The major muscles in the lower body are the glutes, quadriceps, hamstrings and calves. The glutes are in the butt and the quads, hamstrings and calves are the leg muscles. By building bigger leg muscles, you will not only improve your strength and appearance, but you will also improve your functional ability with daily tasks. This plan of attack takes discipline and the right diet and exercise habits.
Step 1
Increase your calories and eat muscle-building foods. Track your calories for five days, add the totals together and divide by five to get your average. Add 500 calories to this and make that your new total. This will give you plenty of fuel to build muscle. Make sure to eat foods that are beneficial to muscle growth as well, such as lean meats, fish, beans, whole grains, nuts, seeds, low-fat dairy products, fruits, vegetables and oils.
Step 2
Execute compound exercises for the bulk of your routines. Compound exercises work more than one muscle at a time, which leads to a maximal amount of muscle fiber recruitment and fast gains in size and strength. Take the barbell squat, for example. This exercise works the glutes, quadriceps, hamstrings and hips all at the same time. Include other compound exercises such as dead lifts, leg presses, lunges and stiff leg dead lifts into your routines. Save isolation exercises such as leg extensions, hamstring curls and calf raises for the end of your workouts.
Step 3
Lift the heaviest weights you can handle with all of your exercises. The only way you build big muscles is by moving big weights. Have a spotter on hand to help you whenever possible.
Step 4
Use proper form with your exercises. Lower the weights slowly, stay in control throughout your exercises and use a full range of motion. Take stationary lunges, for example. Stand with your feet in a split stance, hold dumbbells at your sides and lower yourself toward the floor slowly by bending your knees. Stop when both knees bend to 90 degrees, rise back up and repeat. Keep your back straight and core tight throughout and do not let your back knee touch the floor.
Step 5
Perform enough work to get a favorable result. Perform eight to 12 reps and three to five sets of your exercises. Take 45- to 60-second rest breaks in between your sets.
Step 6
Rest your legs to allow them to grow. Take two full days off in between your workouts. Working your legs every day will lead to overtraining and will increase your chances of getting injured. Also make sure to get plenty of sleep. Depriving your body of sleep will compromise your gains and will cause lethargy during your workouts. Adults typically need seven to nine hours of sleep a night, according to the Centers for Disease Control and Prevention.
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