Leg training in the gym is without doubt the most consistently underestimated and under-valued part of many people’s gym routines. Leg exercises are reasonably unknown; they can prove difficult to accomplish and therefore often ignored and of course, people like to focus on what they can see in the mirror and what they can show off whilst wearing that tight t-shirt they’re desperate to fill. You’ll no doubt see it more in a health club but again, I’m talking about those guys who are big from the waist up, those who spend more time on the barbell curl than training the rest of their body put together. Let me tell you something, anyone can build up big arms or hit the bench-press but big legs are one of the tell-all signs of the dedicated bodybuilder.

It’s not easy and it’s not pretty, training your legs can be painstaking and tough, but if you’re in this for more than improving your fitness or hitting the beach, read on.

Here’s a general guide on how and why to train your legs.

Why train your Legs?

Firstly, the obvious reason is that no-one ever looked good with a bulky upper body and chicken legs. Symmetry is a huge part of bodybuilding and your legs are as important as any other, especially considering the load they’ll no doubt have to carry.

Secondly, much of your core body strength comes from your legs, especially important if you’re playing contact sports like rugby or football and need that extra strength to knock your opponent out the way.

Thirdly, stimulating your leg muscles causes the release of anabolic hormones such as testosterone and growth hormones so by training your leg muscles you are stimulating muscle growth for the rest of your body. This is a little known fact amongst beginners that can propel you past that last hurdle in taking your gym time to the next level.

Important Exercises

Training your legs involves working several different muscle groups and will take some time. There are several exercises you need to utilise to cover them all and you’ll need to be dedicated enough to do more than sitting on the leg extension for 5 minutes. Keep in mind, training different parts of your legs is as important as training different parts of your upper body.

Quads

Leg Extensions

These are great for working the quad muscles and warming up for the more intense exercises. Try not to heap too much weight on this exercise as too much my extend the knee and apply pressure on your connective tissue. Save the really heavy stuff for later. Try 3 sets of 10-15 reps.

The Leg Press

This is the angled machine that looks like a seated squat. Pile the weight on, bring it down so your knees get close to your chest and push it all the way without locking your legs straight. A great way of working your thighs. Try 3 sets of 10-12 reps.

Squat

The Squat and Deadlift are two of the most important compound exercises and should be part of everyone’s bodybuilding routine. The squat is a core exercise and works a number of key muscle groups, mainly targeting the legs. Always use a squat rack or Smith’s machine is possible for safety reasons and to keep form. Take time to get used to a good weight, rest the bar on your shoulders and back and bring the weight down, keeping your back straight and your backside is a foot or so from the floor (you’ll need to be able to get it back up again!). Try 3 sets of 8-12 reps.

Hamstrings

Deadlifts

As important as the squat in any monster workout, deadlifts are great for working the hamstring and also have positive effects on the back, shoulders and forearm.

Grab the barbell with both hands, keep your back straight and shoulders back. With your knees bent low, lift the weight up to a standing position and back to the floor. 3 sets of 10-12 reps.

Hamstring Curls

Lying on your stomach on the curl machine, bring your feet up and over your lower back and back down again. Training your hamstrings as well as your quads is essential to prevent an imbalance in your leg muscles and support your body. Again, 3 sets of 10-12 reps.

Calves

Calves are also an underestimated part of the body and a neglected side of leg training. A general exercise for the calves is the calf raise, whether seated or standing, using a machine of holding free weights. Using a machine is most common so with the weight as heavy as you feel comfortable with, lower your feet from a flat position to tiptoes and back again. Again, 3 sets of 10-12 reps is enough.

Now, we’ve covered a variety of leg exercises to provide you with a great leg workout, although it depends how serious you are to bodybuilding. Serious bodybuilders will do all these and more in one workout, if you’re a straightforward three times a week man, training the legs twice a week utilising the squat, deadlift and varying different exercises will be enough.

Dieting for Big Legs

Much like the need to diet and supplement for your upper body, the nutrition you intake will affect all parts of your leg development and equally sports supplementation will provide your body with the protein and energy required to build, repair and recover your legs