To gain muscle mass in your legs, you need to use exercises that target the large muscle groups of the legs, primarily the quadriceps muscle group, the hamstrings muscle group and the calf muscle group. Deadlifts and parallel squats are exercises that target all three muscle groups when performed correctly. The key to using these exercises successfully is using appropriate weight and proper technique.
Deadlift
Step 1
Stand in the center of the hex bar with your feet inside shoulder-width, next to each other. You upper body should be fully upright. Your arms should be hanging comfortably beside your thighs.
Step 2
Keeping your feet flat on the floor, lower your hips to a point that you can grasp the hex bar handles with each hand, in a neutral grip. Make sure your head is looking forward and your back is arched.
Step 3
From the lowered position, while holding the hex bar handles, return to the standing position to complete the first repetition. Keep your back arched during the lift. Your shoulders should move upward before your hips rise. By moving in this manner, you will force your legs to lift the weight. Make sure you do not bend your elbows to lift the bar.
Step 4
Briefly pause before lowering the hex bar back to the floor by dropping your hips to a point that the weight on the hex bar almost touches the floor.
Step 5
As soon as the weight is near the floor, immediately return to the standing position to complete the second repetition.
Step 6
Repeat the movement for eight to 10 repetitions over two to three sets as part of your training routine.
Parallel Squats
Step 1
Stand upright with your feet slightly wider than shoulder-width, with your toes slightly pointed out. Your knees should be slightly flexed while your back is arched and chest is expanded. The barbell should be supported evenly across the back of your shoulders, with your hands holding the barbell outside of your shoulders.
Step 2
Slowly drop your hips to a depth that your thighs become parallel to the floor. Your upper body should stay upright, with your back arched and chest expanded. Your head should still be looking forward.
Step 3
Pause before driving your feet into the ground and returning to a standing position by extending your knees and contracting your quadriceps. Make sure you are not simply moving your back in an upward movement to lift the weight.
Step 4
Once back in the standing position, repeat the movement sequence for eight to 10 repetitions over two to three sets as part of your training routine.
Tips and Warnings
- Always start with lighter weight and progress to heavier weight once you are accustomed to the exercises. Always move the weight in slow, controlled movements. Manipulate your repetitions and sets to increase the difficulty of your training. When performing parallel squats, use a manta ray on the barbell to reduce the discomfort of the bar on your shoulders. Once you are able to perform the exercises for eight to 10 repetitions over two to three sets, increase your resistance.
- Always consult a doctor before beginning a new training routine to ensure your safety. Always use a spotter when performing the parallel squat to reduce the risk of injury. Do not lower your thighs lower than parallel to the floor to reduce the risk of injury. Make sure you are not lifting the weight with your back. Keep your back arched throughout the entire exercise to avoid unnecessary strain on your lower back and reduce the risk of injury.
Things You'll Need
- Weighted hex bar
- Weighted barbell
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "NSCA's Strength and Conditioning Journal"; Exploring the Deadlift; Stephen Bird, PhD, CSCS and Benjamin Barrington-Higgs; April 2010
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