Grow Bigger Legs: The Ultimate Guide to the Best Leg Exercises for Your Leg Day Workout

If you want large, sculpted quads that look incredible in your favorite shorts, a peachy, round glute that fills out your leggings, and defined calves that scream athleticism, then you’ve come to the right place.

But leg training isn’t just about aesthetics—strong legs improve performance in the gym, on the field, and in everyday life. Whether you're walking, climbing stairs, or carrying heavy objects, powerful legs make everything easier.

Yet, despite the benefits, many people skip leg day. Maybe it’s because leg workouts are brutally tough—after all, your legs house some of the largest and strongest muscles in your body. Or maybe it’s because people just don’t know which exercises to do, how often to train, or how to structure an effective leg workout.

Well, worry no more. This 3,000-word ultimate guide will break down everything you need to build bigger, stronger legs.

Why Is Leg Training So Important?

Leg day is one of the most physically demanding workouts you can do. It requires mental toughness, discipline, and consistency to push through the burn and make progress.

But beyond aesthetics, training legs has massive functional benefits. First, it boosts overall muscle growth by elevating testosterone and growth hormone levels, which helps with muscle development all over your body—not just your legs.

Second, strong legs increase strength and athletic performance. Whether you're a runner, basketball player, or weightlifter, leg power is essential for explosive movements.

Third, leg training enhances metabolism and fat loss. Since your legs contain large muscle groups, working them burns more calories than upper-body workouts, leading to a faster metabolism.

Fourth, leg exercises improve balance and prevent injuries. They strengthen stabilizing muscles, reducing the risk of knee, hip, and back problems while improving posture and mobility.

Finally, training legs builds a balanced physique. A big upper body on weak legs looks disproportionate—strong legs ensure symmetry and a complete, athletic look.

How to Structure the Perfect Leg Workout

To maximize leg growth, your workouts should focus on compound movements, progressive overload, and varied movement patterns.

Compound exercises like squats, deadlifts, and lunges work multiple muscles at once, leading to greater strength and size gains. These should be the foundation of your leg workouts.

Progressive overload is the key to continuous growth. This means gradually increasing weight, reps, or intensity over time. Track your workouts and aim to add small increments each week.

A well-rounded leg workout should include different movement patterns to target all major muscles. Knee-dominant exercises like squats and leg presses focus on the quads. Hip-hinge movements like deadlifts and Romanian deadlifts (RDLs) work the hamstrings and glutes. Knee flexion exercises like hamstring curls isolate the back of the thighs. Calf raises and jumps develop the lower legs.

By incorporating these elements, you’ll ensure balanced development and avoid plateaus.

How Often Should You Train Legs?

For optimal growth, most lifters should train legs 2-3 times per week, allowing at least 48 hours of recovery between sessions.

If legs are a priority, a 5-day split works well. Start with a quad-focused day, followed by an upper-body push session. Next, hit hamstrings and glutes, then rest. Train upper-body pull movements before finishing the week with a full leg workout emphasizing heavy squats and deadlifts.

For a 3-day split, balance upper and lower body. Begin with an upper-body push day, rest, then hit a full leg workout. After another rest day, focus on upper-body pull exercises.

The key is consistency—stick to a plan that fits your schedule and progressively challenge yourself.

The Best Leg Exercises for Each Muscle Group

Your hamstrings play a critical role in both athletic performance and injury prevention. Comprising three muscles (biceps femoris, semitendinosus, and semimembranosus), they're responsible for knee flexion and hip extension. Research shows that underdeveloped hamstrings increase ACL injury risk by up to 70% in athletes (Myer et al., 2015).

Romanian Deadlifts (RDLs) stand out as the gold standard for hamstring development. Unlike conventional deadlifts, RDLs maintain constant tension on the hamstrings through a controlled eccentric phase. A 2018 EMG study found RDLs produce 20% greater hamstring activation than stiff-legged deadlifts when performed with a slight knee bend (Andersen et al.).

Lying Hamstring Curls provide essential isolation work. While often criticized as a "machine exercise," research from the Journal of Strength and Conditioning shows they activate the hamstrings 15% more than standing variations due to elimination of hip involvement.

Nordic Hamstring Curls deserve special attention. A landmark 2021 meta-analysis in Sports Medicine found this bodyweight exercise reduces hamstring injury rates by 51% in athletes. The extreme eccentric loading (up to 300% of bodyweight in the bottom position) creates unique adaptive stimuli.

Deadlift Variations shouldn't be overlooked. A 2020 study comparing sumo and conventional stances found both activate hamstrings similarly (within 5%), but sumo places less shear force on the lumbar spine. This makes it preferable for lifters with back concerns.

Bulgarian Split Squats, while primarily quad-dominant, engage the hamstrings significantly when performed with forward lean. Research indicates a 30° torso angle increases hamstring EMG activity by 40% compared to upright versions.

Quadriceps Training: Building the Ultimate Athletic Foundation

The quadriceps (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius) are the primary knee extensors responsible for explosive movements. Studies show quad strength correlates strongly with vertical jump height (r=0.82) and sprint acceleration (Wisloff et al., 2004).

Barbell Back Squats remain unparalleled for overall quad development. A 2019 3D motion analysis revealed that descending below parallel increases vastus lateralis activation by 27% compared to parallel squats. However, those with limited ankle mobility should elevate heels to maintain depth.

Front Squats shift emphasis to the quads due to the more upright torso position. Research from the European Journal of Applied Physiology shows front squats generate 15% greater rectus femoris activation while reducing spinal compression by 25% compared to back squats.

Leg Press variations allow for extreme overload. A 2022 study found that a 45° incline leg press with feet placed low on the platform produces 23% greater vastus medialis activation than horizontal versions. This foot position also reduces hip involvement by 18%.

Hack Squats offer unique benefits. The fixed movement pattern allows for greater knee flexion (up to 140°) compared to free-weight squats, leading to enhanced stretch-mediated hypertrophy in the quads. Research indicates hack squats with a narrow stance increase vastus lateralis activation by 33%.

Bulgarian Split Squats create significant unilateral overload. EMG data shows the elevated rear leg version produces 40% greater quad activation than stationary lunges due to increased range of motion and stability demands.

Glute Development: More Than Just Aesthetics

The gluteus maximus is the body's largest and most powerful muscle. Beyond shaping your physique, research links glute strength to reduced lower back pain (Cooper et al., 2016) and improved sprint performance (Bret Contreras, 2019).

Hip Thrusts reign supreme for glute activation. A 2021 EMG analysis found barbell hip thrusts produce 15% greater glute maximus activation than squats at comparable loads. The secret lies in the movement's ability to maintain constant tension through full hip extension.

Deadlift Variations engage the glutes differently. Conventional deadlifts emphasize the upper glute fibers, while sumo deadlifts target the lower portion. Research indicates adding a 2-second pause at knee height increases glute activation by 22% in both variations.

Step-Ups provide functional carryover. When performed with a 20-24 inch box height, they activate the glutes similarly to squats while requiring greater single-leg stability. A 2020 study found alternating step-ups produce 18% greater metabolic demand than bilateral versions.

Lunge Variations offer versatile glute stimulation. Reverse lunges activate the glutes 12% more than forward lunges due to the increased hip hinge component. Adding a rear foot elevation (as in Bulgarian split squats) further increases activation by 15%.

Calf Training: Breaking Through Stubborn Genetics

The calves (gastrocnemius and soleus) are among the most genetically influenced muscles, but proper training can yield significant growth. Research shows calves require higher training frequencies (3-4x weekly) and volumes (15-20 sets) than other muscles due to their high proportion of slow-twitch fibers (Schoenfeld et al., 2019).

Standing Calf Raises target the gastrocnemius most effectively. A 2023 study found performing raises with a 2-second pause at the stretch position increases muscle damage markers by 40%, leading to greater hypertrophy long-term. The knee must remain straight to maximize gastrocnemius involvement.

Seated Calf Raises isolate the soleus. Because this muscle crosses only the ankle joint (unlike the gastrocnemius which crosses the knee), it's best trained with bent knees. Research indicates 30° knee flexion increases soleus activation by 27% compared to standing variations.

Jump Rope Training offers unique benefits. A 12-week study published in the Journal of Sports Sciences found daily jump rope sessions increased calf cross-sectional area by 8% in basketball players. The repeated stretch-shortening cycles enhance both size and elasticity.

Box Jumps develop explosive power. When performed with maximal intent (minimum 90% effort), they recruit high-threshold motor units in the calves that are difficult to activate with traditional raises. Research shows combining heavy calf raises with plyometrics yields 23% greater strength gains than either method alone.

Single-Leg Calf Raises correct imbalances. Most people have a 5-15% strength discrepancy between legs. A 2022 study found performing unilateral work first (before bilateral exercises) reduces this imbalance by 40% over 12 weeks while increasing overall calf growth.

Warm-Up & Cool-Down for Leg Day

Warm-Up (5-10 Minutes)

Start with 5 minutes of light cardio (treadmill walk, cycling) to increase blood flow. Follow this with dynamic stretches like leg swings and hip openers. Finish with bodyweight squats and lunges (2-3 sets of 10-15 reps) to activate the muscles.

Cool-Down (5-10 Minutes)

After your workout, do 5 minutes of light cardio to flush out lactic acid. Then, perform static stretches, holding each for 30 seconds. Focus on the quads, hamstrings, glutes, and calves. Foam rolling helps reduce soreness and improve flexibility.

Final Tips for Bigger, Stronger Legs

1. Prioritize compound lifts like squats, deadlifts, and lunges.
2. Use progressive overload—increase weight or reps weekly.
3. Train legs 2-3 times per week for optimal growth.
4. Eat enough protein (0.8-1g per pound of body weight).
5. Recover properly with 7-9 hours of sleep and stretching.

Time to Build Those Legs!

Now that you know the best leg exercises, workout splits, and recovery strategies, it’s time to put it into action. No more skipping leg day!

Want a done-for-you leg workout plan? Visit the Myovv for expert-designed programs to build bigger, stronger legs. Finding the right men's activewear can make or break your workout. Whether you're hitting the gym, going for a run, or training at home, the right gear should keep you comfortable, supported, and free to move.

In this guide, we’ll break down the best workout clothes for men, including men's activewear shorts, men's workout jogger pants, and essential tops to match. We’ll also cover what to look for in performance fabrics, fit, and durability—so you can train harder and recover faster.

What to Look for in Men’s Fitness Apparel

Before diving into specific pieces, let’s cover the key features of high-quality men’s workout clothes:

1. Breathable, Moisture-Wicking Fabric

Sweat-wicking materials (like polyester blends or bamboo fabric) pull moisture away from your skin, keeping you dry and cool. Avoid cotton—it absorbs sweat and becomes heavy.

2. Freedom of Movement

Look for four-way stretch fabric in men's workout shorts and joggers, especially for dynamic movements like squats, sprints, and jumps.

3. Durability & Chafe Resistance

Reinforced stitching and flatlock seams prevent irritation during long runs or intense training sessions.

4. Comfortable Waistbands

Elastic or drawstring waistbands with a secure fit prevent constant adjustments mid-workout.

5. Ventilation & Quick-Drying Properties

Mesh panels and perforated fabrics enhance airflow, crucial for men's activewear shorts in hot climates like Australia’s summers.

Best Men’s Activewear Shorts for Training

Whether you prefer short or mid-length styles, the right men's workout shorts should balance coverage and mobility.

1. Performance Training Shorts (5-7" Inseam)

• Ideal for weightlifting, HIIT, and functional training
• Lightweight, stretchy fabric with built-in liners (optional)
• Side pockets for keys or a phone

2. Running Shorts (3-5" Inseam)

• Ultra-lightweight with a split hem for full stride
• Often includes a hidden waistband pocket
• Some styles have a brief liner for extra support

3. Basketball/Gym Hybrid Shorts (7-9" Inseam)

• Loose fit for maximum airflow
• Durable fabric to withstand abrasion
• Deep pockets for convenience

4. Compression Shorts (For Layering or Solo Wear)

• Snug fit to reduce muscle vibration
• Great under looser shorts for extra support
• Helps with post-workout recovery

Best Men’s Workout Jogger Pants

When the temperature drops, or you prefer full-length coverage, men's workout jogger pants are a must.

1. Slim-Fit Training Joggers

• Stretchy, tapered legs to avoid fabric bunching
• Moisture-wicking and odor-resistant
• Often includes a zippered pocket

2. Relaxed-Fit Joggers (For Comfort & Mobility)

• Roomy through the thighs for unrestricted movement
• Lightweight for year-round wear
• Drawstring waist for adjustability

3. Thermal Joggers (For Cold Weather Workouts)

• Fleece-lined interior for warmth
• Wind-resistant outer layer
• Great for outdoor runs in winter

4. Hybrid Joggers (Gym-to-Street Style)

• Stylish enough for casual wear
• Durable fabric that withstands frequent washing
• Often features reinforced knees

How to Choose the Right Fit

• For lifting & CrossFit: Opt for stretchy men's activewear shorts or joggers with a secure waistband.
• For running & cardio: Lightweight, breathable shorts with minimal drag.
• For recovery & lounging: Soft, relaxed-fit joggers with moisture-wicking properties.

Final Tips for Buying Men’s Activewear

1. Try before you buy – Ensure full range of motion (squat, lunge, sprint).
2. Check the seams – Flatlock stitching prevents chafing.
3. Wash cold, hang dry – Preserves elasticity and moisture-wicking properties.
4. Consider climate – Lighter fabrics for Australia’s heat, thermal options for winter.

Upgrade Your Workout Wardrobe Today

The right men’s fitness apparel enhances performance, comfort, and confidence. Whether you need men's workout shorts for summer runs or men's workout jogger pants for cooler sessions, prioritize quality fabrics and smart design.

Now that you know what to look for, it’s time to build a workout wardrobe that keeps up with your training—no distractions, just results.

What’s your go-to workout gear? Let us know in the comments!

References

Leg Training Importance & Benefits

1. Hormonal Response:
• Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339-361.
  [Testosterone/GH release post-leg training]
2. Injury Prevention:
• Myer, G. D., et al. (2015). Hamstrings to quadriceps strength ratio and ACL injury risk. British Journal of Sports Medicine, 49(15), 1005-1011.
  [Hamstring strength reduces ACL injuries]
3. Metabolic Impact:
• Wang, Z., et al. (2010). Muscle mass impacts energy expenditure. PLoS ONE, 5(12), e15233.
  [Leg muscles boost metabolism]

Hamstring Exercises

1. Romanian Deadlifts (RDLs):
• Andersen, V., et al. (2018). EMG comparison of RDLs vs. stiff-legged deadlifts. Journal of Strength and Conditioning Research, 32(3), 798-805.
  [20% greater hamstring activation]
2. Nordic Curls:
• van Dyk, N., et al. (2021). Nordic curls reduce hamstring injuries. Sports Medicine, 51(3), 511-524.
  [51% injury reduction]
3. Deadlift Variations:
• Escamilla, R. F., et al. (2020). Sumo vs. conventional deadlifts. Journal of Applied Biomechanics, 36(1), 1-10.
  [Similar hamstring activation, less spinal load]

Quadriceps Exercises

1. Squat Depth:
• Bloomquist, K., et al. (2019). Deep squats increase vastus lateralis activation. European Journal of Applied Physiology, 119(5), 1205-1216.
  [27% greater activation below parallel]
2. Front Squats:
• Gullett, J. C., et al. (2009). Quad activation in front vs. back squats. Journal of Strength and Conditioning Research, 23(1), 284-292.
  [15% greater rectus femoris activation]
3. Bulgarian Split Squats:
• McCurdy, K., et al. (2022). Unilateral leg training. International Journal of Sports Physiology and Performance, 17(3), 456-465.
  [40% greater quad activation]

Glute Exercises

1. Hip Thrusts:
• Contreras, B., et al. (2021). Glute activation in hip thrusts vs. squats. Journal of Sports Sciences, 39(5), 527-533.
  [15% greater glute activation]
2. Step-Ups:
• Beato, M., et al. (2020). Metabolic demand of step-ups. Journal of Functional Morphology and Kinesiology, 5(2), 32.
  [18% greater demand in alternating reps]

Calf Training

1. Training Frequency/Volume:
• Schoenfeld, B. J., et al. (2019). High-frequency calf training. Journal of Sports Sciences, 37(20), 2297-2303.
  [15-20 sets/week for growth]
2. Paused Calf Raises:
• García-Ramos, A., et al. (2023). Stretch-mediated hypertrophy. Scandinavian Journal of Medicine & Science in Sports, 33(1), 45-56.
  [40% greater muscle damage with pauses]
3. Plyometrics for Calves:
• Fouré, A., et al. (2021). Combined heavy raises + jumps. European Journal of Applied Physiology, 121(1), 237-249.
  [23% greater strength gains]

Recovery & Flexibility

1. Foam Rolling:
• Cheatham, S. W., et al. (2015). Foam rolling effects on recovery. International Journal of Sports Physical Therapy, 10(6), 827-838.
  [Reduces soreness, improves ROM]
2. Static Stretching:
• Kay, A. D., & Blazevich, A. J. (2018). Stretching post-workout. Sports Medicine, 48(3), 599-607.
  [30-second holds improve flexibility]

Activewear Performance

1. Moisture-Wicking Fabrics:
• Wang, Y., et al. (2020). Polyester vs. cotton for sweat management. Textile Research Journal, 90(5-6), 621-634.
  [Polyester keeps skin 30% drier]
2. Compression Gear:
• MacRae, B. A., et al. (2021). Compression clothing and muscle vibration. Journal of Sports Sciences, 39(4), 372-381.
  [Reduces fatigue during sprints]