For bodybuilding purposes, the aesthetic and performance benefits of properly training our lower body are obvious. One look at any lineup will tell you who has neglected to train legs with a degree of ferocity to match their upper body.
Why Leg Training Matters in Bodybuilding
Composing half of our body, and often stubborn in their propensity to grow (forced to carry our body weight throughout the day, and naturally large and strong, they require unusually intensive workouts to fully tax), our leg workout for mass will make or break body parts for any aspiring competitor.
Unfortunately for many, full leg muscle development is seldom realized. Whether due to genetic constraints or, more commonly, sheer laziness and a lack of proper planning, the leg development of many a bodybuilder falls way behind their more showy upper body muscularity.
The Good News: It’s All About the Plan
But leg training, when approached with the right plan and intensity, is a comparatively easy task – one in which we are only limited by the effort we apply. Indeed, by including the right exercises and following effective training protocols we are primed to build massive lower appendages. This article will tell you how to gain leg muscles and how to get bigger legs.
No Pain, No Gain: How to Get Bigger Legs
While certain upper body muscles may flourish with a modicum of effort, truly monolithic legs must be created with enough unrelenting fury to force optimal gains. Vomit-inducing lower body workouts are not uncommon for those who know how to channel the right leg training intensity.
Passing out, though not encouraged, is also not unheard of among such serious lifters. In fact, so physically demanding and exhaustive is effective leg training that few can muster the effort required to truly work them hard enough to promote the growth they desire.
To force them to grow, enough total training volume, weight, and the right combination of specific movements must be incorporated to promote the overload of as many muscle fibers as possible. That’s why many advanced lifters follow a leg focused workout split—one that prioritizes lower body development with greater frequency and intensity.
The take home message? To produce unsurpassed leg growth you must train them harder than you think is possible – past the point of failure. By following the plan, and the exercise selection outlined in this article, your legs will not fail to respond.
Leg Focused Workout Split for Building Massive Quads
Showstoppers! The quadriceps (quads or frontal thighs), are, when fully developed and defined, thick, wide, and extremely detailed from top to bottom. The quads are, by far, the largest and strongest muscle grouping of the lower body.
The quads are comprised of four muscles:
- Vastus lateralis (outer quad sweep)
- Vastus medialis (the inner teardrop, near the knee joint)
- Rectus femoris (the large inner quad muscle)
- Vastus intermedius (situated below the rectus femoris)
In the many years I have spent training both elite athletes and rank novices alike, I have found three leg exercises—though there are others which also work great—that can be used to thoroughly exhaust all quad fibers. These moves are essential to any leg focused workout split, promoting the complete development of this impressive assemblage of muscles.
Bodybuilder Leg Workout #1: Squats
Many great athletes, including almost every successful bodybuilding champion, have worshiped at the altar of the squat rack. It’s suspected that many a prayer has been sent heavenward as back-breaking poundages in the 500+ lb range threatened to crush their sub-220 lb frames.
But in most cases, the formidable strength of the quads — ably assisted by the often-overlooked glutes and hamstrings — has prevailed, completing rep after rep with unwavering intensity.
Why Squats Are Essential
The squat is the go-to movement for extreme quad development. It belongs in every leg focused workout split thanks to its ability to activate nearly every major muscle in the lower body.
The squat can be modified through stance and bar placement:
- Wide stance – Emphasizes glutes and inner thighs
- Narrow stance – Focuses more on outer quads
- Medium-width stance – Balanced engagement
- Front squat (bar across front delts) – Targets the vastus medialis (teardrop)
- Back squat (bar on traps) – Engages all major lower body muscles
How to Perform the Squat Correctly
To maximize results and prevent injury:
- Keep your shoulders back and chest up.
- Head should stay up, maintaining a neutral spine.
- Lower slowly for a two-count, descending below parallel (upper legs go lower than the floor line).
- Drive upward, squeezing the quads, but stop just before full lockout to keep tension.
- Breathe properly:
- Inhale during the lowering (eccentric) phase
- Exhale during the upward (concentric) phase
Tips for Better Results
- Use deep, controlled breathing to power through heavy sets.
- Play loud music if it helps push you mentally.
- Train with intensity but always maintain form.
What to Watch Out For
- Avoid rounding your back — this puts pressure on the spine.
- Don’t let your knees cave inward — keep them in line with your toes.
- Never sacrifice depth for heavier weight — ideally do deep and controlled.
Mastering the squat means building a foundation of strength, symmetry, and size. Include it regularly in your leg focused workout split, and your legs will thank you — eventually.
Bodybuilder Leg Workout #2: Walking Lunges
Though often seen as more of a shaping movement, walking lunges are unsurpassed when it comes to promoting quad and hamstring separation. However, with the right form and execution, they can also serve as a powerful quad and glute builder.
Walking lunges deserve a permanent spot in your leg focused workout split, not just for aesthetics, but for building strength and muscular control.
How to Perform Walking Lunges for Growth
Whether using a barbell or a pair of dumbbells, form is key. To fully activate your quads and glutes:
- Step forward deeply, ensuring your front knee is above your ankle.
- Lower into a full lunge, dropping your back knee close to the ground.
- Drive up powerfully, returning to standing before taking the next step.
- Repeat with the opposite leg, keeping constant motion.
Tips to Maximize Effectiveness
- Slow down – A slower pace increases time under tension.
- Exaggerate each step – This enhances range of motion and full muscle recruitment.
- Stay low throughout – Avoid standing fully upright between reps.
- Avoid rest between steps – Continuous motion keeps muscular tension high.
What to Avoid
- Don’t allow your front knee to push past your toes — this strains the joint.
- Avoid leaning forward — keep your torso upright and stable.
- Don’t rush — quick reps reduce effectiveness and increase injury risk.
By integrating walking lunges into your leg focused workout split, you’ll not only carve out detailed muscle separation, but also build deep strength and control throughout the lower body.
Bodybuilder Leg Workout #3: Leg Extensions
While often categorized as a leg workout for mass, the leg extension remains the most effective movement for isolating all four quadriceps muscles. It's a staple in any well-structured leg focused workout split, especially for those aiming to maximize size and definition.
Why Leg Extensions Matter
Despite being a machine-based movement, leg extensions are:
- Highly effective for isolation
- Brutally intense when done correctly
- Excellent for finishing off the quads after compound lifts
The accumulation of lactic acid and the burning sensation during the final reps are clear indicators that your muscles are being pushed into a growth zone.
How to Perform Leg Extensions for Maximum Growth
- Set the machine so your knees align with the pivot point.
- Use 60–80% of your 1RM for 8–12 controlled reps.
- Extend the legs to near-full lockout, focusing on squeezing the quads.
- Lower the weight slowly, stretching the muscles under tension.
Tips for Better Results
- Pause at the top for 1–2 seconds to maximize contraction.
- Control the negative (lowering) to prolong tension.
- Use single-leg variations to correct imbalances and increase intensity.
- Perform as a finisher after squats and lunges for full quad fatigue.
What to Avoid
- Don’t use excessive momentum — keep the movement slow and controlled.
- Avoid locking out forcefully — this can strain the knee joint.
- Don’t skip this “machine” movement — it has a unique role in isolation.
Add leg extensions to your leg focused workout split and watch your quads respond with greater definition, strength, and volume.
Leg Focused Workout Split for Building Hamstrings
Viewed from the side and back, the hamstring muscles must be clearly visible to lend thickness and width to the posterior thighs. Unfortunately, many physique athletes limit hamstring training to just a couple of sets of leg curls after their more intensive squat workouts.
In the accompanying program, hamstrings must receive equal emphasis and be trained just as hard as the larger quads.
The hamstrings consist of three posterior thigh muscles, which contract six tendons:
- Semitendinosus (outer region)
- Semimembranosus (inner region)
- Biceps femoris (medial)
These hamstring tendons enable the muscles to control flexion at the knee joint and, working together with the glutes, extension at the hip.
Because hamstrings enable forward propulsion and transfer power between the hip and knee joints, they are essential for:
- Ensuring stability
- Maintaining safety
- Maximizing performance during squats and any activity recruiting upper leg muscles
The high incidence of hamstring injuries among diverse athletes highlights just how critical this muscle group is for activities requiring explosive power.
Leg Workout for Bodybuilding #1: Standing Single Leg Curls
The standing one-legged curl is a powerful exercise for isolating and fully developing the hamstring muscles. It’s a perfect addition to any leg focused workout split, especially if you want to address muscle imbalances and maximize hamstring growth.
Why Standing One-Legged Curls Matter
- Forces the hamstrings to work harder against gravity compared to lying curls
- Encourages controlled movement for greater muscle tension
- Provides a stronger growth stimulus through continuous tension
- Helps correct side-to-side strength imbalances
How to Perform Standing One-Legged Curls for Maximum Growth
- Position yourself on the curl machine, focusing on one leg at a time.
- Curl the weight fully to achieve maximum hamstring contraction.
- Slowly lower the weight back down, maintaining tension throughout the movement.
- Avoid resting between reps to keep constant muscle engagement.
Tips for Better Results
- Focus on slow and controlled movements, especially on the lowering phase.
- Maintain muscle tension at all times; don’t let the weight drop quickly.
- Use this exercise as part of your leg focused workout split for balanced hamstring development.
- Combine with other hamstring builders like walking lunges or kettlebell deadlifts.
What to Avoid
- ● Don’t rush through reps or use momentum.
- ● Avoid letting the weight rest fully between reps, which reduces tension.
- ● Don’t neglect unilateral work if you have side strength imbalances.
Add standing one-legged curls to your leg focused workout split to build stronger, thicker hamstrings and improve overall lower body power and stability.
Leg Workout for Bodybuilding #2: Deadlifts
Deadlifts are a powerhouse leg workout primarily aimed at building mass and strength. They subject the hamstrings to serious overload by allowing you to handle heavy weights, making them essential for developing thick, powerful legs.
Why Deadlifts Matter
- Provide intense hamstring overload for maximal muscle growth
- Develop the glutes, improving the glute/hamstring connection
- Enhance overall posterior chain strength and power
- Support better stability and performance in other leg exercises
How to Perform Deadlifts for Maximum Growth
- Start standing with knees slightly bent and hold a barbell with an overhand or mixed grip.
- Hinge at the hips, bending the upper body forward while keeping the head up and shoulders back.
- Keep the knees slightly bent throughout the movement to maintain hamstring engagement.
- Use hamstring and glute strength to pull the barbell back to the starting position, standing fully upright.
Tips for Better Results
- Maintain a neutral spine to avoid injury.
- Control the descent of the barbell with steady, slow movement.
- Focus on using hamstrings and glutes to power the lift, not just the lower back.
- Warm up properly to handle heavy loads safely.
What to Avoid
- Don’t lock the knees or straighten them too early during the lift.
- Avoid rounding your back or letting your head drop.
- Don’t use excessive momentum; keep the movement controlled and focused.
Add deadlifts to your leg workout split to build massive hamstrings and glutes while boosting overall leg strength and muscle mass.
Leg Focused Workout Split for Building Calves
The calves, one of the most stubborn muscle groups to develop, consist of two major muscles:
- Gastrocnemius: The upper, diamond-shaped portion that forms the bulk of the calf
- Soleus: A flatter, longer muscle positioned beneath the gastrocnemius, lower on the leg
Some people naturally have massive, shapely calves without training, while others struggle for years with minimal growth despite various training methods. Unlike most muscles that respond best to 8–12 reps, calves often require higher rep ranges—but heavy weights and lower reps also contribute to growth. A mix of both rep ranges is usually ideal.
Prioritizing calves in your training is essential. Neglecting them is a common mistake because:
- Small calves are noticeable from every angle—front, side, and back—diminishing an otherwise impressive physique.
- Strong calves improve stability during heavy squats and lunges.
- Well-developed calves support building bigger and stronger quadriceps and hamstrings.
Give your calves the attention they deserve to enhance both your appearance and lower body performance.
Leg Workout #1: Standing Calf Raise
The king of calf exercises, the standing calf raise, is a staple in any leg workout focused on building size and definition. Whether performed one-legged on a dedicated machine, a block, or even stairs, this movement is unparalleled in its ability to add serious mass to the calves.
Why Standing Calf Raises Matter
- The most effective exercise for calf hypertrophy
- Targets both the gastrocnemius and soleus muscles
- Builds thickness and definition in the lower leg
- Can be easily modified to increase difficulty and volume
How to Perform Standing Calf Raises for Maximum Growth
- Stand on a platform about shoulder-width apart or slightly wider.
- Lower your heels slowly while keeping your toes flat on the platform until you feel a full stretch in your calves (about 2-4 inches below the platform).
- Without pausing, push up onto the balls of your feet, flexing your calves fully at the top.
- Slowly lower back down, maintaining control throughout the movement.
Tips for Better Results
- Perform single-leg raises to increase intensity and correct imbalances.
- Pause briefly at the top to maximize the contraction.
- Control the eccentric (lowering) phase for better muscle stimulation.
- Use added weight or resistance bands to progressively overload.
What to Avoid
- Don’t bounce or use momentum—keep the movement smooth and controlled.
- Avoid letting your heels drop too low to prevent strain.
- Don’t rush the reps; quality over quantity wins here.
Incorporate standing calf raises into your leg workout routine to build powerful, well-defined calves that stand out.
Leg Workout #2: Seated Calf Raise
While standing calf raises build impressive size, full calf development requires focusing on the soleus muscle, which lies beneath the gastrocnemius. The seated calf raise is the most effective exercise for isolating and growing the soleus.
Why Seated Calf Raises Matter
- Specifically targets the soleus muscle for balanced calf growth
- Complements standing calf raises for complete calf development
- Essential for building calf thickness and endurance
How to Perform Seated Calf Raises for Maximum Growth
- Sit on the machine with the pads resting on the tops of your quads and toes positioned firmly across the platform.
- Lower your heels slowly in a controlled manner until a full stretch is felt in the calves.
- Squeeze your calf muscles, flexing fully at the top of the movement.
- Slowly return to the starting position while maintaining tension.
Tips for Better Results
- Control both lowering and lifting phases for maximum muscle engagement.
- Perform higher reps (12–20) to target the endurance-based soleus effectively.
- Incorporate pauses at the peak contraction to increase intensity.
- Combine with standing calf raises for full calf development.
What to Avoid
- Don’t let the heels drop too fast or too far to avoid overstretching.
- Avoid bouncing or using momentum—keep movements smooth and deliberate.
- Don’t neglect seated raises if you want balanced, well-rounded calves.
Add seated calf raises to your leg routine to target the soleus and complete your calf muscle development for powerful, defined lower legs.
Leg Specialization Plan
Note: select a weight (based on your one rep max) where absolute muscle failure is reached on the final rep of each set, so much so that you may require the assistance of a partner to help you achieve it. Below are some examples for a leg day routine. s/w = Superset with
Monday: Bodybuilder Leg Workout Routine Day 1
- Squats (medium-width stance): 1 set of 20-30
- Squats (wide stance) s/w Leg Extensions: 2 sets of 10-12 (for each movement)
- Squats (narrow stance) s/w Leg Extensions: 2 sets of 10-12 (for each movement)
- Walking Lunges (with dumbbells): 4 sets of 8-12 (each leg)
- Standing Single Leg Curl: 4 sets of 8-12 (each leg)
- Deadlift: 4 sets of 8-12
- Standing Calf Raise: 2 sets of 20-25
- Standing Calf Raise s/w Seated Calf Raise: 4 sets of 10-15 (for each movement)
Tuesday: Chest & Triceps
Program of choice
Wednesday: Off
Thursday: Back & Biceps
Program of choice
Friday: Bodybuilder Leg Workout Routine Day 2
- Deadlift: 2 sets of 8-12
- Deadlifts s/w Standing Single Leg Curl: 2 sets of 8-12
- Standing Single Leg Curl: 2 sets of 8-12
- Standing Calf Raises s/w Seated Calf Raises: 4 sets of 15-20 (for each movement)
- Squats (medium-width stance): 4 sets of 8-12
- Squats (wide stance): 2 sets of 8-12
- Walking lunges (with barbell) s/w Leg Extensions: 4 sets of 8-12 (for each movement)
Saturday: Shoulders & Abs
Program of choice
Sunday: Off
Recommended Supplements for Your Leg Focused Workout Split
When it comes to building massive, well-defined legs, consistent training is crucial — but smart supplementation can take your gains to the next level. To support muscle growth, improve recovery, and maximize performance throughout your leg-focused workout split, consider incorporating premium supplements:
- Creatine Monohydrate – boosts strength and power output, helping you push heavier loads during squats, deadlifts, and leg extensions.
- Whey Protein Isolate – delivers fast-absorbing, high-quality protein to repair and build muscle tissue after intense leg training sessions.
- BCAAs (Branched-Chain Amino Acids) – reduce muscle soreness and accelerate recovery, so you can train harder and more frequently.
- L-Citrulline – enhances blood flow and muscle pumps, supporting endurance and nutrient delivery during demanding workouts.
- Beta-Alanine – helps buffer lactic acid buildup, delaying muscle fatigue and letting you squeeze out those last reps.
Combining these supplements with your targeted leg exercises will ensure you’re fueling your body properly to grow thicker quads, powerful hamstrings, and well-rounded calves.
