To build big legs without building your butt, incorporate compound exercises into your workout routine. According to "Muscle and Strength" magazine, compound exercises involve at least one joint and one muscle group and help build big muscles. Examples of compound exercises include squats, lunges and deadlifts. Incorporate exercises that focus strictly on your leg muscles, including your hamstrings, quadriceps and calves, into your workout routine. To prevent overtraining or overuse injuries, schedule at least one day of rest in your weekly workout routine.
Step 1
Use the leg extension machine to strengthen your quadriceps. Select the desired amount of weight before using the machine. Perform two sets of 15.
Step 2
Grab a barbell and add the desired amount of weight. Stand with your feet at shoulder-width apart and grab the barbell with your palms facing towards the ceiling. Lift the barbell up so that it is in front of your hamstrings and just above your knee. Hold the position for a few seconds then lower the barbell down just past your knees while hinging forward at the hips. Hold this position for a few seconds then slowly raise the bar back up using your heels for support. Perform the sequence 10 times, then do four reps.
Step 3
Perform lying leg curls on the hamstring curl machine. Choose the desired amount of weight and perform 10 to 12 reps, or until you reach the point of muscle failure. Reduce the amount of weight by 10 or so pounds then perform another 10 to 12 reps, or until you reach muscle failure. Repeat this process two more times, dropping 10 or so pounds after each set. Do not rest in between sets. Complete the amount of desired reps.
Step 4
Complete three sets of 10 standing calf raises. Stand and face about one arm's length away from the wall. Lift your heels off the ground, placing your weight on the balls of your feet. Hold this position for a few seconds then lower your heels back down. To make the exercise more challenging, perform the exercise on one leg.
Step 5
Do lateral hurdle runs. Stand in an athletic stance with your arms bent at your sides, knees slightly bent and your feet slightly wider than hip-width apart. Imagine that there are small hurdles laid out on your right side. Push off with your left foot and move laterally to the right, kicking your knees up and moving with force. Once you've completed 10 steps, return back to the other direction. Repeat for three sets of 10.
Tips and Warnings
- Always maintain proper form when performing exercises. Lack of proper form may result in serious injuries as well as muscular imbalances. Prevent overuse injuries by gradually increasing the time and intensity of your strength training workouts as well as focusing on different groups of muscles on different days of the week.
- Overtraining increases the risk of injuries as well as serious health ailments such as chronic pain and fatigue, elevated heart rate, inability to fall asleep and decreased performance. Always schedule a day or two of complete rest in your weekly workout routine.
Things You'll Need
- Barbell
- Leg extension machine
- Lying leg curl machine
References
- Muscle and Strength: Compound Exercises Only Workout
- Real Weight Training: Big Compound Exercises Everyone Should Do!
- American Council on Exercise: Standing Calf Raises
- American Council on Exercise: Lateral Hurdle Run
- Bodybuilding; Building Massive Legs; Marie Rochat; April 2004
- MayoClinic.com: Overuse Injury: How to Prevent Training Injuries
- American Council on Exercise: Top 10 Signs You're Overtraining
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