Muscles grow only if you give them a stimulus, recovery period and proper nutrition to repair damaged tissues and replenish nutrients to cells. There are many ways to increase the size of your legs, but to do so, you must have a strong and stable trunk, spine and hips because they are the sources of your strength and power.
Although typical leg machines can help you gain size in your legs, they do very little to build strength in your core. Also, many people find these isolated exercises dull after a few weeks. However, there are some exercises you can do that will help you get a stronger core and bigger legs, and have fun doing it.
Step 1
Stand with your feet shoulder-width apart and your toes pointing forward with a barbell over your shoulders. Inhale and lower your hips just past the back of your knees while keeping your spine tall. Then, exhale and return to the start position.
Do 10 to 12 reps for three sets. If you cannot do the reps, use less weight. If you can do more than 12 easily, add more weight. (These factors apply to all the exercises, except the jumping and step-up exercises.)
Step 2
Stand with your feet together while holding two dumbbells or kettlebells (10 to 30 lb.). Step forward with your left leg and lunge down while extending your right hip. Keep your spine tall and right buttocks slightly contracted. Pull yourself back to start position, but do not hunch or shrug your shoulders as you return to the start position. Use your abdominals to stabilize your body as you come up. Perform 10 to 12 reps for two to three sets per side.
Step 3
Place two orange cones about 50 yards apart on a track or turf. Sprint from one cone to the other cone as fast as you can. Stop briefly at the end and sprint back to the start position; this is considered one lap. Perform three to five laps for three sets with a two-minute break between sets. Remember to pump your arms quickly as your run.
Increase the distance by 5 yards (up to 100 yards) once you become proficient in sprinting at a certain distance.
Step 4
Stack a set of aerobic steps to about slightly above your knee's height. Jump on top of the step, pause for a second, and jump down near the step. Bend your knees when you land, and keep your knees and toes pointing forward. Keep your spine neutral at all times. Do six to10 jumps for three to four sets. Adjust the height of the steps if you find certain heights too easy or difficult.
Step 5
Consume a nutrient-dense snack rich in carbohydrates and protein within 30 minutes after a workout, such as a 12-oz. fruit smoothie with protein powder or a protein bar and fruit. Consult with a dietitian to set up a meal plan to meet your needs.
Take one or two days off from training your lower body. On your "off" days, perform upper body exercises and restorative exercises, such as walking, swimming and yoga. Be sure to stretch often after each workout.
Things You'll Need
- Barbell
- Dumbbells or kettlebells
- Two orange cones
- Aerobic stackable steps
References
- "Essentials of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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