There are several effective leg exercises. It is easy to get wrapped into learning and perfecting 20 different leg exercise variations to build the ultimate leg workout, but forget all that. The best way to build lean muscle and accelerate fat loss is to focus on getting stronger at the core movements.
Below are best leg exercises to build lean muscle:
Squats
There is no way around it. Regardless of what variation you want to do, squats are a foundational exercise of massive legs. They target the quadriceps, hamstrings, and glutes.
The squat can be performed in number of different ways. Its up to you to figure out:
- Which variation feels the most comfortable for you to have the most range of movement
- Which variation enables you to gradually increase weight.
If available, I prefer any type of seated leg press or dumbbell squats. Only move to barbell squat if you have the actual form nailed down.
Watch Video – How to do the perfect Squat
Lunges
Lunges are excellent for targeting the quadriceps, hamstrings, and glutes. They can be performed with bodyweight, dumbbells, or a barbell.
Watch Video – How to do the perfect Lunge
Glute Bridge/Hip Thrust
Glute bridges or hip thrusts isolate and target the glutes. Lie on your back with your knees bent, feet flat on the floor, and lift your hips upward. I’m not fan of taking on/off heavy weight for these movement, so my favorite version is to do single leg hip thrust and pause at the top part (bridge) for added difficulty.
Watch Video – How to do the perfect Glute Bridge/Hip Thrust
Calf Raises
Calf raises target the calf muscles. Stand on a raised surface such as a step or use a calf raise machine, and lift your heels as high as possible.
Watch Video – How to do the perfect Calf Raise
Final Workout Tip:
Remember to continually monitor your progress – both strength and how your legs looks visually. As with the other best exercises to build lean muscle, you can start shifting prioritization to specific movements and angles as your legs starts to evolve.
Be cautious to use proper form and technique to prevent injury and gradually increase the weight and intensity over time to stimulate muscle growth.
