5 Insanely Effective Muscle Building Leg Exercises


Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle

Are you a half-man?

Greek mythology described the Minotaur as a creature that was half-bull, half-man. Today you’ll see more Minotaurs in the gym than less. These are guys who have developed big arms, chest, and shoulders but have wimpy legs usually covered up in sweat pants.

Not only do these guys look unbalanced and deformed but they also look like girlie-man. Ask any female and she’ll tell a good-looking body is not complete without ripped legs and a solid set of calves.

Strong, cut and muscular legs give you an athletic look that boast confidence, aggressiveness and control. You can’t be fit and strong without a well-developed set of quads, hams, glutes and calves.

And huge, ripped legs are more important for success in sports and everyday life than upper body muscles so it’s time you start focusing on building some powerful leg muscles with these five rules.

1. Use Supersets to Overload Your Quads, Glutes, Hams and Calves.

Supersets are when you alternate two exercises in succession without any rest. A great example would be a Single-Leg Leg Curl and a Bulgarian Split Squat. Supersets allow you to put your legs under intense stress and maximize the overall tension within the legs. Supersets will also allow you to burn up lots of calories to help control body fat and give your legs a ripped and cut look.

2. Split Your Leg Workouts Into A Quad Dominant Day and Hip Dominant Day

The biggest mistake made in training programs is performing more quad than hip exercises which creates an imbalance in the hips. Quad dominant exercises target the front of the legs and hip dominant exercises target the back of the legs. Each side should receive equal treatment.

For every exercises you do in the Quad column, make sure you balance it out with it’s opposite exercises in the Hip column:

Quad Dominant Exercises

Hip Dominant Exercies



Leg Press

Stiff Leg Deadlift


Good Morning

Leg Extension

Leg Curl

1 Leg Squat

1 Leg Deadlift

Step Ups

Back Extension

For every exercises you do in the Quad column, make sure you balance it out with it’s opposite exercises in the Hip column:

3. Squat baby! Squat.

The squat has been known to pack on 10 lbs of muscle in hardgainers in just a few months. Everyone knows the importance of squatting but it doesn’t reflect in the number of guys doing it in the gym. Why? Because it’s hard and mentally demanding.

Bodybuilders have developed a love hate relationship and once you make the squat apart of your leg program you will too. If you attack the squat with an all-out effort though, leaving nothing back then you won’t have to worry about pansy isolation exercises.

4. Use the Super Squats Program

This is a very effective leg routine to get huge legs. Each workout begins with full squats. Start with 2-3 light warm up sets and then take a moderate weight and do 1 set of 20 reps. After each breath take a few big breaths of air before doing the next rep. From reps 15-20, take 3-5 breaths and this will stretch the set out to 3 minutes.

Each workout add 5 lbs to the bar and complete all 20 reps. This is the simple progression used to making serious gains to get ripped legs. You could progress from 225 lbs to 315 lbs in a matter of 2 months.

5. Don’t Forget To Split Squat

One of the meatiest parts of your legs are your glutes and hamstrings, which can easily accumulate an extra 10 lbs of muscle by incorporating my favorite leg exercise – Bulgarian Split Squats. This exercise builds well-but quads, shapely glutes and defined hamstrings. It will help you carve out an athletic set of legs that round out a balanced and proportional body.

Same Skinny Guys “Wheels Of Steel” Muscle Building Leg Workout

Exercise Sets Reps Rest
Squats 5 5-7 120 sec
Stiff Leg Deadlifts 5 10-20 60 sec
Bulgarian Split Squats 5 12-15/leg 60 sec

*Add this workout three times a week at the start of each of your full body workout routines. Give yourself 4 weeks and your chest will exploding out of your shirt.

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18 thoughts on “5 Insanely Effective Muscle Building Leg Exercises

  1. Keep up the great work, I read a few content on this site and I believe that your site is very interesting and contains sets of fantastic information.

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  2. Hey Vince Del Mont,

    Thanks for sharing the best leg training exercises! Really loved your content. Could you please tell me thow to reduce soreness from legs? Because mostly i feel lots of pain after leg training!

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  3. Hey Vince,
    I like the idea of splitting leg routines up by quad dominant days and hip dominant days. I’ve never tried that before, but it’s something I’ll have to consider when I build my next program. Thanks for sharing this.

    I noticed you mentioned split squats and Bulgarian split squats in your post here. I saw that you didn’t mention any videos of how to do them. I wrote a blog on split squats and bulgarian split squats with tons of videos, coaching ques and form-fixes for beginners.

    Here’s the link: https://www.tonebodyfit.com/exercise/bulgarian-split-squats

    I hope this helps you and your readers!
    Take care,

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  18. I think the squats are very effective leg building exercises, of course you need to do it with consistency.

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