10 must-have leg exercises to build ripped legs

Squats are essential if you want bigger legs. The biggest focus is on the quadriceps, but it works a lot on the glutes and hamstrings, with good synergy.

It is often used to maximize quadriceps growth, especially with the highest bar resting on the trapezius.

Allows for more vertical positioning of the trunk and deeper ranges of knee flexion.

You can use variations such as pauses or making the eccentric (descent) phase slower to further increase quadriceps muscle growth.

Front squat

The front squat is a variation of the squat that allows for even greater degrees of knee flexion, i.e., even more quadriceps activation. By doing this, as in the high bar squat, you minimize the load on the hamstrings and glutes, as well as the lower back, and in turn, maximize the quadriceps’ need to accommodate volume and respond (muscle growth).

It can be done with a full grip or with arms crossed.

Hack squat

The hack squat machine isn’t available in every gym, but it’s one of the best quadriceps exercises. This machine further isolates the quadriceps and allows a greater amount of load to be applied.

Try to place your feet as close to you as possible, which will allow you to gain depth in the squat through knee flexion rather than limiting range of motion or gaining depth through hip flexion.

Leg press

The leg press is a machine for building quadriceps strength and size, however it is also the one leg machine that almost everyone does wrong. Be sure to perform them through all ranges of motion. Often maximizing your knee flexion angles without pain and probably using lower loads you are used to.

Stiff

The stiff limits the amount of knee flexion and actually shifts the load to the hamstrings (and lower back).

While you can’t do as much weight normally as deadlifts, you can still really stress your hamstrings giving them a great boost.

Always take your hips well back, don’t think about lowering your torso, but take your hips back. Most people end up making mistakes in the execution by flexing their back and wanting to go down too much.

It is not necessary to touch the ground, make the greatest amplitude for your limitations, do not overload your spine, it must not flex.

This strains the back and reduces the work on the hamstrings!

“Good morning” squat

Good morning with dumbbells are a great exercise to build bigger and stronger hamstrings, glutes and erector spinae. This move is popular with bodybuilders, powerlifters and powerlifters.

Not only does it enhance hamstring and glute muscle growth, but it can also be a great accessory work for squats.

Be sure to train it with similar rep ranges to stiff and stick to the same suggested technique for best results.

Flexor table

Machine hamstring curls (whether chair or desk) are a great way to add additional volume. This way you preserve the lumbar.

You can do this at the beginning of sessions to pre-exhaust the hamstrings before lifts or use them at the end of the session.

Extension chair

Just like the push-up chair or table, the push-up chair on the machine is a great way to add additional volume. Working the quadriceps more without having to strain the back or hips.

This can be great used as a quadriceps pre-exhaust or even at the end of your workout.

Bulgarian Squat

This one-leg exercise builds your quads, glutes, and even your hamstrings. It even emphasizes working on the gluteus medius, a potent knee stabilizer, thus working the glute more fully.

As a progression you can place the lead leg on an elevated surface to further increase range of motion and muscle damage.