In the following article, we explain how to gain muscle in the legs, so if you are looking for tips and exercises to increase legs and increase your body’s support, Do not miss this article.
Most men insist on exercising their upper body, building muscles, and toning their back, biceps, triceps, and chest while leaving aside their legs. Although the results are much faster and more striking in the torso, this training results in disproportionate bodies in the shape of an inverted cone. But the legs must be muscular from an aesthetic point of view and avoid injuries and so that all muscle groups are balanced. Discover how to increase legs!
Before explaining which exercises to increase legs are the best, you must be clear that no matter how much you train and crush yourself, if you do not eat a good diet, what you have sweated will be useless because what you lose in one place you will gain in the other.
Read also: See How to Treat a Torn Pectoral Muscle
To gain muscle in your legs, your body will need you to increase calories and protein for it to grow. However, you should not go overboard; otherwise, you would increase fat instead of muscle.
Read on to find out how to gain leg muscle from home quickly.
Unlike other muscle groups (like the abs, biceps, or pecs), training legs is not something that everyone likes. To a large extent, this is because the results are not so clear or visualized so quickly; however, an essential first step to gain muscle in the legs is to be motivated and not faint.
That is why we advise you that before starting each training, you measure the contour of your legs and the muscles you are going to work. By doing this, you will observe how your workouts evolve and, with them, your body. This will ensure that the leg augmentation exercises you are doing real work.
First Stretch to Warm Up
Before starting the exercises to gain muscle mass in the legs, it is essential to do stretching to warm up and prepare the body. You can start with something light, like jogging for 5 minutes so that the blood flushes the muscles well and achieves their maximum power during the workout.
Once this is done, you can start stretching your legs, which you will also have to do at the end of the training. We leave you these examples:
- Quadriceps: staying upright, you must take your foot by the instep, bringing it back so that the heel touches you against the buttock. Depending on the degree of inclination of the leg, you will notice how one part or another of the quadriceps is stretched.
- Hamstrings: Try to touch the balls of your feet with your hands while keeping your legs straight and without bending your knees. You can do it both standing up and stretched out.
- Knees and ankles: do some rotations in your knees and ankles to not cold when you start with the load to gain muscle mass in the legs.
If you want to gain muscle in your legs, squats are the first exercise you should include in your training routine.
- To carry out this exercise, you must stand upright, with your feet separated at a distance greater than that of your shoulders, and slightly flex your legs as if you wanted to sit down.
- From here, you must go up and down, that is, pretending to sit down and get up. Remember that your back must be straight at all times.
- At first, you should do it little by little, ensuring that your technique is correct; As you get better at it, you can pick up the pace.
Once you have completely mastered the exercise, it will be time to add difficulty and load. Use, for example, dumbbells or a weight bar to increase the force your muscles make. When you can lift a weight comfortably, you will have to increase the load progressively because this way, your muscles will not become accustomed to the weight.
If you want exercises to increase the legs, you can do at home, and we recommend using some heavy backpacks, some jugs of water, or books.
The second exercise to gain muscle mass in the legs is lunges, lunges, or lounges.
- To do this exercise, you must start standing up, spreading your legs a little more than your hips’ width.
- Once like this, stride forward as you breathe in and keep your back straight. The stride’s length should be long enough so that, with the knee bent, the thigh forms a 90-degree angle to the leg, being parallel to the ground.
- The other leg should not move from the site. Yes, it should go down to the ground.
- Return to the starting position exhaling the air that you previously inhaled.
Once you have mastered the exercise, you can add more load to it with a barbell behind the neck, holding dumbbells with your hands or, as in the previous exercise, with backpacks on the trunk.
Do the Romanian Deadlift
The last of the exercises to muscle the legs that we recommend, specifically to work the back of the legs (hamstrings), is the Romanian deadlift.
- Stand up, holding the bar in front.
- Keep your feet slightly wider than the width of your hips.
- Then lower the bar close to your body. You should do it by flexing the hips and keeping the knees semi-rigid.
- Finally, return to the starting position, all with your back completely straight.
Get Enough Rest
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Beyond the exercises you do and the diet you maintain, you should not forget the third pillar to gain muscle mass in your legs: rest. In case you didn’t know, muscles don’t grow when you exercise them. They grow while you sleep. So, you should not do this routine two days in a row and, if you want to gain muscle in your legs, you will need to sleep 7 or 8 hours a day.
Adapted and translated by The Cop Cart Staff