Strong Leg Muscles Really Can Make a World of
Building strength in your leg muscles takes a large degree of hard work and consistency. Luckily, once you have
these two things, building leg strength is easy!
In this article, I will discuss the different muscle of the leg, how to build strength in your legs, and a few
other important concepts that people often neglect when trying to build leg strength.
It is important to understand the muscles that compose the leg when making a leg routine. Knowing what actions target each
muscle and what each muscle does is critical to developing strong and proportionate legs.
There are many different muscles of the leg, but they can generally be broken into five categories: the
quadriceps, the hamstrings, the glutes, the hip flexors, and the muscles of the calf. The quadriceps are perhaps
the biggest muscles of the legs.
They are responsible for extending the knee, and are (not surprisingly) essential for activities like walking,
running and biking. The hamstring and glute muscles function to contract your knee and stabilize your pelvis. Hip
flexors are responsible for raising the femur and stabilizing the hip joint; calf muscles extend and contract your
foot and stabilize the knee joint.
Now that you understand the different muscle of the leg, you can see how important each muscle group is.
Together, they provide the power and strength to perform your everyday activities. However, to increase strength in
your leg muscles you need to do more than everyday activities. Weight training is the best, most efficient way to
increase your strength.
To build strength, most fitness professionals recommend doing a low amount of reps with a high amount of weight
(or intensity). As opposed to high reps with a low weight (endurance), or your max weight with a low amount of reps
(power), this rep range produces strength. I would recommend performing around 5 sets and 5 reps for each
The best exercises for developing leg strength are: the squat, lunges, leg press, deadlift, leg extension, leg
curl, and calf raises. Compound exercises like the squat, deadlift, and leg press should be the focus of your
routine with isolation exercises being done at the end of the workout to really fatigue the muscle. As with all
muscles, you need to challenge the legs every session. This can be done by decreasing rest time or increasing
weight, sets, or reps.
People often neglect their nutrition and recovery time when trying to build their leg strength. Nutrition is a
critical component of your progress, and should be carefully planned out. Getting adequate amounts of protein,
carbohydrates, and fats will help you see results faster. In addition to nutrition, making sure that you recovery
properly is essential to building strength. Overtraining will
only lead to decreases in strength and wasted time, so be sure to include rest days and listen to your body.
As you can see, building leg strength is quite easy as long as you follow these simple principles. Always
challenge your body, be consistent, and take into consideration your nutrition and recovery time. These simple
things will help you build incredible leg strength!