How to Get Bigger Legs: A Guide for Men in 2023

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how to get bigger legs men

Effective Exercises for Building Bigger Leg Muscles in Men


The squat is a fundamental exercise for building bigger leg muscles. It primarily targets the quadriceps, hamstrings, and glutes. To perform a squat, stand with your feet shoulder-width apart and lower your body by bending at the knees and hips. Keep your chest up and back straight as you descend. Push through your heels to return to the starting position.

Other variations of the squat, such as front squats and goblet squats, can also be effective in targeting different muscle groups within the legs. Incorporating different types of squats into your routine can help stimulate muscle growth throughout the entire leg area.


Lunges are another effective exercise for building bigger leg muscles. They target the quadriceps, hamstrings, glutes, and calves. To perform a lunge, take a step forward with one foot while keeping your upper body straight. Lower your body until both knees are bent at 90-degree angles. Push through your front heel to return to the starting position.

Variations of lunges, such as walking lunges or reverse lunges, can provide additional challenges and target different muscle groups within the legs. Adding lunges to your leg workout routine can help improve overall leg strength and size.

List of Effective Leg Exercises:

  • Squats
  • Lunges
  • Deadlifts
  • Leg press
  • Calf raises
  • Step-ups
  • Leg extensions
  • Hamstring curls

How Often Should You Train Your Legs for Significant Muscle Growth?

Frequency of Leg Training

In order to achieve significant muscle growth in your legs, it is important to train them with the right frequency. Generally, it is recommended to train your legs at least twice a week. This allows for enough stimulus and recovery time for muscle growth. However, the exact frequency may vary depending on individual factors such as training experience, genetics, and overall recovery ability.

Variety in Training

It is also crucial to incorporate variety into your leg training routine. This can be achieved by alternating between different exercises, rep ranges, and training intensities. By constantly challenging your muscles with new stimuli, you can promote continuous growth and prevent plateaus.

Dietary Recommendations to Support Leg Muscle Growth in Men

Protein Intake

To support leg muscle growth in men, it is essential to consume an adequate amount of protein. Aim for a daily protein intake of around 1-1.5 grams per pound of body weight. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources like tofu and tempeh.

Carbohydrates and Fats

In addition to protein, carbohydrates and fats are also important for fueling leg muscle growth. Carbohydrates provide energy for intense workouts and aid in glycogen replenishment post-workout. Opt for complex carbohydrates such as whole grains, fruits, vegetables, and legumes. Healthy fats from sources like avocados, nuts, seeds, and olive oil help support hormone production and overall muscle function.

The Importance of Incorporating Compound Exercises into Your Leg Workout Routine

Benefits of Compound Exercises

When aiming for leg muscle growth, incorporating compound exercises into your workout routine is crucial. Compound exercises involve multiple muscle groups and joints, allowing you to lift heavier weights and stimulate more muscle fibers. This leads to greater overall leg development and strength gains.

Examples of Compound Leg Exercises

  • Squats: Squats are a fundamental compound exercise that targets the quadriceps, hamstrings, glutes, and calves.
  • Deadlifts: Deadlifts primarily work the posterior chain muscles including the hamstrings, glutes, and lower back.
  • Lunges: Lunges engage the quadriceps, hamstrings, glutes, and calves while also improving balance and stability.
  • Leg Press: The leg press machine allows you to target the entire lower body with heavy loads.

Advanced Training Techniques to Increase Leg Size in Men

Drop Sets

A drop set is a technique where you perform an exercise until failure or near-failure, then immediately reduce the weight and continue for additional repetitions. This intensifies the workout by fatiguing different muscle fibers and promoting muscle growth.


Incorporating supersets into your leg training can help increase muscle size. A superset involves performing two exercises back-to-back without rest. For example, pairing squats with lunges or leg extensions with hamstring curls challenges your muscles from different angles and increases overall intensity.

Supplements That Aid in Promoting Leg Muscle Growth for Men

Creatine Monohydrate

Creatine monohydrate is a popular supplement that has been shown to enhance muscle strength and size. It helps increase the production of ATP, the primary energy source for muscle contractions, leading to improved performance during leg workouts.

Branched-Chain Amino Acids (BCAAs)

BCAAs are essential amino acids that play a crucial role in muscle protein synthesis. Consuming BCAAs before or during your leg workouts can help reduce muscle breakdown and support muscle growth and recovery.

How Long Does It Take to Notice Visible Results in Leg Size?

Individual Factors

The time it takes to notice visible results in leg size can vary greatly depending on individual factors such as genetics, training intensity, nutrition, and consistency. Some individuals may start seeing changes within a few weeks, while others may take several months.

Consistency and Patience

Consistency is key when it comes to achieving noticeable results in leg size. Stick to a well-rounded leg training program and maintain a balanced diet consistently over an extended period of time. Patience is also important as muscle growth is a gradual process that requires dedication and perseverance.

Tips for Preventing Injuries While Working Towards Bigger Legs as a Man

Proper Warm-Up

Prioritize a thorough warm-up before each leg workout session. This should include dynamic stretches, mobility exercises, and light cardio to increase blood flow and prepare the muscles for intense activity.

Gradual Progression

Avoid jumping into heavy weights or advanced exercises without building a solid foundation first. Gradually increase the intensity, volume, and complexity of your leg workouts over time to minimize the risk of injuries.

Mistakes and Misconceptions to Avoid When Building Larger Leg Muscles as a Man

Neglecting Proper Form

One common mistake is sacrificing proper form for heavier weights. This not only increases the risk of injuries but also reduces the effectiveness of the exercise. Focus on maintaining good form throughout each repetition to maximize muscle engagement and minimize strain on joints.


While training frequency is important, overtraining can hinder leg muscle growth. Give your muscles enough time to recover between workouts and listen to your body’s signals. If you experience excessive fatigue, persistent soreness, or decreased performance, it may be a sign that you need more rest.

Activities and Sports That Contribute to Overall Leg Development in Men


Cycling is a great activity that targets the leg muscles while providing cardiovascular benefits. Whether it’s outdoor cycling or indoor spinning classes, this low-impact exercise helps build strength and endurance in the legs.


Sprinting involves explosive bursts of speed, which engage the leg muscles intensely. Incorporating sprint intervals into your training routine can help develop powerful and well-defined legs.


Playing basketball involves constant running, jumping, and quick changes in direction. This dynamic sport engages various leg muscles, contributing to overall leg development and agility.

In conclusion, men can achieve bigger legs by following a combination of targeted exercises, proper nutrition, and adequate rest.

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