How To Get Bigger Legs?

It is quite obvious that to get bigger legs, you should never skip leg days. However, here we are going to talk more about bigger legs, how to get them stronger, and the best exercises for stronger and bigger legs. If you’re a leg day skipper, I strongly recommend you not to be. While I know that it can be hard and we all know that legs are among the hardest parts to train, they are extremely important for various reasons.

For example, bigger and stronger legs with an overall lower body are a solid foundation for any physique. I guess we’ve all seen guys with a huge upper body and underdeveloped lower body. It just doesn’t look good, to say the least. Moreover, solid, strong, and bigger legs will not only look amazing but will greatly help with daily activities. Just think about it – you’re using your legs on a daily basis. Strong legs keep your balance, which keeps your entire body stable. Stronger, bigger legs will help with groceries, climbing stairs, running around (after kids in the park when needed), and so on.

Moreover, considering that legs are among the largest muscle groups, they use the most energy (calories). That’s why training them helps so much to burn that fat and lose weight. So, regardless if you want to perform well in the gym, support your everyday activities, build a decent looking physique, or whatever other physique and/or performance goal – stronger and bigger legs are always welcome. So, then again, do not ever skip leg days!

Barbell Exercises for Bigger Legs

One great way to build strong legs is with some barbell exercises. I’ve noticed that often gym newbies avoid a barbell. It seems like they look intimidating. However, that’s a mistake because they are an excellent way for full-body strength workouts. Everyone could use them to see strength and performance gains. Even the bar alone could be a great way to improve your balance and coordination, boosting your leg muscle gains.

Do not avoid barbell exercises, and do not avoid leg days. While there are almost endless possibilities and exercises to build lower body strength and muscle (from simple squats to various gym machines for building leg muscle and strength), below I’m going to share my favorite exercises to build lower body strength with the barbell.

It is not to say that you shouldn’t have other leg exercises. But these barbell exercises for bigger legs are a great way to get you started. So, let’s rock.

Back squat

You start this exercise by placing the bar behind your head, sitting on your trapezius (traps – the muscle at the top of your shoulders), and making sure you engage your core. Tightly grip the bar and bring your elbows down toward your body. Move into the squat stance. Have your feet hip-width apart with the toes slightly turned out.

From this position, press evenly through your feet, sitting back into your hips and down. The ideal position is when you get your thighs parallel to the ground. Try to hit the deepest range of motion to reach those muscles. Engage your core and drive through your feet to push back to a standing position with your back perfectly straight.

• 3-4 sets of 8-15 reps with proper weight allowing a proper form.

Barbell front squat

The barbell front squat is similar to the back squat in terms of alignment. However, for this exercise, you are going to need to keep the barbell in front of you. To complete this movement, you can keep your hands in two positions. Either shoulder width apart under the bar or crossed over the bar. In order to maintain a stable shelf for the barbell, you need to make sure that your elbows are staying up.

The next thing you want to do is to engage your core and get into a squat stance. Start by pushing evenly through your feet, and thrust your hips back and down. Allows your knees to follow the foot’s midline. Similar to the back squat, you should focus on getting your thighs parallel to the floor. Then again, attempt to reach your deepest range to reach those muscles. With your core engaged, push back through your feet in order to return to the start position.

• 3-4 sets 5-10 reps with proper weight allowing a proper form.

Single leg Romanian barbell deadlift

You start this movement by setting up as you would for a stiff-leg deadlift. You need to have your feet hip width apart and the barbell right in front of the center of your feet. Set down your working leg and step your supporting leg back (like on a bench). Push your hips back and grab the bar with your hands shoulder-width apart. Similar to other exercises, you’ve got to engage your core and pull your shoulders down, almost as if you’re trying to hold something in your armpit.

You should make sure to keep the barbell path close to the front leg as you rise. As you reach your knee, push your hips forward and as you reach the top, lock in a slight posterior pelvic tilt. Then lower back (descend) and push your hips back until you get back to the knee. Then drop the bar straight down.

• Switch your legs and repeat. 3 sets of 6-12 reps with proper weight allowing a proper form.

Sumo barbell deadlift

While not everyone loves this deadlift type, it is definitely an extremely effective one. You should start doing it if you want bigger legs. Start by adopting a very wide stance with your toes pointed out. This is the position that will make your arms and elbows inside your legs, with your shins almost perpendicular to the floor. With your arms straight, you should grip the bar so it is lightly resting against your upper thighs.

You should imagine as if you’re pulling it apart. Now, you pull your shoulders down and back. As usual, it is very important to engage your core and drive with your legs as you are lowering the barbell and pushing your hips back. Similar to any other deadlift type, you should ensure you keep the barbell path as tight to the legs as possible.

• Aim for 3-5 sets of 4-12 reps with proper weight allowing a proper form.

Barbell split squat

Start this movement by placing the barbell across your back. Similar to what you would do in a back squat. By engaging your core, create tension in your upper body and draw elbows down and in. It could be helpful if you would gaze forward, focusing on one spot.

From this position, take a step back with one leg and keep your shoulder and hips from tipping forward. Then drop your back knee as close to the floor and press through your feet to return to the starter standing position.

• Complete all the reps on one side and then switch to the other leg. Aim for 3-4 sets of 6-10 reps with proper weight allowing a proper form.

Barbell hip thrust

For completing the barbell hip thrust, you’re going to need a low bench of 16 inches or shorter. Start by sitting with your back to the bench and the shoulder blades sitting flush on the top of the bench. Extend your legs and then place your feet where the position of your knees was. Rest the barbell across your hips. If you’re doing it with heavy weights, you could find it more comfortable with a barbell pad or towel under the bar.

Keep your feet planted hip width apart and press into your feet in order to lift your hips off the ground. Do not move your shoulders from the bench and your hips lifted off the ground to create a tabletop (the bridge position). Once you reach the top of your bridge position, make sure that your chin is still tucked in. It is important to control your form and pace as you’re lowering the weight back down.

• Aim for 3-5 sets of 8-15 reps with proper weight allowing a proper form.

Ready For Bigger Legs?

There’s no excuse for skipping leg days again. If you really want bigger legs that will make your overall physique look better, burn fat, make you stronger, and improve coordination and balance among numerous other benefits, you really shouldn’t skip leg days. Always look forward to stronger and bigger legs. Whereas there are numerous other exercises for bigger legs (the possibilities are almost endless), these are awesome moves with the help of a barbell that can surely make your lower body part stronger and bigger.

In the end, regardless if you’re a beginner or a professional who plateaued from gains, you still want to see huge results, enhance your performance in the gym, and get faster results, growing strong and bigger legs.

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