3 Powerful Exercises to Gain Muscle Mass in the Legs

The tendency to exercise the upper body is seen in men, and this is understandable because it is more grateful to training and its results are faster. But it is also necessary to perform good exercises to gain muscle mass in the legs and avoid a body disproportion that gives an inverted cone shape to your figure. 3 exercises to gain muscle mass in the legs that you cannot miss in your routine.

So if you want to increase the muscles of your legs, you should train them properly, isolating each muscle group: the quadriceps, located in the upper front of the leg, the femoral ones located in the upper back, and the twins located in the calves. All of them require strength and weight to be developed, and in this article, I will give you the 3 most powerful exercises to achieve it.

Before striving your legs with these exercises to gain muscle mass, it is essential as a first step to do a little stretching. Stand up, take the heel of each of your legs towards your tail and press it against it to stretch your quadriceps. Then try to touch the tips of your feet without bending your legs, to stretch your hamstrings or posterior muscles.

And now, let’s move on to the exercises.


Place your feet at a distance slightly larger than your shoulders, and bend your legs down, as if you were to sit. You should form an 80-degree angle, and make sure your torso is fully straight. When you climb, do not stretch your legs completely. When your body has become accustomed to doing this exercise with good technique, you can begin to supplement with dumbbells or a bar with weight, to exert more pressure on the muscles. You must increase this weight gradually so that the body does not get used to it.

Lunges or strides:

Jogging helps balance the strength of each leg’s muscles to exert the same power in each leg. Start with 2 sets of 12 reps if you’re female or 4 sets of 15 reps if you’re male. Then go up gradually until you reach 4 sets of 15 repetitions (woman) and 6 sets of 20 repetitions (men). Like squats, you’ll have to add weight as you progress with your workout.

Dead weight
Image source:Google image

Dead weight:

This exercise not only exercises the legs but also the buttocks, abdomen, torso, and arms as it is done with dumbbells or dumbbells. Place your legs at a greater distance than your shoulders. Hold a pair of dumbbells or a weight bar with your arms stretched down, break your waist, pull your tail back and carry the weight down, until you pass your knees a little, keeping your chest open and your back straight. Then return to the starting position.

Before starting this training program, take measurements of the contour of the muscles you are going to work, preferably on non-training days. This will give you an idea of how they are influencing these exercises to gain muscle mass, and make adjustments if necessary: add more weight or more repetitions vary the order of the exercises, etc.

And something that you will not get tired of repeating is that the training will not do anything if you do not have adequate food. Your body will need more calories and protein in order to grow, but you cannot pass up because if you are not going to load fat and not muscle. And there is no unique formula for this because each person has their own needs according to somatotype, age, sex and the type of training that he performs.



Shital regularly contributes health-related topics and healthy living ideas to this blog and other health blogs around the web. When she’s not busy working with the jobs, you will find her undertaking many of her own health-related topics and healthy living ideas! She has a lot of dreams. She works hard to fulfill her dreams. She loves to share her ideas, tricks, tips and information by blogging. She also works at CYONWO, a company that committed to helping businesses with online marketing.

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