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How-To Build Huge Legs

Legs are one of the most neglected body parts, and it's a shame because they help burn more calories, release testosterone and human growth hormone in your body (which are vital for muscle growth) and will also help to improve muscle mass when you train other areas of your body aside from your legs.

Brandon takes you through 5 of our favorite Leg Exercises and brings you one step close to becoming (you guessed it!) a B.U.F.F. Dude.


Deep squats - Compound

Primary muscles - gluteus maximus/medius, vastus lateralis, vastus medialis, vastus intermedius, rectus femoris

secondary muscles - biceps femoris long head/short head, core, erector spinae, gastrocnemius

Benefits - With to many muscle groups to list when performing this exercise, this should be a main stay in any leg day. When done correctly deeps squats are a total body workout, helping burn more calories, release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

Tip - Keep the barbell on your traps (a bit higher than your posterior deltoids) and not at the base of your neck. Make sure your knees track in line with your toes. Keep the back straight and held in isometric tension during the movement.

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Pantarflexion front squats - Compound

Primary muscles - Quadsriceps, gluteus maximus/medius

Secondary muscles - Hamstrings, abdominal core, erector spinae

Benefits - Plantarflexion will increase quad activation and the positioning of the elevated heels will make this exercise more comfortable to complete the full range of motion. This movement is frequently used in weight training because it corresponds perfectly with the work the thighs do at the end of a snatch.

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Sissy squats - Isolation

Primary muscles - Quadriceps

Stabilizers - gluteus maximus, soleus, gastrocnemius, rectus abdominis, obliques

Benefits - This exercise is used for total quad isolation and development.

Tip - Hips and waist straight, bend knees to allow body to fall backwards as knees come forward. Allow heels to raise from floor. Lower body until knees are almost fully flexed or near floor.

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Romanian dead lifts - compound

Primary muscles - Hamstrings

Secondary muscles - Cavles, gluteus maximus, erector spinae

Benefits - Starting with an eccentric contraction and incorporating a stretch reflex, it eliminates most of the quadriceps activation , putting more emphasis on the hamstrings and glutes.

Tip - While having the knees slightly bent while pushing the hips back, keeping the pressure on the heels. Lower the bar slowly past the knees, back straight, chin up, shoulder blades locked.

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Leg press - compound

Primary muscles - Quadriceps, gluteus maximus, hamstrings

Secondary muscles - Cavles, core

Benefits - The leg press can be used to evaluate an athlete's overall lower body strength. Great for developing muscle hypertrophy, the leg press allows you to implement training methods things such as drop sets, cluster sets, eccentric overloads, and high rep sets.

Tip - Foot placement will increase stress in different areas of the legs. Feet high on the plate - Strong use of gluteal muscles and hamstrings. Feet low on the plate - Stressing the quads. Feet wide on the plate - more stress on the adductors and vastus medialis. Feet close together - quads, stressing the vastus lateralis.

Buff Dudes / Fitness / Legs
Starring: Brandon Myles White
Shot n' Edited by: Hudson

Music by Kevin MacLeod

Griphop - ISRC: US-UAN-11-00413
Impact Intermezzo - ISRC: US-UAN-11-00620
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Pixel Art By João Victor G. Costa (JinnDev)