exercising, you also need to take other important aspects into account to build leg muscles. One of them is adopting good habits, among which a balanced diet and rest stand out.

On the other hand, being consistent with your training routine will boost your results, allowing you to progress and increase the weight progressively. Just keep at it!

 



  • F. Hernández. (2007). Capítulo 2 : Anatomía de la pierna. Anatomia de La Pierna Humana.