5 of the Best Weight Lifting Moves for Maximum Leg Gains

You know what they say: never skip leg day.

The legs are, in a number of ways, the body’s engine. They provide you with functionality, mobility, and the muscles that comprise them burn through more energy than any other part of your body over the course of a day, most of the time. Think about how many steps you take every day, or even some of the more mundane tasks that eat up good portions of your time. Showering, cooking, getting the mail — it’s all powered by the legs.

So why on Earth would you want to skip leg day, and leave yourself out of proportion?

If you’re looking to catch your legs up to the rest of your body, or even just get started lifting, you’re going to want to see some significant gains. That means putting some real focus on certain lifts, and really getting after exercises that will help you to develop your quads, glutes, hamstrings, and calves. Given enough time and training, you could potentially have your legs looking akin to two Sequoias supporting your upper body. You’ll be jacked, man.

Though we’ve looked at exercises to help build specific leg muscles, and generally develop strength in your lower-body, there are a few key exercises to focus on if you’re looking for some serious muscle growth. If leg gains is what you’re after, these are the lifts you need to be focused on. And, of course, don’t forget to get all the proper nutrients from a balanced diet.

For maximum leg gains, focus on the following five exercises.

1. Squats, Squats, and More Squats

If there is one exercise that should be the cornerstone of your leg-bulking strategy, it has to be the squat. In fact, the squat should probably be the cornerstone of any lifting regimen — but especially when trying to build lower body strength, and see fast muscle development. We have harped on the importance of squats many times before, and this time is no different. Learn the fundamentals, get your form down, and fall in love with squatting. Do them mercilessly and religiously. Before you know it, you won’t be able to fit in your old jeans anymore.

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2. Deadlifts

If there are two exercises that make up the foundation of your workout, they should be squats and deadlifts. These are two of the big three compound lifts, and if you’re serious about seeing gains, there’s really no rhyme or reason to avoiding them. In essence, the deadlift is merely picking up heavy things. Dead weight. You’re lifting dead weight. Hence, a deadlift.

Again, like squats, form is important. Get that down, then start piling on the weight after each session. This will not only see you gain strength, but gain muscle mass, assuming you’re fueling your body correctly. Take your squats and deadlifts seriously — they are the two most important lifts you can do, particularly for leg gains.

3. Standing Calf Raise

While squats and deadlifts incorporate your entire body, focusing on specific muscle subsets in your legs is important as well. And one of the most pronounced and important of those muscles are your calves. We’ve put together a list of calf-specific exercises you can do to help build strength and muscle, but if you’re serious about seeing gains, nothing will beat the standing barbell calf raise. You’ll need a barbell to do it, of course, and a barbell will allow you to add more weight than using dumbbells. It’s a simple lift, and if you stick to it, you should see serious gains in no time.

4. Barbell/Dumbbell Lunges

May as well keep that barbell handy, because you’re going to want to put your legs to work again by busting out some lunges. You can do lunges with dumbbells as well, but again, you can add more weight — and work on your balance — with a barbell. This lift will work nearly every muscle in your lower body, but you’ll really feel it in your quads. After just a set or two, your legs will be feeling like spaghetti.

5. Seated Leg Curls/Extensions

Finally, reprieve from the barbell. For leg extensions and curls, you can often do them on the same machine. They are pretty much the exact opposite of each other, as well. The leg curl is a pulling exercise, while the extension is a pushing exercise — both will have your legs burning through calories, and help replace adipose tissue with strong, lean muscle. You’ll be targeting both your quads and hamstrings, and by incorporating them into your leg-building routine, should see some solid gains.

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