Building Epic, Unforgettable Muscular Legs



Video taken from the channel: growingannanas


Build Athletic, Muscular & Defined Legs (Lower-body Calisthenics Part 1) [E 01]

Video taken from the channel: Bodyweight Muscle



Video taken from the channel: Massy Arias


9-Minute Home Workout for Strong Legs Without Weights

Video taken from the channel: BRIGHT SIDE



Video taken from the channel: Hanna Öberg



Video taken from the channel: Obi Vincent



Video taken from the channel: RAIDEN ϟ MOTIVATION

What is the best exercise to build legs? This is a rather straight forward question and answer: Squats, plain and simple. Just regular good old squats. One of the best overall bodybuilding and strength exercises, it also contributes to your muscular development in the core region in addition to putting heavy pressure on the legs.

To build leg muscles, exercise 2-3 times a week for 30 minutes at a time, with at least 1 day of rest between workouts. When you work out, focus on weight training, and do deadlifts, squats, and calf raises to build your leg muscles. The leg lunge is a safe and effective method of working the legs.

Hold a dumbbell in each hand with your palms facing toward your body. Step forward with your arms at. Building powerful, muscular legs is TOUGH. Accept it. Accepting that leg workouts are tough somehow makes them doable.

Most people would rather spend worthless hours on leg presses and leg extensions than work the squats and deadlifts. Don’t be one of them. They will look year after year!Time under load, and slow, controlled eccentric movement is what builds muscle, which makes this way of using the leg press (or any machine) the ultimate path to new growth in your legs!

So, lift with intent. 5) One And A Half Rep Machine Hack Squats. An old idea, but still a killer. Learn how to pack on slabs of muscle to your glutes, quads, hamstrings, and calves. You’ll transform your legs and your entire body.

When you do a heavy, intense leg workout your growth hormone spikes. Thus creating an anabolic environment, which equals muscle growth throughout your whole body. Because you can add several pounds of muscle to. Start seated in legs press with feet at hip width and knees at 90°. Press upward, and release stops to begin exercise.

Then take a three-count to lower plate until knees are back at 90°. Drive upward through your heels until legs are at full extension. The squat is compound movement which involves the muscles in the upper thigh, the abdominals, and the lower back. When performed with correct form, this exercise builds mass and strength in the thighs.

Heavy squats with correct form. 1. For a period of 2-4 weeks, train your calves on a daily basis before returning to your normal program. Use about 4-6 sets per workout, doing a different exercise each day.


List of related literature:

You have to use heavy weights and sufficient volume of training that you stress the fibers involved and exhaust the endurance capacity of the leg muscles.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Over time we can build up incredible leg strength and muscle mass, transforming our ability as well as our appearance.

“From the Garden to the City: The Redeeming and Corrupting Power of Technology” by John Dyer
from From the Garden to the City: The Redeeming and Corrupting Power of Technology
by John Dyer
Kregel Publications, 2011

Pay particular attention to quadriceps, hamstrings, and calf muscles.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Many general endurance sports do this by focusing on the large muscles of the legs.

“Performance Rock Climbing” by Dale Goddard, Udo Neumann
from Performance Rock Climbing
by Dale Goddard, Udo Neumann
Stackpole Books, 1993

If you want to enter physique competition, you’ll never win any big titles without having the balanced physique a good pair of legs gives you.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Both approaches required a lot of leg muscle and both approaches required tremendous wind as well as a lot of stamina.

“The Itinerant Slave” by Jacque Aaronsen
from The Itinerant Slave
by Jacque Aaronsen
Xlibris US, 2001

Exercises such as gluteal and quadriceps muscle sets (isometrics) and ankle circling and calf pumping promote muscle strength, increase venous return, and prevent stasis.

“All-in-One Nursing Care Planning Resource: Medical-Surgical, Pediatric, Maternity, and Psychiatric-Mental Health” by Pamela L. Swearingen
from All-in-One Nursing Care Planning Resource: Medical-Surgical, Pediatric, Maternity, and Psychiatric-Mental Health
by Pamela L. Swearingen
Elsevier Health Sciences, 2015

Legs (including calves) Let’s go over each one by one, learning the anatomy first, followed by the best exercises for developing each.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

During these days I did a great deal of bicycle riding, developing big calf muscles on both legs.

“The Autobiography of Herbert W. Armstrong” by Herbert W. Armstrong, Philadelphia Church of God
from The Autobiography of Herbert W. Armstrong
by Herbert W. Armstrong, Philadelphia Church of God
Ambassador College Press, 1973

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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    QUITTING IS NOT! #LegDay #RaidenMotivation

  • Has anyone used the Episoketren System to improve your soccer skills? Simply do a search engine search. On there you’ll discover an awesome guidelines about how you can increase your soccer technique. Why don’t you give it a chance? maybe it will work for you too.

  • Hey girl awesome more like those ones are the best wicked you rock keep t up dream to train with you wish as personal trainer check my insta marykay&chiko

  • Monday legs, glutes, back, biceps, forearms
    Tuesday chest, shoulders, triceps, traps, abs
    Wednesday rest
    Thursday legs, glutes, back, biceps, forearms
    Friday chest, shoulders, triceps, traps, abs
    Saturday 20-30 minutes HIIT rowing machine (cheat meal day workout) after final meal.
    Sunday rest

    5 days a week workout plan i always warm up with an light calm walk in the morning remember EAT enough/healthy AND rest enough AND do not be too much active outside the gym

  • Hey! I discovered your workouts today and I’ve just finished this one and the only thing I’m able to say is: I CAN’T BREATHE and for sure I also can’t move my legs but THANKS! I’m super happy that I found you:)

  • Îmi place foarte mult culturismul dar mulți spun ca nu m-am născut pentru asa ceva, dar eu o sa le demonstrez ca nimic nui imposibil, aceste cuvinte mau motivat și mai mult��������������������

  • Love the latest YouTube workout massy!! Thank you so much.. just wish we didn’t have to see all the people in the background lol.its a distraction.

  • Hmmm…i dont want bulk leg like thiss…i prefer leg like ronaldo… and other sprinter athlete.. lean and the most important is explosive and agile..

  • Great Video clip! Excuse me for chiming in, I am interested in your initial thoughts. Have you heard about Chireetler Amazing Butt Rule (should be on google have a look)? It is a good exclusive guide for learning a simple solution to get an amazing looking body minus the normal expense. Ive heard some unbelievable things about it and my friend Sam after a lifetime of fighting got great results with it.

  • Needed inspiration and motivation to start building muscle again. Thanks for tips! Need to get some muscle on these pencil legs!

  • I’ve never done banded Kettlebell Swings, believe it or not. You would think as a trainer myself, I would have thought of that exercise already��‍♂️

    Thanks so much for the inspiration Obi!����

    You just earned yourself a new subscriber����

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  • It helps when you naturally have big legs as a frame to start with. Not discrediting him because I’m about to follow this routine, but I’d like to see how his legs looked when he first started working out seriously.

  • I love following your workouts! I’m a beginner but I definitely see results when I use your workouts in The gym!! They are never boring thats for sure

  • I think I have to reduce every warmup exercise to the half of the reps you recommend because if I do all this I’m not able to push any plates

  • Great to see you working out at a budget gym too. It makes your gains seem achievable to smaller men. Thanks. Please list your track list.

  • Has anyone tried Episoketren System? (just google it) We have noticed numerous awesome things about this popular training program.

  • Legs are no joke it is suqper benifical for ur mental health it will man u up even tho the hormone elevation is temporary, it takes super balls to squat it will help u alot in sports too, i didnt use to train hard enough on legs and also skipped alot i was a p…. i go for heavy i dont have many option so i just have a bar and enough wieghts to squat during lockdown and i go super heavy it i shakes my whole system up leg day so painfull dont look for other ways there no shortcut and u cant avoid squating all the mr olampias out there huge respect i cant imagine what they go through

  • I improvised on this instructions during lockdown and it is fucking effective af. Always love your instructions bro detailed and simple. ������������

  • Im bored of calculating calories intake and BMI. NextLevelDiet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.

  • You definitely have some interesting non-traditional leg workout… But you have your legs that prove the results. I would definitely try them! Surf’s Up! ������‍♂️

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  • Dear Obi when is the Royal Docks opening I think it would be good to get a few classes in the help me with my own workout at home thanks

  • Great video, do you have any leg exercises for someone with bad knees. I’m a male close to 50 years old and I can’t do aquats. I’m a little underweight for my height. Cheers

  • Big Legs benefits:
    -Less probability of getting injured
    -You look more manly
    -You look more attractive
    -More endurance to your daily routine

  • Wow that was a tough workout, I really pushed myself through it. Quads are absolutely pumped and fatigued. I love having big muscular legs…. this workout will def get you there in time! Thanks girl! ������

  • Never follow a routine from a black woman and of all things black woman with wigs. You just copy exercises from others and show the on your channel. How lame.

  • Hi I started working out 5 days a week how many days you recommend to do legs. Should I alternate the days with arms and abs? Sorry if it sound stupid the question

  • I always thought that stationary lunges off a box step gave you a deeper ROM which targets the glutes??? To Target quads a shorter ROM on the ground would be better don’t u think???

  • Great workout but the loud music was not. Not that I didn’t like it but it was competing with your instruction. You can tell you had to speak louder �� gym looked empty you should have asked to lower music.

  • I love your exercises! But I wish I could see your full form and have the camera man stand a little back to see you from head to toe. Thank you:)

  • Fantastic stuff. Do you have a really good work out to tone up from the side of the rib cage down to the hip bone… I think that includes lateral obliques and serratus.��

  • Ok so I almost diedddddddd…that looked a lot easier than it actually was. I would have loved a cool down and stretch at the end. Omggggggg I am drencheddddd ������������

  • Hanna, your advice is excellent, and I love your cheerful personality, but as soon as you were in the gym, that rap music is awful. And the music after is just too loud. Could you please delete the music?

  • I desperately want to both strengthen and develop my quads. Although they are very solid, my thighs are only 21 inches in circumference, and get no larger when tenced. My wife, who is 7 inches shorter than me, has thighs that measure 23 inches when relaxed and 24.5 when tended. Her legs are also a lot stronger than mine. I feel puny next to her, and just want better legs!

  • I did the heel elevate squats today and it was as if my quads grew in seconds lol. Its a super effective workout and you feel every bit of it, i did it with 10 measly little pounds and it was hard so the key is progression. Thanks Hannah!

  • I did this workout with medium weight dumbbells yesterday and it is the first time since starting at home workouts for quarantine that I actually felt my quads!!!

  • I have to say I love You accent Hanna! I just love how you say feets! So cute! lol Killer Workout too. might be able to do a couple at home while the gym is closed. Don’t think my dumbells are heavy enough though:(

  • Praise Jesus, lovely video ��

    Please repent and trust in Jesus, He will save you. We need to repent and give our lives to Christ in order to enter into the Kingdom of heaven. Please don’t wait for tomorrow. Today is the day of salvation. I care about your eternal soul. ��

  • Love the video! So informative! I do wish your videographer would stay still when youre doing an exercise and back enough for your full stance (your feet) to be in frame, I was questioning what the stance for each workout was multiple times. Thanks!

  • I would hate to train at that gym with the loud crappy music blaring from the speakers like that. The only sounds that should be heard in a gym are plates rattling against each other and the occasional grunts from the efforts being made. Nothing is wrong with music. I personally find it too distracting but I understand that other people enjoy it when they workout. Just bring headphones if you need to listen to some beat in order to push yourself that’s all.

  • Guys u have a good tip for squats: squeeze your butt once you push up from each squat to further engage your glutes. You got this.

  • Yo Bodyweight brothas and sistas!
    I finally finished my first new episode (btw there’s also an epic jungle scene in it:D )! This new type of content is taking some extra time to produce but I’m finally figuring out a format that I like (and hopefully so will you) and that I’ll slowly learn to pump out a bit faster.
    Let me know what you think and share away!

  • Nice video brotha! I can now make my lower body even bigger!! ��
    A silly question though..
    Are you still taking your bath with full cold water? (Because I see a lot of Paleo Life scenes �� )