The Best Lower-Body Exercises to Bulk up Your Legs

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Squats are essential for building lower body muscle. This workout requires a barbell or two dumbbells.

Squat till your thighs are parallel. Avoid slouching. Stand up with your feet.


Lower-body training should incorporate deadlift variations. Romanian deadlifts with a barbell offer the least impact and best value.

Start deadlifts by holding the barbell to your waist. Hinge to drop the barbell to your knees. Return to the starting posture and squeeze your buttocks.


Lunges improve balance and muscle. As you isolate one leg at a time, you may use less weight while still straining the muscle to its utmost. Walk lunges.

You'll "deeply stride" forward and lower your back knee. Press through your front foot to return to the start before your knee touches the floor.

Leg Press

Even if you're tired from hard squats and deadlifts, a leg press at your gym can help you increase volume to your legs.

Squats and leg presses require comparable foot placement. This exercise requires active lower back control.

Hamstring Curls

Leg extensions/hamstring curls complete the top lower-body leg-building workouts.

The leg curl/extension machine is fantastic for isolating quadriceps and hamstrings for a last pump. Focus on slow motion. Isolating each leg and doing more reps to enhance results.

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